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Old 03-07-2011, 06:11 AM   #1
Peter Gan
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pre workout, post workout shake

I've been trying combination of supplement mixes for my workouts. So far I've only found the pre-workout mix which works great for me, but I am still looking to improve my post workout mix to optimize my recovery. Anyone care to share their recipe? B/c I think post workouts are even more important.


Pre-workout: 1 tsp L-glutamine
1 tsp beta alanine
1 tsp creatine
1 tsp dextrose
mixed with gatorade

Post workout: 1 scoop of whey protein (Dymatize Elite)
1 tsp L-glutamine
1 tsp dextrose
mixed with water
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Old 03-07-2011, 01:05 PM   #2
Chris Cutter
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Re: pre workout, post workout shake

I used to rely heavily on supplements pre and post training but iv come to realise that on the whole they make little difference.

In terms of pre-workout as long as Iv eaten within 4 hours of starting a workout I know il be fine.P

ost-workout I usually have either just a scoop of protein powder in water if it's been a light or strength-only workout and if it's been a heavy/long/hard workout then I'll have 500ml of chocolate milk.

Recovery isnt a problem and performace doesnt suffer. Try not to get too caught up in the little details and instead focus on training hard and eating clean.

Take it easy,

Cutter
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Old 03-08-2011, 07:39 PM   #3
Peter Gan
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Re: pre workout, post workout shake

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Originally Posted by Chris Cutter View Post
I used to rely heavily on supplements pre and post training but iv come to realise that on the whole they make little difference.

In terms of pre-workout as long as Iv eaten within 4 hours of starting a workout I know il be fine.P

ost-workout I usually have either just a scoop of protein powder in water if it's been a light or strength-only workout and if it's been a heavy/long/hard workout then I'll have 500ml of chocolate milk.

Recovery isnt a problem and performace doesnt suffer. Try not to get too caught up in the little details and instead focus on training hard and eating clean.

Take it easy,

Cutter
Yea I agree how the workout itself it more important, however nutrition plays a major part as well and within that area lays the supplements. Yes it may have a fairly small impact, but I think it's worth it. Because I am already spending time in the gym, might as well get the most out of my workout.
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Old 03-10-2011, 01:57 AM   #4
Peter Gan
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Re: pre workout, post workout shake

I've found a great article about pre and post workout supplements. http://www.bodybuilding.com/fun/topicoftheweek37.htm
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Old 03-11-2011, 10:45 AM   #5
Peter Gan
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Re: pre workout, post workout shake

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Originally Posted by Peter Gan View Post
I've found a great article about pre and post workout supplements. http://www.bodybuilding.com/fun/topicoftheweek37.htm
Since my new pre and post workout shake recipe, I realized how fast my recovery rate has been! No more soreness for day! =) Highly recommend!!!

ps.: added BCAA to my post workout
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Old 03-12-2011, 08:48 PM   #6
Drew Cloutier
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Re: pre workout, post workout shake

Quote:
Originally Posted by Peter Gan View Post
I've been trying combination of supplement mixes for my workouts. So far I've only found the pre-workout mix which works great for me, but I am still looking to improve my post workout mix to optimize my recovery. Anyone care to share their recipe? B/c I think post workouts are even more important.


Pre-workout: 1 tsp L-glutamine
1 tsp beta alanine
1 tsp creatine
1 tsp dextrose
mixed with gatorade

Post workout: 1 scoop of whey protein (Dymatize Elite)
1 tsp L-glutamine
1 tsp dextrose
mixed with water
Post workout has far to little carbs AND protein, i'd also leave the creatine for after your workout, where it will uptake much better.
Unless you weigh less then 150, you should at least have 40g protein post workout and probably around 40-60g carbs. I've never heard of anyone measuring dextrose for shakes in tsp.
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Old 03-13-2011, 11:37 PM   #7
Tim Nakashima
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Re: pre workout, post workout shake

Haven't tried it yet, but at http://www.trueprotein.com/ (WFS) you can build your own protein powders, including creatine, BCAA's, dextrose, etc.
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Old 03-15-2011, 12:33 AM   #8
Peter Gan
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Re: pre workout, post workout shake

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Originally Posted by Drew Cloutier View Post
Post workout has far to little carbs AND protein, i'd also leave the creatine for after your workout, where it will uptake much better.
Unless you weigh less then 150, you should at least have 40g protein post workout and probably around 40-60g carbs. I've never heard of anyone measuring dextrose for shakes in tsp.
Thanks! I'll try it.
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