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post HIIT drink
- Thread starter faller
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Tom Treutlein
New member
I'd take the creatine pre-workout, rather than post. It's been shown that more creatine is uptaken into the muscles being used during activity.
I honestly don't know about the dextrose. There's speculation as to its anabolic potential, and fat burning is usually inhibited in the presence of insulin. Those two things being so, I'd drop the dextrose.
I honestly don't know about the dextrose. There's speculation as to its anabolic potential, and fat burning is usually inhibited in the presence of insulin. Those two things being so, I'd drop the dextrose.
supreme
New member
O.K.
I know its off the topic but - Dieharder, Bro who is in your avatar? and can we see her face?
Post work out shake : Whey isolate, creatine, glutamine, Phosphatidylserine mixed with a simple carb. Take some extra vitamin C to help blunt cortisol. I wouldn't worry about immediate post workout insulin being too high, you need insulin to carry amino acids into the muscle cells. Post workout insulin sensitivity is so high there is usually not any insulin left over to increase fat storage unless your cals are too high and you eat continuously.
It is the rest of the day and pre-work out that you do not want high insulin levels for it can reduce lipolysis.
S
I know its off the topic but - Dieharder, Bro who is in your avatar? and can we see her face?
Post work out shake : Whey isolate, creatine, glutamine, Phosphatidylserine mixed with a simple carb. Take some extra vitamin C to help blunt cortisol. I wouldn't worry about immediate post workout insulin being too high, you need insulin to carry amino acids into the muscle cells. Post workout insulin sensitivity is so high there is usually not any insulin left over to increase fat storage unless your cals are too high and you eat continuously.
It is the rest of the day and pre-work out that you do not want high insulin levels for it can reduce lipolysis.
S
Last edited:
Tom Treutlein
New member
Uhm...vitamin c helps blunt cortisol? Articles on this?
wnt2bBeast
New member
dont know about dextrose being anabolic..it may be anabolic to fat cells if taken at the wrong time..creatine should never be taken on its its own..it should be used with some sort of insulin spiker like dextrose to help with cell uptake..try adding some r-ala or salt for better absorption
Tom Treutlein
New member
Creatine pre-workout with some dextrose and whey is ideal.
wnt2bBeast
New member
insulin spike and simple sugars pre workout spell disaster for me..i think supps companies would love for you to take creatine 2-3 times a day...Tom Treutlein said:
supreme
New member
Here's the vitamin C data: (I originally learned this in a seminar with Charles Poliquin & Dr. Eric Serrano)
Int J Sport Nutr Exerc Metab. 2003 Jun;13(2):125-51. Vitamin C: effects of exercise and requirements with training. Peake JM.
Interferon Cytokine Res. 2000 Nov;20(11):1029-35. Influence of vitamin C supplementation on cytokine changes following an ultramarathon. Nieman DC, Peters EM, Henson DA, Nevines EI, Thompson MM.
Int J Sports Med. 2001 Feb;22(2):120-6. Attenuation of increase in circulating cortisol and enhancement of the acute phase protein response in vitamin C-supplemented ultramarathoners. Peters EM, Anderson R, Theron AJ.
Volek JS, Kraemer WJ, Bush JA, Incledon T, Boetes M (1997). Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology 82, 49-54
http://www.ncbi.nlm.nih.gov/entrez/...ve&db=PubMed&list_uids=11590482&dopt=Abstract
http://lpi.oregonstate.edu/f-w99/newresearch.html
http://www.oznet.ksu.edu/pr_suppl/athletes/vitc.htm
http://www.medicinalfoodnews.com/vol03/issue7/sunshine.htm
http://www.thinkmuscle.com/articles/jalali/cortisol.htm
http://cms.psychologytoday.com/articles/pto-20021002-000001.xml
http://www.bodybuilding.com/fun/drobson.htm
Vitamin C
Eric Serrano, M.D.
* Sources: The best sources are fruits like: strawberries, cantaloupes, peppers, oranges, lemons, and grapefruits.
* Absorption and Storage: Vitamin C is easily absorbed. Average absorption is 90%. For intakes between 20 and 120 mg; however, at very high intakes absorption rates decrease. Persons that regularly use Vitamin C supplementation have much higher serum levels of Vitamin C than non users.
Maximal absorption is attained by the ingestion of several spaced dosages of 500 mg to 2 grams throughout the day. Vitamin C's half-life is 3 to 4 hours. This means you need to take Vitamin C every 4 to 6 hours to keep your levels elevated. Peak serum concentration is obtained in about 2 1/2 hours. To increase serum level of Vitamin C by a factor of two you have to increase the oral dose by a factor of 10. For example: going from 50 to 500 mg per day doubles serum levels. Going from 500 mg to 5 g (5000 mg) per day doubles the serum level again. So going from 50 mg daily to 5000 mg raises your serum level of Vitamin C to four times the original amount.
