when is the best time to take it?
before or after workout?
maybe before and after? How long before or after?
before or after workout?
maybe before and after? How long before or after?
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You should have protein before and after as well as carbs. If you can only take it once then take it post workout.
60-90 minutes preworkout, have a solid, balanced meal:
Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
Adding fat at this point is fine, use your discretion as long as it fits into your macro goals. Note that this meal is skipped if you train 1st thing in the morning.
[OR]
30-0 minutes preworkout - (and/or sipped throughout the workout), have a liquid or easily digested meal:
Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
If you were going to train for close to or more than 2 hours continuously, it would definitely benefit you to have this extra preworkout meal either immediately prior to, or sipped during training. Keep the fats here incidental & not added if you're prone to gastric distress during training.
Within 30 minutes postworkout, have either a liquid or solid meal:
Protein = 0.25g/lb TBW
Carbs = 0.25-0.5g/lb TBW, depending on how carb-restricted your diet is.
Amount of fat here doesn't matter as long as your daily target is hit.
Post-postworkout is simply your next sheduled meal, whether it's 1, 2, or 3 hrs later simply doesn't matter - especially if your immediate postworkout meal was designed as above.
NOTE: The small differences are mainly geared toward simplifying the guidelines. The rest of the recommendations about food types are pretty much the same. Also note that I no longer give a damn about GI, it doesn't really make a difference one way or another. If you want high GI carbs pre and/or during training, go for it. As time has passed, GI has proven itself to be a worthless, irrelevant index. Insulinogenesis is a separate issue, and slight elevations during & postworkout is a great idea. This accomplished by both food type & food amount, the latter being more important. To boot, the necessary insulin elevations for maximal net gains in protein balance are easily met without specific attempts at ****ing it up. There's obviously a lot more to this, but that's the important basics. The rest is fringe.
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I take
1 scoop pre workout
2 scoops post workout with a gatorade
2 Scoops before bed with PBComment
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****ing gay ass serverComment
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whenever ... i usually sometimes take it after repairs the muscle tissueComment
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Follow the instructions.
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i take "Pro Complex"...
and i take 1 scoop after workout and 1 scoop before bed...
too much protein is hard on the kidneys, whatever you do drink lots of water to "flush" it through....
if not, for some reason, my eyes are always really dry the next day!Comment
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Why not straight whey? Pro Complex offers a few vitamins extra and thats it really, IMO the other protein sources don't really matter especially for the times that you take it. 100% Whey from ON is a better buy IMO.Originally posted by -veteran420- View PostComment
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good question....Originally posted by Phenomkidd View Post
but i prefer the blends, particularly the casein (sp) because of the more "extended release"... and i dont take it twice EVERY day... so the days i only take it post workout the XR is a fairly big deal to me...
plus the 9 more grams of BCAAs and 6 more grams of glutamine (helps with carb cravings)
but its nothing against the 100% whey they have... maybe i'll cycle that through every third purchase or something....Comment
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