Well my normal intake looks like this
2g Beta Alanine
1 Scoop SURGE Recovery
2 Scoops Grow! Whey
2 Scoops SURGE Recovery
2g Beta Alanine
1 Scoop Grow! Whey[/quote]
What I do myself varies on the workout, but in workouts where before I would have done somewhat similarly to what you describe, I now do the following.
For the sake of completeness I’m going well backwards in time before the preworkout drink, but you could omit all of that.
45 min pre workout: Power Drive plus BCAA’s (16 grams, about the same as yours) plus Superfood plus 5 g ribose (not necessary) plus 1 tbsp spirulina (DEFINITELY not necessary), plus I take my multivitamin and various supplements such as antioxidants and 1/2 tbsp coconut oil at this time (none of these necessary for workout purposes either.)
I used to take acetyl-L-carnitine, Co-Q10, and cinnamon extract at this point, but now use ReceptorMax as it contains these.
15 min preworkout: 1/2 scoop SURGE Workout Fuel in 5 ounces water, plus a Spike Shooter
Preworkout: The most similar to what you are doing would be to omit the SURGE Recovery, use 2 scoops of SURGE Workout Fuel, and keep the Grow! Whey. The BCAA and beta-alanine can now be omitted, including during the workout. (Using Beta-7 for the remainder of the day remains a good idea.)
The reason to do that rather than the following would be if you are doing what you do now because of not handling carbs well.
If that’s not a problem, then what I would do is use 2 scoops of SURGE Recovery along with the 2 scoops of SURGE Workout Fuel. In fact that is what I do most of the time.
Post: The exact same, but add in a scoop of SURGE Workout Fuel. If you want BCAA’s could be taken at this time, I do myself anyway. (I also take another 10 g ribose at this point, but it’s unnecessary.)
EDIT: The above ribose amounts were what I intended to be taking myself and what I’d suggest if someone wanted to use ribose and did not mind the cost. In fact I take it by tablespoon measure, not by the gram, and had not weighed that till now, at which point I found my general use had been a little higher in grams than these figures, bit no matter. However, for the sake of accuracy I mention it. It is a costly supplement and not required for people to use.