Functions and Biological Activity of Vitamin C
Listed below are ten claims that have been made in the research for Vitamin C. Next to each claim I will give a letter grade to coincide with what research tells us and a number grade that tells what my personal experience has indicated (see the grading key below):
Research:
A - adequately backed up by research
B - backed up but still not enough
C - controversial 30% say it works 60-70% it doesn't
My Grading:
1 - definitely see results with my patients > 70%
2 - some results, 50%
3 - nothing
4 - unable to grade
Cost:
$ - No way Jose, I will not spend money.
$$ - If I've extra money
$$$ - Definitely, I will spend the money even if I don't have it.
1) Vitamin C Increases Iron absorption [A,1] - Especially important for women, since menstrual periods decrease iron levels. Low iron levels can result in decreased stamina and performance.
2) Aids in Collagen Synthesis [A,4] - In theory this could be very important for a bodybuilder. However, I have not been able to document this benefit in my practice one way or the other so I give it a grade of 4.
3) Aids in the Synthesis of Carnitine [A,4] - Theoretically this should help the bodybuilder to mobilize more fat. I, personally, do not have enough data or experience with my patients to agree or disagree with the research.
4) Helps Reduce Soreness and Joint Pain [A, 1] - This is one benefit related in the scientific data that I've definitely seen with my patients.
5) Acts as an Antioxidant [A, 1] - Antioxidants are vitamins or minerals that prevent free radical build up in the body. Exercise causes an increase in free radical build up which limits the body's ability to repair. Free radicals can cause DNA damage, muscle soreness and disease. Vitamin C has excellent marks here.
6) Reduces Susceptibility to Injuries and Disease [A, 1] - Free radicals can cause your immune response to decrease, which in turn increases your susceptibility to disease and injuries. All my patients respond well to higher doses of Vitamin C. White blood cells increase and viral infections decrease in almost every instance.
7) Aids in Production of Serotonin [B, 3] - Increased Serotonin levels in the brain have a positive effect on one's ability to sleep soundly, depression and the natural secretion of growth hormone. This sounds good, but higher serotonin levels can also lower your threshold for fatigue.
8) Reduces Cholesterol and Prevents Arteriosclerosis [A, 1] - Everybody should use Vitamin C because it help prevents hardening of the arteries while reducing cholesterol by 30%. Enough said!
9) Reduces Asthma / Allergies Susceptibility [A, 1] - New research shows that people can decrease asthma attacks and allergic reactions by just increasing Vitamin C uptake by as little as 200 mg. I've seen a number of my patients discontinue their allergy medication by simply increasing their intake of Vitamin C.
10) Reduces Cortisol Levels [A, 1] - Very important for bodybuilders, research shows that Vitamin C intake of 2 to 5 grams, up to 15 grams a day definitely reduces the Cortisol response to stress (training). Thus Vitamin C helps prevent catabolism.
Conclusion
I use Vitamin C and definitely recommend it to my patients. I recommend that you start with 1500 mg to 6000 mg divided into three daily doses and go up to a maximum of 5 to 10 grams per day. The most important times to take Vitamin C are one hour prior to training and two hours after your workout is completed. By ingesting 2 to 4 grams at these times the Cortisol response will be minimized and the antioxidant effect of Vitamin C maximized. Your Vitamin C should be time released to keep serum levels constant. Never buy chewable tablets as this form will destroy your tooth enamel. Back off the dosage if you experience diarrhea or stomach upset. These symptoms are an indicator of the maximum dosage you can tolerate.
S
Int J Sport Nutr Exerc Metab. 2003 Jun;13(2):125-51. Vitamin C: effects of exercise and requirements with training. Peake JM.
Interferon Cytokine Res. 2000 Nov;20(11):1029-35. Influence of vitamin C supplementation on cytokine changes following an ultramarathon. Nieman DC, Peters EM, Henson DA, Nevines EI, Thompson MM.
Int J Sports Med. 2001 Feb;22(2):120-6. Attenuation of increase in circulating cortisol and enhancement of the acute phase protein response in vitamin C-supplemented ultramarathoners. Peters EM, Anderson R, Theron AJ.
Volek JS, Kraemer WJ, Bush JA, Incledon T, Boetes M (1997). Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology 82, 49-54
http://www.ncbi.nlm.nih.gov/entrez/...ve&db=PubMed&list_uids=11590482&dopt=Abstract
http://lpi.oregonstate.edu/f-w99/newresearch.html
http://www.oznet.ksu.edu/pr_suppl/athletes/vitc.htm
http://www.medicinalfoodnews.com/vol03/issue7/sunshine.htm
http://www.thinkmuscle.com/articles/jalali/cortisol.htm
http://cms.psychologytoday.com/articles/pto-20021002-000001.xml
http://www.bodybuilding.com/fun/drobson.htm
Vitamin C
Eric Serrano, M.D.
