Couple of questions (no surprise there)

[BlueCorsair]

Greetings all. New account, but I've been here before. Never had a few things answered to my complete satisfaction though. I appreciate the bountiful knowledge of people here, but at times, the differing opinions cause more confusion than enlightenment. Looking for more solid answers to:

1. EFA's.

Never touched them as a supplement. When I was watching what I was eating, I always had these eggs we have up here in Canada which are uniquely high in Omega-3 EFA's. Normally 2 or 3 whole eggs as part of breakfast - sometimes that's all I had, with a little protein shake. I intend to actually try EFA's in supplement form now - perhaps it was the missing ingredient last time? Flax, or Fish Oil? In my post-workout shake I would assume is best but that leads to my final question...

2. Post-workout shake.

Perhaps the most confusing issue of all for me. So many people suggest so many things. And yes, I know, different things work for different people, but I'd like to make an educated guess what would work for me, so a reccommendation would be appreciated. Immediately after a workout, I used to take 5 to 10 grams of creatine with two tablespoons of sugar, then wait 30 to 45 minutes, and then drink a protein shake with 5 grams of glutamine mixed in. From what I gleaned from these forums, that seemed appropriate. Right or wrong? I know people have different ideas, but some mixes are sometimes obviously a mistake, eh?

Can I throw the EFA's in there? Theoretically, could I drink a mixture of creatine, glutamine, whey protein, sugar, and EFA's, or am I just trying to cut corners? I think that might be. My old routine work best? If so, where do the EFA's go?

Cheers. I really appreciate the help, there aren't many other venues that are this revealing.

 

[Jodi]

Originally posted by BlueCorsair
Greetings all. New account, but I've been here before. Never had a few things answered to my complete satisfaction though. I appreciate the bountiful knowledge of people here, but at times, the differing opinions cause more confusion than enlightenment. Looking for more solid answers to:

1. EFA's.

Never touched them as a supplement. When I was watching what I was eating, I always had these eggs we have up here in Canada which are uniquely high in Omega-3 EFA's. Normally 2 or 3 whole eggs as part of breakfast - sometimes that's all I had, with a little protein shake. I intend to actually try EFA's in supplement form now - perhaps it was the missing ingredient last time? Flax, or Fish Oil? In my post-workout shake I would assume is best but that leads to my final question...

Fish Oil or Flax are your best options. Check out my article on the top of this forum. Its a sticky titled Essential Fatty Acids. It depends on your goals whether you want to put them in your PWO shake. If you are going for the insulin spike then no, you don't want to put any fat in your shake.

2. Post-workout shake.

Perhaps the most confusing issue of all for me. So many people suggest so many things. And yes, I know, different things work for different people, but I'd like to make an educated guess what would work for me, so a reccommendation would be appreciated. Immediately after a workout, I used to take 5 to 10 grams of creatine with two tablespoons of sugar, then wait 30 to 45 minutes, and then drink a protein shake with 5 grams of glutamine mixed in. From what I gleaned from these forums, that seemed appropriate. Right or wrong? I know people have different ideas, but some mixes are sometimes obviously a mistake, eh?

Can I throw the EFA's in there? Theoretically, could I drink a mixture of creatine, glutamine, whey protein, sugar, and EFA's, or am I just trying to cut corners? I think that might be. My old routine work best? If so, where do the EFA's go?

Again, this depends on your goals. If you know the PWO Insulin spike works for you then DEFINATELY NO EFA's in your shake. The sugar/dextrose etc is used as a delivery system to shoot the protein to your muscles. Fat slows down digestion so your counter acting by mixing the 2. Make a choice. Insulin Spike OR NO Insulin Spike. If you choose the spike then no fat if you choose to not go for the spike then no sugar/dextrose. I personally choose no insulin spike because I don't see a difference other than it slows down my fat loss. Again, that choice is yours to make and you will find many conflicting answers. Some will say its a must, some will say its not necessary. Try both and find what works for you

Cheers. I really appreciate the help, there aren't many other venues that are this revealing.

 

[naturalguy]

EFA's are important IF you are not getting enough fat in your diet. If you eat like a bodybuilder than you most likely need an EFA supplement as we tend to eat very clean foods with low fat. I add a tablespoon to my oatmeal in the morning.

As far as the postworkout nutrition, a shake of simple carbs and whey protein with your creatine and glutamine is the way to go. The simple carbs at this time will create an insulin spike which will drive the nutrients into the muscles (protein, creatine & glutamine) this is the only time during the day that you want that insulin spike and it does not interfere with fat loss. You should take advantage of this very important post workout window of opportunity.

 

[BlueCorsair]

Good advice from both of you. Much appreciated!

Glutamine/Creatine is ok to take together then? No "fighting for absorbtion" problems?

 

[naturalguy]

it is ok to take them together, it was once thought that they would compete but it is not true.