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post-workout shake - this good?


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Old 07-31-2002, 10:14 AM   #1
J1M
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post-workout shake - this good?

immediately after workout
5g creatine + 50g dextrose

followed by (10-30 min drive home)

40g whey
30g maltodextrose
30g dextrose
5 l-glutamine
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Old 07-31-2002, 10:15 AM   #2
 
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Depends on your goals, and stats like BW, metabolism, Somatotype, etc?


DP
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Old 07-31-2002, 11:17 AM   #3
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trying to bulk up right now, i'm around 12-15 bf% 155 lbs 5'9" 16 yr old male, my metab is slow compared to like my friends who eat cheetos & candy for every meal and never gain weight.
hope that helps
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Old 07-31-2002, 12:01 PM   #4
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Yup in you tring to bulk then that would be good shake
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Old 07-31-2002, 12:03 PM   #5
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I would increase the glutamine to 15-25 g a day for best result. I never actually saw any benefits from taking 5g…
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Old 07-31-2002, 12:51 PM   #6
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i take 25 through out the day
5g of it and 5g @ wakeup, morning protein shake, 10 after workout and 5 before bed
glad i started coming to these board more now
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Old 07-31-2002, 12:59 PM   #7
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I personally feel that the first serving of dextrose is enough and the added maltodextrin and dextrose 30min later will not help. But then again thats just me.



"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek
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Old 07-31-2002, 03:45 PM   #8
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that's a very high intake of glucose based sugars which will surely cause a negative-sided insulin spike and would result is almost zero absorption of the creatine and whey...



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What you talking about Willis ?
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Old 07-31-2002, 08:52 PM   #9
 
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Quote:
Originally posted by LAM
that's a very high intake of glucose based sugars which will surely cause a negative-sided insulin spike and would result is almost zero absorption of the creatine and whey...

What is this supposed to mean LAM...can you explain what you're talking about? What exactly is a "negative-sided insulin spike" and how would it result in zero absorption???
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Old 07-31-2002, 09:19 PM   #10
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Ok I'm lost
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Old 08-01-2002, 01:01 AM   #11
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J1M,

As long as the dextrose and maltodextrin is derived from Sweetarts and Smarties, I say it's a go!
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Old 08-01-2002, 02:23 PM   #12
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a severly high insulin spike and glycogen response while cause GI upset based on the immediate amino and energy release into the blood stream and it will cause you to not absorb any of the nutrients from either the creatine (or any protein like whey) becasue the whey will pass through the digestive tract without GUT migration (it will not be around long enogh to supply any substantial nutritional support for muscle growth) and the creatine - due to the high GI upset and the activation of digestive fluids and stomach acid (which happens during GI upset) will result in a rasied pH level in the stomach which will cause a creatine to creatinine conversion - thereby negating any effects of the creatine - as it will be converted to creatinine by the pH shift and not be absorable or useable by the body (because it is no longer creatine - it is creatinine).



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TBD

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What you talking about Willis ?
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Old 08-01-2002, 02:26 PM   #13
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Thx for the explanation man. Back on tack now …
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Old 08-01-2002, 03:06 PM   #14
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that recipe is a friend on mines, i dont put the dextrose in on my protein shake (only malto,whey,L-glut)



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Old 08-01-2002, 03:07 PM   #15
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Quote:
Originally posted by KataMaStEr
Thx for the explanation man. Back on tack now …
I'm glad you are cause i'm totally fucking lost after his explanation.



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Old 08-01-2002, 03:09 PM   #16
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in simpler terms

extra dextrose=not needed/bad for absorbtion



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Old 08-01-2002, 03:11 PM   #17
 
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Quote:
Originally posted by The_Chicken_Daddy


I'm glad you are cause i'm totally fucking lost after his explanation.
BWAHAHA...I'm glad I'm not the only one!
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