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Got the Post, now what about the Pre- ? Emma-leigh feel free...

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Posted by: Pizzer

... to help me out here. PLEASE
I am restarting my bulk routine this week and I am excited to get started after some time off due to injury. I have my post-workout shake figured out:

1 medium nana (27g carb)
1 cup skim milk (12g carb, 8g protein)
60g oats (39g carb, 7.5g protein)
40g whey (32g protein)
5g creatine mono
TOTALS = 78g carb, 47.5g protein

Its actually a recipe that I got from one of Emma-leigh's posts on IM. (<-- See, I did SEARCH
But now I am stumped on what I should be looking to put in my pre-workout shake. I am thinking banana, creatine, whey, but Im not sure. Can someone give me a good formula similar to the one I have above? It would be greatly appreciated!! Thanks!!!


Posted by: Emma-Leigh

LOL - good to see you searched.

Quote:
Originally Posted by Pizzer
But now I am stumped on what I should be looking to put in my pre-workout shake. I am thinking banana, creatine, whey, but Im not sure. Can someone give me a good formula similar to the one I have above? It would be greatly appreciated!! Thanks!!!
When do you drink this in relation to working out? 30 mins pre? 60 minutes pre?

And what are your stats? (age/weight/BF/height)


Posted by: Pizzer

The shake I have detailed above is my POST-workout shake. I take that about 15-30mins after I leave the gym.
I go to the gym after work. I would like to drink a pre-w/o shake roughly 45min before I lift.
I am 24yo, 185lbs, 19-21%BF , and I'm 5'8".
I havent worked out in roughly 11wks due to injury. Previous to that, I had been working out for about 16mnths straight. When I started lifting I was 173 and got up to 195 before settled in at 192. But I am dedicated to getting back to where I was before I start my cut. My waist was never as tight as it is in my 33" jeans as it has gotten lately. Now its snug, but I know it will shrink once I get back to runnin, jumpin rope, biking, and lifting heavy... So what do you suggest?


Posted by: Emma-Leigh

Quote:
Originally Posted by Pizzer
The shake I have detailed above is my POST-workout shake. I take that about 15-30mins after I leave the gym.
I knew that.

Quote:
I go to the gym after work. I would like to drink a pre-w/o shake roughly 45min before I lift.
I am 24yo, 185lbs, 19-21%BF , and I'm 5'8".
Ok... 45 minutes pre gives you enough time to have some oats with the shake - but I would either grind them or let them soak for a little while before hand (it will help with digestion).

Milk would probably be too fast here - but you could go with some FF/SF natural (plain) yoghurt. Fruit would be fine too - some berries or a banana. Whey would be good as a protein (a plain concentrate would suffice) as is probably too short a time for something like egg whites.

At your stats, as your BF% is on the high side, your PWO looks fine (75g carb is good... you could also get away with only 40g protein too)...

Pre-workout I would probably aim for something like ~50g carbs and 40g protein... So that could be something like:
0.5 cups oats
0.75 cup sf/ff natural yoghurt
1 scoop whey
0.5 cups blueberries


Posted by: Pizzer

Sounds GREAT... is it possible to substitute a 1/2 of banana for the blueberries? Just because the banana is more readily available... if not, no biggie, just a trip to SAMS Club for the BIG bag of frozen b-berries.


Posted by: Gordo

1 medium banana =
27g Carbs
14g Sugars
2.8g Sucrose
5.876g Glucose
5.723 Fructose

1/2 c Blueberries
10.5g Carbs
7g Sugars
0.795g Sucrose
3.5g Glucose
3.6g Fructose

The sugar profile is a little different, but I not necessarily sure how that would apply pre-workout. Sucrose is half fructose and half glucose....so, all things being equal....it's probably pretty similar except that the banana will give you a good shot of potassium (useful against cramps) and the blueberries are highly antioxidative ( I think one of the highest of fruits and vegetables if not the highest).


Posted by: Emma-Leigh

Quote:
Originally Posted by Pizzer
Sounds GREAT... is it possible to substitute a 1/2 of banana for the blueberries? Just because the banana is more readily available... if not, no biggie, just a trip to SAMS Club for the BIG bag of frozen b-berries.
Half a small banana (about 10-11g carbs) or the berries would be fine (you could also do strawberries, blackberries etc etc)...

I would just not recommend anything higher in fructose and pectin (like an apple or pear).


Posted by: BigDyl

Wouldn't Oat Bran be easier than crushing oats everytime?


Posted by: Emma-Leigh

Quote:
Originally Posted by BigDyl
Wouldn't Oat Bran be easier than crushing oats everytime?
No. Oatbran is different to oats.

Oats = the whole oat, steamed and rolled. Because it contains all the parts of the grain it has the carbs!

Oatbran = just the bran part of the oat. Much higher in fibre and has a higher % of fats... and it is lower in energy.. Bad idea when you want a more instant source of fuel.


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Got the Post, now what about the Pre- ? Emma-leigh feel free...


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