Best things pre and post workout

[madknight]

I was wondering what the best things to take pre and post workout would be. I've heard a few different things so I'd like a few more opinions to help me decide. Like I've heard that whey protein is good post workout and I've heard that branch chain amino acids are good pre and post workout.

So what do you guys think are good or the best things to use pre and post workout?

If it makes a difference what kind of workouts you are doing, then the workouts I will be doing include kickboxing, judo, yoga, weight training, cardio (running/biking) which are all being built into my schedule.

Also try to recommend a brand if you would or point me in the right direction of choosing one because there are so many out there, it's hard to pick one.

If you need more information (height, weight, age, diet, whatever), please specify and I'll add in more.

Thanks to anyone who helps :)

[Moi]

Post workout - lager, brand = Stella

[madknight]

lol yeah kill the workout with beer :D

no alcohol until fight night in november

seriously though lol

[madknight]

Anyone? It doesn't have to be the 'best' since that's probably more subjective than anything but some help would be appreciated to just get something that wont be useless. I just want some help getting something that works good.

[Yohan]

Pre workout - small dose of carbs and/or protein is good - like a small gatorade and a scoop of protein powder. Post workout - bigger dose of protein and carbs, so big Gatorade and more protein powder.

You can also do chocolate milk after the workout. It's probably not quite as effective as gatorade and protein powder, but it's delicious and good for your soul.

Also, be wary about too much intake if you are worried about packing on weight.

[madknight]

Thanks for the suggestions. So is this good no matter what type of workout your doing?

[Frodocious]

Pre workout - small dose of carbs and/or protein is good - like a small gatorade and a scoop of protein powder. Post workout - bigger dose of protein and carbs, so big Gatorade and more protein powder.

You can also do chocolate milk after the workout. It's probably not quite as effective as gatorade and protein powder, but it's delicious and good for your soul.

Also, be wary about too much intake if you are worried about packing on weight.

I tried gatoraide and protein powder the other week - its absolutely disgusting! It made me want to throw up!

Have a look at this thread (that I started a couple of weeks back). It covers a lot of what your asking:

http://www.martialartsplanet.com/forums/showthread.php?t=80933

[madknight]

Thanks a lot, I will take a look at the thread

[madknight]

Hmm I've been looking around a bit and trying to make up my mind. I like the chocolate milk idea because it just tastes awesome lol but I'm thinking I could use the extra protein for post workout. Hmm, maybe I'll try combining the two.

Basically I think I will use a supplement pre and/or post workout most of the week. I'm just trying to decide what's good to use. I'm still stuck with the decision between Branch Chain Amino Acid Powder and Whey Protein Powder. Whey seems better for a post workout and pre/during seems like BCAA is better.

It seems like Whey Protein(like Optimum Whey Gold Standard) does contain amino acids so would that be better to use over a BCAA like XTEND? I've also heard that all the protein doesn't get absorbed so does that make XTEND better?

This stuff is pretty confusing but I think that either a Whey Protein powder or a BCAA powder is a good way to go for what I want. Just looking for a bit more help.

[madknight]

This is one of the things I read. What do you guys think about it?

What does my body need?

Upon waking
Just as you rise from your night’s sleep you should replenish your body’s protein as fast as you can to get that metabolism going. This also prevents the unwanted catabolism, or the breakdown of muscle for energy.
Throughout the day
With every meal you should have some kind of protein source, as protein consumption has been shown to blunt the insulin response. For those of us who are trying to reduce our body fat this is key. Insulin operates to store energy, therefore large spikes in the insulin level could be detrimental.

Pre-Workout
Although pre-workout protein intake is not necessary, just the simple fact of getting in extra amounts has it’s advantages. If you do take in a pre-workout source, ensure it is a fast digesting one. During exercise, our blood distribution is changed significantly in shunting more to the skeletal muscles as opposed to the digestive organs, which may cause cramping if you have a full stomach.
In the meantime, there are a particular type of amino acids, which are the building blocks of protein which are of benefit in this situation. These are called branched-chain amino acids, or BCAAs for short. These include leucine, isoleucine, and valine and are the muscle’s preferred source of amino acids as a fuel.

During Workout
Again, BCAA consumption is beneficial here, but the main focus is carbohydrate and glutamine intake. Carbohydrates during exercise help maintain glucose, our main source of energy, levels and spares protein. Glutamine on the other hand is involved in immune system functioning and helps in protein metabolism. In short, it reduces the next day soreness you may experience after a workout.
Just as an added note, it is important to not skip the BCAA consumption if you only do a cardiovascular activity, as endurance type activities actually utilize more BCAAs than resistance training.

Post-Workout
This is when you need protein to be working at it’s best. You need it to repair muscles, increase anabolic hormones, and decrease cortisol levels which will in turn, build lean body mass and increase fat loss.

Before Bed
As opposed to the fast absorption benefits of morning and post workout protein, before bed protein should be of a slow absorbing nature to ensure anti-catabolic effects throughout the night.


