Best post workout drink

[u4ik_RAGE]

I had a member on the board PM me asking what my post workout drink is. I thought it would make a good post:

Dextrose: 80 grams
ALA: 600 grams
Creatine monohydrate: 10 grams
Glutamine: 15 grams
L-Taurine: 2 grams

5-15 minutes later take your whey (with a little casein if possible) 35-50 grams

cheapest place to get these (powder form)?
Dextrose: www.supplement direct.com
ALA, glutamine Taurine: www.beyond-a-century.com
creatine's pretty easy to find at a cheap price.


There's also talk about creatine and glutamine competing for absorption. This is true, but after a workout your body needs both of them. Your body isn't going to shut either one of them down so that either one is useless, so I don't worry about it and take them together. You could take the glutamine before or during your workout instead but that's up to you.

 

[anthrax]

Why do you have a little casein with whey ?

 

[plornive]

Here are my ideal pre/during/post workout drinks.

Eat a small~medium balanced meal 1.5 hours before workout (including some unsaturated fats, low GI carbs (no beans, it might mess up your digestion), and whole-food protein.

30 minutes before: 20g whey protein isolate, 10g maltodextrin, 1 teaspoon of glycerol (25 calories) with a lot of water

during: 2 tsp glycerol and amino acid mixture (2g l-carnitine, 3g glutamine peptides and 3g BCAAs) with a fuck-load of water

post: 30g dextrose, 30g maltodextrin, 25g whey protein isolate, 1g alpha lipoic acid with a lot of water and creatine if desired. No hydrolized whey or l-glutamine is needed as protein eaten before is still being released.

If adding mass, ECA will hinder glycogen synthesis and should be avoided. For cutting, ECA/clen/etc. is great as long as post workout carbs are reduced adequately. In this case, lower GI carbs could be eaten after the post-workout drink.

 

[anthrax]

What about caffeine #30min before workout ?

 

[riskybizz007]

My ideal is the following post workout:

50g dextrose or maltodextrin w/ creatine.
15 min. later 50g whey
1 hour later another 50g whey and this time w/ flax.
1 hour later small solid meal.

Glutamine would be good preworkout IMO.