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2006/01/05, 12:59 PM
I know this topic has been discussed here before. However, I could appreciate you help with understanding this topic.
I get the whole idea of it, but I`m a bit confused when it comes to dosage, different sites gives a different amounts.
This is what I`ve read on bodybuilding.com:
:dumbbell:You must add .8 grams of carbs per kg of body mass (50/50 split between maltodextrin and dextrose they are both fast absorbing carbs with different effects on creating an insulin spike).:dumbbell:
So, basically if I weight 180 lbs I`ll be taking approx. 41gr of carbs that gets split 50/50 between 21gr dextrose and 21gr maltodextrin.
Also, it was suggested to use water not juice in post-workout shake as the extra carbs could be stored as fat. Other things to add to your shake are:
:dumbbell:BCAA if you want to jack up protein synthesis a whole lot, BCAA tablets or powders do that awesome. This is an amazing supplement to add to your shake
Antioxidants are great if you want to reduce recovery time and prevent muscle damage due to free radicals.
Creatine is also great for rapidly replenishing your ATP stores quicker than it takes your body to naturally replace it. This is great if you have a weight lifting routine followed by let's say a sprinting routine a few hours later.
L-Glutamine again is a very controversial topic. A lot of people love it and a lot hate it. Personally I don't like it since a normal diet of protein provides a good amount of this amino acid as well as whey protein.
NAC (N-Acetyl-Cystine) is great because it increases protein synthesis.:dumbbell:
Please let me know your take on it as I respect your opinion. Thnx guys
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2006/01/05, 01:16 PM
http://freetrainers.com/FT/jsp/pro/Message.jsp?f_ix=2&t_ix=574
Here is link for a lot of info on this
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/01/05, 02:11 PM
NAC is overrated. It was brought into light to have "steroid like effects". Yea. Show me the proof. Yes, its involved in protein synthesis, but you generally aren't in demand of it.
I like glutamine, but it also gets an unnecessary dogma about it. Its not a miracle supplement, and it sometimes gets credit for it.
So why would juice be stored as fat PWO? Yes, its fructose, which will not have an effect on your insulin, but if its in your PWO shake, don't worry about putting on fat in this time.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2006/01/05, 02:17 PM
And BCAA's unfortunately are highly overrated, especially when bulking.
A little fructose will not hurt, never hurts to replace some liver glycogen anyway. I believe, will have to do some research into my stuff, but first pass only like 10% is absorbed anyway.
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Strength and Honor!
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2006/01/05, 05:02 PM
Ok thnx that`s why I always refer to you guys before trying anything
I just wanna start the right way, since I`ll be working out home from now, I won`t have any interruption due to gym closing and looking for a new one. It`s been already 4 months :angry::angry:
I guess spiking would be for anybody that works out including women. My fiancé will be working out with me but I’m not sure if she should be doing it, too.
Anyway, Mutt the links brings me back to the main page could you let me know where did you find that info, maybe subject. I know the info is there but I wasn’t able to find it (can`t really do that at work)
What else should I be putting into the post workout shake ? I got protein, carbs, juice/water...
If anybody from Canada is reading this do you know what store carries maltodextrin and dextrose, so far I didn`t find it. I might have to get it online
Thnx guys
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2006/01/05, 09:58 PM
Biotest puts out "surge" which is an optimal proportion ofmalto and dextrose as well as glucose, for pre and pwo. I only recommend because I have been impressed with the quality of their products.
http://www.t-nation.com/readTopic.do?id=459244
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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