posted Sat, 07/14/2012 - 14:13
1550
Any recommendations for a supplement to drink during workouts.
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In the morning I have a shake usually 1 scoop whey, 1 scoop casein, 1 cup oats, and 1 serv natty pb. Then I go to classes for 3-5 hrs and sometimes get in a protein bar before the gym. I start out with 10min cardio warmup then 45-90 min lifing depending on body parts, and finish with 30 min cardio. I tried preworkout drinks but they wear off before Im even done with my lifts but I push through and just try to use lighter weight or cables with more reps towards the end. Some days Im at the gym around 2hrs just drinking all the water I can. So does anyone take anything during the workout to keep their intensity up?
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the old school hemo rage bro, still works for me
Until you are not performing some kind of fascia stretch training, I would suggest you learn about periodization. Vladimir M. Zatsiorsky mentions that you are progressing at a slower rate, when mixing up hypertrophy training and endurance training (session-like). Doing lots of cardio is cutting into recovery time and increases your kcal intake.
To keep intensity up, I love some spoons of honey. It has been shown that sweet stuff helps to reduce stress hormones on the fly. Glucofast(-like) products during the wo is something I have to try yet. EFX k-otic works for me.
Another thing is zipping a very good whey protein mid-workout. It does not produce a full-stomach effect for me and makes full use of the anabolic window.
I've changed up my plan in the past few weeks and I'm still tweaking it but I added a banana to the breakfast shake in my original post, and then when I get home from class about an hour before the gym I mix up another shake with spinach or broccoli, mixed fruit, greek yogurt, and some flaxseeds. I also got Xtend and am now taking that to the gym with me. This seems to be working for me now not too full and finish the cardio strong. I also start with 5-8 min warmup just depends on how long it takes me to break a sweat.
And with the flaxseeds I heard you have eat fat to burn fat so I throw them in and they add some protein. If any nutrition gurus have a view on this let me know. I heard to keep fat out of post workout drinks/meals so they don't get in the way of protein and carb digestion so Im doing this, but haven't read anything I can recall on preworkout fats.
I don't see any large amounts of carbs in your diet. Try adding some wheat pasta or brown rice to it before working out . If you don't have time for that a high calorie protein/carb drink would help like Dymatize Elite Mass 600cal 55protein and 77carbs. Also Volumaize by BSN is great for during work outs.
Don't really have time for breakfast and if I eat after class I'd have to push back my workout a few hours. I do have 4-5 whole food meals after I workout along with another whey shake immediatley when I get home from the gym and start cooking. Today I had an apple before my workout and felt better, and I think tomorrow Im going to add milk to my bfast shake to hopefully keep me fuller longer. Also I think Dbag was right and I was going a little too intense on my warmup. I read about green shakes made of fruit and spinach and I think I might try that to help carb up before workouts without getting too full. Will probably throw in that Xtend on my next legal supp order and give that a try, Thanks
And I have tried the Cardio first thing in the morning but it just kind of ruins my day and eventual trip to the gym.
Can you separate your cardio and weights? Better if you can do cardio in the morning to burn fat rather than food, (I know it means getting up earlier!). By the time you're doing your weights, you're running on empty. As others have said, if you're trying to add muscle mass you need to eat more in general (supplements are just that, they don't replace proper food). Good luck mate.
Yeah, dude. If I can still read and count, I gather that you aren't having any whole foods at all (oats, yeah, whatever) in like the first 6 or 7 hours of your day... In addition to the (hopefully 8-ish) hours you sleep during the night. You are in serious need of some food, man. Get some egg whites and cook up those oats. Better yet, get some chicken. Get some beef. Cook some go-to meals a couple times a week, man. Being the ectomorph I am, I would probably die doing what you're doing. Haha. No hate, man. For real. I am just saying. Get the most out of your workouts! Eat big before and after. Always.
Anyway, to answer your question in a more direct manner... Bud Diesel was right with the Scivation Xtend. I am using it right now, and it does the job. Basically just your BCAA and glutamine, but it tastes good and goes down well. Best of wishes, bro!
How about eating some food. All that protein powder is going to make you feel shitty and shit 5x a day lol
Scivation Xtend helps me intraworkout it's bcaa supp but yeah you prpb should eat more carbs before training
shoxingbiceps17Looks good. My routine is pretty close to yours when I had classes. You might just need to add a caffeine pill with your preworkout drink, thatll extend your focus/alertness (if thats what you're looking for)
Are you even eating enough?...I think you're glycogen levels are in the crapper. Like 'fast' said...CARB UP in the AM!!!...and you'll have more energy for the gym. Maybe eat an apple or banana 1/2 hour pre-workout. Low glycemic fruits can give you a good shot of energy pre-gym time. On average an apple or banana is about 25-30g carbs.
Also how intense is your cardio warmup?...really all you need to do is speed walk/stationary bike at a pace for 5-10min. till you hit the lower end of your target heart rate and you're circulatory system is primed and ready...AND preparing to carry the blood to your muscles during the weights. Maybe you are going too hard warming-up?
Dude! Gotta bust out those oats early in the morning. Low glycemic so it lasts hours. Weights Burns only carbs! So bust Weights first....then carbs are gone. Then cardio as it then forces body to burn fats. Cardio first...body will eat cheap easy proteins and carbs up first.....then weights goes to the crapper.