Post-Workout Supplementation

[MonStar1023]

I was wondering what is the best supplement stack to take postworkout? I am currently probably going to be taking...

20g whey protein
5g glutamine
10g of creatine
3g of arginine
200-300 mg. ALA

Is there anything else that maybe I should add? I am thinking about adding chromium and maybe a little more ALA? PLEASE help I need to take all this postworkout today!

 

[The mann]

how are ya' monster,haven't talk to you in a while.you pretty much covered it.the most important are your carbs ,protein,creatine,glutamine.about 2 hours after that i have a real meal(solid food)...............

 

[MonStar1023]

Thanks bro.
BUMP

 

[diamonddiceclay]

drink a high glycemic carb shake right after a workout. Glutamine also will be a good idea

 

[riskybizz007]

20g whey protein
5g glutamine
10g of creatine
3g of arginine
200-300 mg. ALA

Where's the simple sugars? I would say up the whey to about 35g and get some dextrose (or maltodextrin) and use b/w 60-90g of it. Creatine here is a good idea. Glutamine, unless you're using glutamine peptides i wouldn't waste my money and take it the same time as the shake. As far as arginine, isn't arginine absorbed better on empty stomach? From what i've read, but i could be wrong, shouldn't you take arginine on empty stomach? And the ALA here i believe will dull your insulin spike. Not a right time to take ALA here. What you would want is an insulin spike, and nothing to dull that or modify it in any way.

 

[MonStar1023]

Thanks for the reply bro...

Yeah I am definitely going to be taking in a bunch of simple sugars I just dont know how yet...

 

[Gymbob]

Try prolabs n large 2 mate, its got about 50 grams of protein and 80 grams of carbs and its reasonably cheap compared to other mrps.

 

[rippedup]

Thanks for the reply bro...

Yeah I am definitely going to be taking in a bunch of simple sugars I just dont know how yet...

I use pure honey as my source of sugar post-workout. Excellent for recovery and restoring muscle glycogen. Add 2 huge tbspns to your whey shake and watch yourself grow!

 

[riskybizz007]

i read somewhere that the honey deal was more of a fluke than anything else. They had it up on the diet boards. It really didn't do all that it claimed and people were claiming better results using dextrose/maltodextrin.

 

[the nature boy]

didn't someone post an article saying that pre-workout supplementation was as important as post workout supplementation?

 

[riskybizz007]

yeah they did. And i'm still wondering if the shake is as effective as if you ate something solid 1 hour before, as most people do.

 

[the nature boy]

wouldn' the shake be easier to digest since it's already in liquid form?

 

[riskybizz007]

yeah all liquids are easier to digest... but solid food i think leaves your stomach in about half an hour. If you work out 1 hour after eating something solid (and small) you will have carbs/protein to last you remainder of weight training to prevent you from becoming catabolic. The shake leaves your system much faster, leaving you prone to catabolism.

 

[the nature boy]

yeah all liquids are easier to digest... but solid food i think leaves your stomach in about half an hour. If you work out 1 hour after eating something solid (and small) you will have carbs/protein to last you remainder of weight training to prevent you from becoming catabolic. The shake leaves your system much faster, leaving you prone to catabolism.

Solid food: depends on what you eat right? For arguements sake, say I had a stake and potato and salad, I'm not sure it'll go away in half an hour. Correct?

Shakes: Don't certain proteins take longer to digest, especially mixed with oils? HOw long I don't know.

 

[riskybizz007]

about the shakes... how long it takes?? you're right. We don't exactly know how long it will take, and when it will leave you catabolic. Yes fiber and fats will slow absorption, but lets say you're in the gym for an hour or hour and a half, will it cover you that hour and a half of training?
As far as solid foods go, it depends i believe more on the quantity of food also. But usually it's suppossed to leave your stomach in about half an hour. It will go to your small intestine, and large intestine but it will technically be mostly out of your stomach. What you're trying to prevent is too much blood going to stomach for digestion, you want that extra blood going to the muscle. So i think it would be safe to say eating a small steak and potatoe 1 hour before would be ok.

 

[javaguru]

I use the recovery formula from the Protein Factory. Very similar to Biotest Surge and cheaper. I use half a serving during workouts and a full serving post workout. I get great pumps and my recovery time has improved vs my old whey protein and juice post-workout shake.