T Nation

Anabolic Diet and Workout Nutrition


#1

I'd like to know what those of you on the AD have for a per/para/post workout shake (if any).

Reading the book I found the whole "formulas" section to be overwhelming, mainly b/c of all the singular supplements I'd have to buy and pre-mix (not that I'm afraid of that) if I were to want ONE of these shakes.

Here is a list of the "Formulas" for those of you who don't know.

1.) The Anticatabolic-Anabolic Compound: Gluatamine, Leucine, KIC & OKG
2.) Alternate Energy, Anti-Ox, Cholesterol Fighter: L-Carnitine, acetyl-L-carnitine, taurine, methionone, choline, inositol, betaine.
3.) Insulin Anabolizer: KIC, OKG, arginine, gluatmine, leucine, taurine, alanine, chromium, potassium.
4.) Creatine Mono, Adesnosine triphosphate (ATP), creatine phosphate, histidne, arginine, glycine, methionine.

(I may have misspelled shit so relax lol)

If I were to follow any of those, it would be either Anticabolic or Insulin formula....but I don't feel like having 9 tubs of powder/caps to combine 4-5x a week.

Has anyone been able to find something else that they would suggest? Right now I just have 5g of leucine during my workout and add some creatine and leu afterwards.


#2

I just used hood low carb milk, low carb protein powder, creatine, glutamine, and superfood. That was more then enough supplements for me.


#3

Dont get lost in all of it. Take either BCAA or EAA preworkout. About 15-30 mins prior. Then take some again with whey after the session. If you have the CHO to spare, and you so choose, take in 10-20g CHO after the session also. This will help stimulate insulin a bit more but will not fully replenish your glycogen so that insulin sensitivity stays elevated for a good 24 hours post workout.

Pre:
10g EAA or 10-20g BCAA

Post:
10g EAA or 10-20g BCAA
30g Whey concentrate or isolate

optional 10-20g glucose drink. Even grape juice will work just fine here.

Best,
DH


#4

See I must have been doing something wrong. When I did AD I was always sore as fuck after a workout. Granted, I didn’t take all these supps peri/post workout. I just can’t seem to recover “normally” if I don’t have my carbs. I had DOMS like a motherfucker for about 5 days


#5

DH your right, I didn’t get lost in it all. I read it and then looked up a bunch of the listed supplements. It’s been a while since that book was published and a handful of those supps have been de-bunked so I didn’t even bother buying anything. But I don’t want to bring up the glutatmine argument, I just don’t like the stuff.

Maybe I’m just conditioned to have some sort of nutrition during a workout since I’ve always had something (Surge or gatorade or something else) during a workout since I first started training 8-9yrs ago.