Putting together a preworkout shake

[jonner]

Hi i am trying to put together a preworkout shake. Im a little new to this, havent looked at pre and post workout meals, thats the next step. The question is, if i dont get a proper meal in before the gym, do i include carbs in the pre shake? Would i change when i take the shake?

My goals are size #1, leanly #2.

I have protein isolate and concentrate. Concentrate has a better amino profile, but is it a marginal difference? So would i consider that in deciding how much bcaas to supplement with?
Where do you put your bcaas you supplement with, more pre / during / post, all the same?

Thanks

 

[Amino89]

Hi i am trying to put together a preworkout shake. Im a little new to this, havent looked at pre and post workout meals, thats the next step. The question is, if i dont get a proper meal in before the gym, do i include carbs in the pre shake? Would i change when i take the shake?

My goals are size #1, leanly #2.

I have protein isolate and concentrate. Concentrate has a better amino profile, but is it a marginal difference? So would i consider that in deciding how much bcaas to supplement with?
Where do you put your bcaas you supplement with, more pre / during / post, all the same?

Thanks

I'll lay out a sample plan that would be optimal for your goals:

2 hrs pre-workout: meal with lean meat, healthy fats, and complex carbohydrates (ex: 1 chicken breast, 1 serving almonds, 2 cups rice)

During workout: BCAA's like Xtend or Core ABC

Post-workout: Whey + Carbs (I like to do 40g. whey/casein blend mixed with low fat milk or water and about 40g. CHO fruit is fine)

60-90 min post-workout: meal with lean meat, healthy fats, and complex carbohydrates (ex: 1 large sweet potato, 2 tbsp natural peanut butter, 1-2 pieces of meat so 6-8 oz.)

I do not feel a pre-workout shake is necessary unless you cannot fit in the whole foods pre-workout.

 

[jonner]

How large would one serving of almonds be? and what are some other examples of good fat foods?
and what are some good examples and maybe bad examples of complex carbs?

Thanks a bunch im going to incorperate that starting this weekend! very excited

 

[Amino89]

One serving of almonds would probably be around 20 almonds.

Healthy fats include: almonds, walnuts, natural peanut butter, natural almond butter, natural cashew butter, EVOO, fish oil, flax oil, etc.

Complex carbohydrates include: sweet potatos, yams, oats, rice, whole grain breads, etc.

"Bad" sources of carbs are called simple carbs because they produce a large insulin spike which isn't good for nutrient partitioning. Large insulin spikes favor fat storage. Examples would be: sugars, pop (not diet), dextrose, etc. pretty much all the "junk" food is a simple carb.