Hi, I'd like to know what you guys use as periworkout carbs for (~clean) mass gaining phase.
Post-workout, I aim for 80 grams of carbs/40 protein as recommended here: http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/solving_the_postworkout_puzzle_part_2
Personally, I usually eat supper before training, so I have about 100-150 grams of carbs as rice along with 30-60 grams of protein in meat (mostly fish, shrimp, chicken).
These day I don't drink during workout, I used to drink gatorade (60 grams of carbs) with ~30 g BCAA with good result. I stopped because of the evil fructose in gatorade but I'd really like to find something to replace it. I tried pure dextrose (about 60 g) but it gave me diarrhea, even with added salt. Does anyone of a good alternative?
Post workout, I take ~45 grams of whey in water or milk with a banana (about 20 gram of carbs) and dried raisins, which again contains a lot of fructose. I'd have rice but it's not that handy post-WO. What do you guys eat post-WO?
I have a problem mainly with my post-WO carbs intake were I harldy get my 80 grams of glucose in, mostly because of the nausea.
I aim for 80 grams of carbs as recommended here: http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/solving_the_postworkout_puzzle_part_2