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ANABOLIC DIET - Post workout advice

I have been on the anabolic diet for 5 months, started cutting about a month ago, and have always consumed 180g grilled chicken breast & 6 x omega 3,6 capsules post workout.

There seems to be alot of conflicting information on the use of protein powders, bcaa’s etc.

Many tell me protein shakes PWO will spike insulin and blood sugar faster and hinder my fat loss than whole food and to stick to the chicken, others say you need faster digesting food PWO for muscle recovery.

Also the use of BCAA, which i would use INTRA workout, again i have been told they slightly heighten insulin which is not what i want throughout the week (until the weekend of course!!)

Anyone chime in on what would be optimal PWO on the AD and if the use of these supps are nessesary/benificial?
Cheers !

Whey is fine on the AD. PWO carbs are said to have a hard time spiking insulin themselves so I doubt whey could even compete in that department. BCAA’s are fine too… You don’t need whey and/or BCAA’s, they’re more of a luxury than anything. I haven’t used protein powders in months PWO and just made sure I had a fairly quick digesting protein like eggs or egg whites as soon as I got home. Never noticed a difference with whole food or whey.

I will start this week with taking BCAA.tsp olive oil and some whey isolate POW. The only time i didn’t was in the start-up phase.I too read a lot about Pre and or Pri workout, but i think that is just messing too much with the whole way of using fat as energy. The only reason i’ll take my shake POW is stopping the catabolic effect. Looking into making my carb days/day less and maybe i’ll try the carb-backloading in 2 3 months.

[quote]Webseeker wrote:
I will start this week with taking BCAA.tsp olive oil and some whey isolate POW. The only time i didn’t was in the start-up phase.I too read a lot about Pre and or Pri workout, but i think that is just messing too much with the whole way of using fat as energy. The only reason i’ll take my shake POW is stopping the catabolic effect. Looking into making my carb days/day less and maybe i’ll try the carb-backloading in 2 3 months.[/quote]

Sounds good mate
I will most likely start using some sort of protein blend PWO and bcaa’s intra when im down sub 10%BF,
I am cutting on about 1800 cals, fats around 70%, Pro 25% and in around 11%BF atm.
My question is that ive read and heard many including doc mauro dipasquale (author of the AD) advise to avoid carbs pre, post workout, and for as long after as possible afterwards (not including post depletion workout).
Due to free form amino acids and WPI etc being very fast digesting, would this cause insulin to rise from protein converting into glucose (gluconeogenesis), and does adding fats slow such as fish oil, heavy cream olive oil and such slow this process down and blunt the rise in blood glucose, or is it better just to stick to my whole foods like chicken breast and eggs PWO like i have been doing?

Any help appreciated thanks!

[quote]Jaanos wrote:

[quote]Webseeker wrote:
I will start this week with taking BCAA.tsp olive oil and some whey isolate POW. The only time i didn’t was in the start-up phase.I too read a lot about Pre and or Pri workout, but i think that is just messing too much with the whole way of using fat as energy. The only reason i’ll take my shake POW is stopping the catabolic effect. Looking into making my carb days/day less and maybe i’ll try the carb-backloading in 2 3 months.[/quote]

Sounds good mate
I will most likely start using some sort of protein blend PWO and bcaa’s intra when im down sub 10%BF,
I am cutting on about 1800 cals, fats around 70%, Pro 25% and in around 11%BF atm.
My question is that ive read and heard many including doc mauro dipasquale (author of the AD) advise to avoid carbs pre, post workout, and for as long after as possible afterwards (not including post depletion workout).
Due to free form amino acids and WPI etc being very fast digesting, would this cause insulin to rise from protein converting into glucose (gluconeogenesis), and does adding fats slow such as fish oil, heavy cream olive oil and such slow this process down and blunt the rise in blood glucose, or is it better just to stick to my whole foods like chicken breast and eggs PWO like i have been doing?

