I have a (hopefully) simple question about my pre and post workout nutrition.
My routine is 4 MORNING workouts a week, Mon/Tue/Thu/Fri.
I’m up at 6am, lifting at 7.30 for around 50 minutes.
Currently, my pre workout ‘meal’ is a shake which comprises of:
handful of strawberries
handful of blueberries
whole apple
large glass of skimmed milk
small glass of ‘innocent smoothie’
small cup of oatmeal
25g whey protein
… all blended into a shake that is just over a pint.
My Post workout shake is 50g whey protein, 50g complex carbs mixed with water.
Could you tell me whether this is ok for my aims or am I completely wrong.
Personally I would double the amount of whey in the morning shake and no idea what the innocent smoothie is(wtf) lol so I can’t comment on that.
I would also swap out the complex carbs for simple carbs seeing as you want to create a very fast and very large insulin spike immediately after training.
I’ve been picking the brains of a colleague who is a very successful bodybuilder and he agrees that I definitely need simple carbs in my post workout and that glucose maltodextrin is the best option… however I just checked the ingredients of my tub of Complex Carbs and its maltodextrin!..
…so now I’m confused, is there a difference between ‘glucose maltodextrin’ and ‘maltodextrin’?
I’ve got knowhere on the net with my research, just contradicting messages.
I just wanna know which carb supp to buy to add to my pwo shake.
(Innocent Smoothie by the way is just a brand of natural ‘clean’ smoothie you can buy over here in the UK.)
It looks fairly descent, you may want to tweek it a bit.
Example, scrap the “inocent smoothie”
Incarease the protein intake to about 40-50grams, eat half an apple.
for post workout I suggest getting rid of a complex carb and putting in a carb with high glucose such as a banana, because you want the protein reaching the muscles much quicker, also DO NOT eat any fats after a workout because it slows down digestion!