Mmm...what do you think whey consists of? Where do you think Surge gets its amino acids from? Hydrolyzed whey is best, but you could do worse than whey isolate. Personally, I would recommend 1:1:1 ratio of dex, hyrdoloyzed whey, and malto. Whey isolate can be substitued if you can't stand the taste. Or just man up...
Compare the amino acid profile in the whey to Surge. You might be pretty good. Of course, extra BCAAs never hurt. Thib recommends adding them to Surge in his most recent article. Not necessary for good recovery though. But a good thing to throw in.
I'm a student on a budget in the same boat (need a cheap PWO drink) however I've only been using dextrose in my PWO shake. Where did you buy your maltodextrin?
For Christmas I received a 10 pound tub of Muscle Juice made by Ultimate Nutrition, which contains the following per two scoops:
Calories: 495 Fat: 9g Carbs: 75g Protein: 22g
Ingredients: Protein Blend (Whey Protein Concentrate, Premium Whey Protein Isolate, Calcium Caseinate, Egg White Albumen), Maltodextrin, Crystalline Fructose, Cocoa, Medium Chain Triglycerides and Natural and Artificial Flavors.
Would this be an adequate PWO drink or am I better off with a homemade version as stated above? Or maybe a mix of the two? Thanks!
if you really want to save a buck, you can by BCAA's in powder form if you check out a horse supplement mag or website. I've bought 10lbs buckets of this stuff before, the amino acid numbers are quite high and the price is excellent. however it does taste like crap. throw in some malto and dextrose from a micro-brewery and you're all set. Cheap, but definately tastes like crap.
Leave out the salt. It's doing absolutely nothing for you anyway and most people have too much sodium in their diet to begin with. If you were deficient in electrolytes to the point you needed that you'd already know.
It looks pretty good, but I'd double the Protein, dextrose, and malto (and water).
What kind of creatine are you using? If it's monohydrate, do you think you are absorbing it? Personally, I've never had much luck with creatine so I don't include it, but I've been thinking about trying some CEE just to see if I get anything from it.