It gives me a few ideas to go by but still doesn't help me choose. So remember to comment on my previous post to and help if you would.

[Yohan]

Biotest surge is kind of a gold standard for post workout formulas. Berardi did a lot of work toward developing this supplement, and as you can see, it's got a 2:1 carb: protein ratio, with 2 grams of fat in a 340 cal serving.

http://www.thedailyplate.com/nutrition-calories/food/biotest/surge

On the other hand, chocolate milk has a 3:1 carb: protein ratio with 6 grams of fat in a 400 cal serving.

http://www.thedailyplate.com/nutrition-calories/food/biotest/surge

So it has a little different carb: protein ratio, and a little more fat, but it's a (somewhat) whole food and is damn delicious, which is part of the reason I drink it.

I use the gold standard whey with the BCAA's.

When considering BCAA's, you have to consider that there is no fuel in BCAA's. They aren't going to refuel your body. You have to have some carbs and protein.

[madknight]

I usually have supper a little before the workout which usually has some carbs in it (probably more than needed sometimes) so that's why I'm not too worried about having carbs with the drink.

The biotest surge seems good but the amount of sugar worries me a little. It's like as much as in a can of coke (obviously not as bad as one though).

[Yohan]

I usually have supper a little before the workout which usually has some carbs in it (probably more than needed sometimes) so that's why I'm not too worried about having carbs with the drink.

The biotest surge seems good but the amount of sugar worries me a little. It's like as much as in a can of coke (obviously not as bad as one though).

You really need to get a feel for meal timing and the value of the various macronutrients and the availability of the various macronutrients in your various meals.

This article helped me to get a good grasp on how nutrients work on your system during and after a workout:

http://nymag.com/news/sports/38001/index4.html

Having lots of carbs in your post workout shake is vital for good recovery, and can probably help you make better gains. There is a time and a place for all the nutrients.

Hell sometimes I can consume a coke and have it be completely healthy (barring the sodium content). Seriously, if you had a hard workout, you could totally get away with 3 cokes (291 calories, 81 carbs) and a protein shake (100 calories, 25 carbs), that would be a totally viable post workout drink. I've supplemented my post workout meals with a coke because it's delicious and I needed carbs. it hasn't negatively affected my diet.

You have to work all these things in to your diet if you really want it to be effective for you though. If you consume a 400g post workout drink on top of a full on meal plan, and you are trying to lose weight, then your means aren't realizing your goals.

Like I said, there is a time and a place for all foods and the rules change for a half hour after you get done working out.

[madknight]

Thanks I'll give it a read.

[Frodocious]

Hell sometimes I can consume a coke and have it be completely healthy (barring the sodium content). Seriously, if you had a hard workout, you could totally get away with 3 cokes (291 calories, 81 carbs) and a protein shake (100 calories, 25 carbs), that would be a totally viable post workout drink. I've supplemented my post workout meals with a coke because it's delicious and I needed carbs. it hasn't negatively affected my diet.

You have to work all these things in to your diet if you really want it to be effective for you though. If you consume a 400g post workout drink on top of a full on meal plan, and you are trying to lose weight, then your means aren't realizing your goals.

Like I said, there is a time and a place for all foods and the rules change for a half hour after you get done working out.

I think that there is a lot to be said for a pre and post workout option, such as chocolate milk, that is enjoyable. It means that you are more likely to consume it than some nasty tasting 'healthy' concoction and there is also the 'feel good' factor it gives you after a hard training session!

[Yohan]

I think that there is a lot to be said for a pre and post workout option, such as chocolate milk, that is enjoyable. It means that you are more likely to consume it than some nasty tasting 'healthy' concoction and there is also the 'feel good' factor it gives you after a hard training session!

Oh yeah, plus it gives you something to look forward to after a hard training session!

[Gary]

but it's a (somewhat) whole food and is damn delicious, which is part of the reason I drink it.

You only convince yourself of that because it's tasty! :evil:

This would depend somewhat on the actual chocolate milk, a Mars chocolate drink is packed so full of stuff that I couldn't convince myself it was a whole food, full fat unhomogenized milk with added cocoa and cinnamon would be an ideal alternative for me. The full fat would keep all the goodness that normally get's knocked out of reduced fat milks, the cocoa will spike insulin levels and cinnamon is just awesome in a lot of ways.

[Frodocious]

full fat unhomogenized milk with added cocoa and cinnamon would be an ideal alternative for me. The full fat would keep all the goodness that normally get's knocked out of reduced fat milks, the cocoa will spike insulin levels and cinnamon is just awesome in a lot of ways.

Ooooh, that sounds good! I might have to try that when I get back into training! :)

[piratebrido]

Post workout meal = most important meal of the day.

A dude who was a bodybuilder in my jits class told me he used to blend 4 tins of tuna and 3 cokes or thereabouts and down it.

[powerbomb]

I prefer a spoonful of organic peanut butter with a small-medium sized glass of milk prior to a workout, and usually a protein shake afterwards.