basically all i have available to me is ON 100%whey, ON instantized Bcaa and gatorade powder. how do you guys suggest i go about the workout protocol/nutrition to maximize the limited resources i have. although this is all i have, i have an alot of these so high dosages, if needed, of any wouldnt be a problem. any advice would be appreciated. thanks!!
goal is to gain muscle and lose the a bit of fat...
That is a good place to start. You really have all the basics you need so long as your actual FOOD diet is in place. I made gains for years with Protein powder, and poptarts, and then just made sure I are enough and frequently.
actual food is no worries cause i got that locked down.(eating clean and often etc...) im just not sure how to go about the periworkout window with these supplements to maximize benefits. anY ideas how i would go about this?
Gatorade powder seems pretty popular around here. I thought it had a high amount of fructose in it? Not sure why that makes it a good peri-workout carb source, though I've read before that fructose can increase anaerobic performance. Anyone willing to enlighten me why it's so commonly used?
Fructose is used because it WORKS, just like any other damn carb does post-workout.
I'm not the top sports nutritionist in the world, and despite the literature I've been exposed to--and I've read a fucking lot for school and recreation--I highly, HIGHLY doubt that there are dramatic differences in recovery, protein synthesis, and hydration amongst the use of dextrose, maltodextrin, waxy maize, a Pop Tart, Surge, fructose, or a fucking mayonnaise-on-white-bread sandwich. I don't give a shit what anyone says, or about the THEORY that juice can't be good because fructose goes straight to the liver and not into muscle cells. Glycogen from the liver breaks down to glucose - which does go to muscle.
I just don't go for this shit anymore. I remember there was a study that showed that the uses of waxy maize and white bread had no significant difference on post-workout indicators like protein synthesis and hydration.
So if you want to go next door after a workout and order steamed chicken and white rice, do it. If you want to use skim milk powder and grape juice, do it. If you want to use low-fat chocolate milk, do it. If you want to use a can of tuna and few cups of OJ, Lonnie Lowery style, do it.
I didn't ask because I'm over thinking; I asked because I was curious. It's not like I'm some 120 lb noobie asking what carbs to using around my workout. I've made more than enough progress with the methods I use.