Any help appreciated thanks![/quote]

You will be okay with 1 scoop WPI but why not use a table spoon or 2 of heavy cream as well. Personally i’d stick with whole foods though. Only take bcaas pre or during training

Thanks for the info mate

[quote]Jaanos wrote:

[quote]Webseeker wrote:
I will start this week with taking BCAA.tsp olive oil and some whey isolate POW. The only time i didn’t was in the start-up phase.I too read a lot about Pre and or Pri workout, but i think that is just messing too much with the whole way of using fat as energy. The only reason i’ll take my shake POW is stopping the catabolic effect. Looking into making my carb days/day less and maybe i’ll try the carb-backloading in 2 3 months.[/quote]

Sounds good mate
I will most likely start using some sort of protein blend PWO and bcaa’s intra when im down sub 10%BF,
I am cutting on about 1800 cals, fats around 70%, Pro 25% and in around 11%BF atm.
My question is that ive read and heard many including doc mauro dipasquale (author of the AD) advise to avoid carbs pre, post workout, and for as long after as possible afterwards (not including post depletion workout).
Due to free form amino acids and WPI etc being very fast digesting, would this cause insulin to rise from protein converting into glucose (gluconeogenesis), and does adding fats slow such as fish oil, heavy cream olive oil and such slow this process down and blunt the rise in blood glucose, or is it better just to stick to my whole foods like chicken breast and eggs PWO like i have been doing?

Any help appreciated thanks![/quote]
That is what i’ve heard and read.
Dr Mauro even has his own protein supplement to take POW With slow and fast proteins.

I think you should avoid carbs after workout or at least minimize them and just focus on a good shake with water and some olive oil. The olive oil would protect the protein. After an hour eat a normal meal with the normal AD ratios.PRI or PRE carbs,protein,Bcaa’s personaly i’m not doing it. I gues You can always experiments with it. Christian thibeau advised to take the Whey isolate,water.

Bcaa’s To get a insulin spike that won’t last that long anyways but will help you to stay or return in a Anabolic state? Plus I’m also looking into staying alkaline lol! WTF THIS DIET IS GREAT BUT WHAT A LOAD OF INFO!! Now i’m reading more and more about being in a Metabolic acidosis state. WTF!

So people advise to eat more alkaline food and or ad Baking soda* (to much sodium is never good right?) to some water and drink it before your meals…CRAZY!!!PLus i have this sting in my head for the last days keeps coming and going and can’t figure out what i am missing or taking to much…

Thats a VERY good point about being alkaline,
I was fine every week until Friday/Saturday when i would start to get extremely acidic diarrhea and upset stomach. i would carb load starting sat night btw.
I thought i kept getting food poisoning or something but after some research, all that steak, cheese eggs and chicken with ZERO greens was making my shit like ACID!!

so i started taking an alkalizing greens supplement twice a day and have added spinach to a few meals a day.

Since doing this i have been perfectly fine with no stomach upset whatsoever! :slight_smile:
by the way thanks for the info man top notch.

[quote]Jaanos wrote:
Thats a VERY good point about being alkaline,
I was fine every week until Friday/Saturday when i would start to get extremely acidic diarrhea and upset stomach. i would carb load starting sat night btw.
I thought i kept getting food poisoning or something but after some research, all that steak, cheese eggs and chicken with ZERO greens was making my shit like ACID!!

so i started taking an alkalizing greens supplement twice a day and have added spinach to a few meals a day.

Since doing this i have been perfectly fine with no stomach upset whatsoever! :slight_smile:
by the way thanks for the info man top notch. [/quote]
No problem dude!Since i’ve got my new supplements the stings in my head are pretty much gone, so i think it has something to do with losing too much electrolytes. I’ll stay one more month on the maintenance phase and then i’ll try to mass up a little.Peace!

[quote]Webseeker wrote:
losing too much electrolytes.
[/quote]

Iodized sea salt.

[quote]MAF14 wrote:

[quote]Webseeker wrote:
losing too much electrolytes.
[/quote]

Iodized sea salt.[/quote]
Thx maf!Read about it. What about the Sodium?

[quote]MAF14 wrote:

[quote]Webseeker wrote:
losing too much electrolytes.
[/quote]

Iodized sea salt.[/quote]
OR silicate and sugar?

My ISS has no sugar. Silicate I assume is calcium silicate, no problem there. Salt (sodium) IS an electrolyte. What does your sweat taste like? Salty… Look at the Biotest product lines they all have a lot of salt because it helps keep you hydrated.

[quote]MAF14 wrote:
My ISS has no sugar. Silicate I assume is calcium silicate, no problem there. Salt (sodium) IS an electrolyte. What does your sweat taste like? Salty… Look at the Biotest product lines they all have a lot of salt because it helps keep you hydrated.[/quote]
LOL never tasted my sweat to be honest:D How much Sodium is too much? I mean i don’t add salt to my meats and or veggies because i think i already eat a lot of salt with all the cheese and salami etc.

Unless you have high blood pressure there’s no reason to worry about salt. Use as much salt as you please.