* Sources: The best sources are fruits like: strawberries, cantaloupes, peppers, oranges, lemons, and grapefruits.
* Absorption and Storage: Vitamin C is easily absorbed. Average absorption is 90%. For intakes between 20 and 120 mg; however, at very high intakes absorption rates decrease. Persons that regularly use Vitamin C supplementation have much higher serum levels of Vitamin C than non users.
Maximal absorption is attained by the ingestion of several spaced dosages of 500 mg to 2 grams throughout the day. Vitamin C's half-life is 3 to 4 hours. This means you need to take Vitamin C every 4 to 6 hours to keep your levels elevated. Peak serum concentration is obtained in about 2 1/2 hours. To increase serum level of Vitamin C by a factor of two you have to increase the oral dose by a factor of 10. For example: going from 50 to 500 mg per day doubles serum levels. Going from 500 mg to 5 g (5000 mg) per day doubles the serum level again. So going from 50 mg daily to 5000 mg raises your serum level of Vitamin C to four times the original amount.
Functions and Biological Activity of Vitamin C
Listed below are ten claims that have been made in the research for Vitamin C. Next to each claim I will give a letter grade to coincide with what research tells us and a number grade that tells what my personal experience has indicated (see the grading key below):
Research:
A - adequately backed up by research
B - backed up but still not enough
C - controversial 30% say it works 60-70% it doesn't
My Grading:
1 - definitely see results with my patients > 70%
2 - some results, 50%
3 - nothing
4 - unable to grade
Cost:
$ - No way Jose, I will not spend money.
$$ - If I've extra money
$$$ - Definitely, I will spend the money even if I don't have it.
1) Vitamin C Increases Iron absorption [A,1] - Especially important for women, since menstrual periods decrease iron levels. Low iron levels can result in decreased stamina and performance.
2) Aids in Collagen Synthesis [A,4] - In theory this could be very important for a bodybuilder. However, I have not been able to document this benefit in my practice one way or the other so I give it a grade of 4.
3) Aids in the Synthesis of Carnitine [A,4] - Theoretically this should help the bodybuilder to mobilize more fat. I, personally, do not have enough data or experience with my patients to agree or disagree with the research.
4) Helps Reduce Soreness and Joint Pain [A, 1] - This is one benefit related in the scientific data that I've definitely seen with my patients.
5) Acts as an Antioxidant [A, 1] - Antioxidants are vitamins or minerals that prevent free radical build up in the body. Exercise causes an increase in free radical build up which limits the body's ability to repair. Free radicals can cause DNA damage, muscle soreness and disease. Vitamin C has excellent marks here.
6) Reduces Susceptibility to Injuries and Disease [A, 1] - Free radicals can cause your immune response to decrease, which in turn increases your susceptibility to disease and injuries. All my patients respond well to higher doses of Vitamin C. White blood cells increase and viral infections decrease in almost every instance.
7) Aids in Production of Serotonin [B, 3] - Increased Serotonin levels in the brain have a positive effect on one's ability to sleep soundly, depression and the natural secretion of growth hormone. This sounds good, but higher serotonin levels can also lower your threshold for fatigue.
8) Reduces Cholesterol and Prevents Arteriosclerosis [A, 1] - Everybody should use Vitamin C because it help prevents hardening of the arteries while reducing cholesterol by 30%. Enough said!
9) Reduces Asthma / Allergies Susceptibility [A, 1] - New research shows that people can decrease asthma attacks and allergic reactions by just increasing Vitamin C uptake by as little as 200 mg. I've seen a number of my patients discontinue their allergy medication by simply increasing their intake of Vitamin C.
10) Reduces Cortisol Levels [A, 1] - Very important for bodybuilders, research shows that Vitamin C intake of 2 to 5 grams, up to 15 grams a day definitely reduces the Cortisol response to stress (training). Thus Vitamin C helps prevent catabolism.
Conclusion
I use Vitamin C and definitely recommend it to my patients. I recommend that you start with 1500 mg to 6000 mg divided into three daily doses and go up to a maximum of 5 to 10 grams per day. The most important times to take Vitamin C are one hour prior to training and two hours after your workout is completed. By ingesting 2 to 4 grams at these times the Cortisol response will be minimized and the antioxidant effect of Vitamin C maximized. Your Vitamin C should be time released to keep serum levels constant. Never buy chewable tablets as this form will destroy your tooth enamel. Back off the dosage if you experience diarrhea or stomach upset. These symptoms are an indicator of the maximum dosage you can tolerate.
S
Last edited:
if you are actually doing hiit correctly and with all out intensity, i dont even see how you can stomach ANYTHING immediately after a workout. i usually just eat a solid meal about an hour later, the thought of of any simple carb/whey drink makes me want to vomit after a set of sprints or 100 rep squats
