Im quite simple 1scoop whey,30g dex,20g glutamine and 5g mono. The 1 hour later a nice meal made by the one i love (NOT RAB)

Strawberry Slush [or Fruitina as there called]

Drive Home

60g Protein [MPC/WPC] and a mix of HMB,Leucine,Oakg,Creatine,Ribose,Taurine]

60g WMS
30g Whey
500mg vitc

I could probably add other stuff but I don't think i'm going to get anything massive from it.

I'll have a meal about an hour after that as well.

As I am on my way to work straight after training I dont have time to prepare anything so I have 50-60g of whey and a bottle of gatorade or something similar.

I just have 2 oer 3 scoops of whey when I get in followed by a meal.

I rarely bother with anything else.

I'm lazy with supps most of the time.

I do have my own pre workout complex which is:

AAKG, OAKG, RIBOSE, LEUCINE, TAURINE & CREATINE (sorry about caps!)

3 scoops whey
5g creapure
3g cinnamon
500mg vit c
30-40g sugar/high gis carbs useually a turkish delight or something like that stops me craving later on

2 scoops whey
1/2 scoop dex
3g creatine
5g cocoa

Simple, just like me.

At least you love me Galt.

sure do young fellow

500mg vit C
juice of 1 lemon or lime
80-100g whey
dextrose amount varies depending on rest of the days diet and how I feel.

BSD Regenerate and a dash of cinnamon

BSD Regenerate, Waxy Maize starch and a nice scoop of glutamine

How much WMS you using Alex? Do you think extra carbs on top of the malto/dex and oats in Regenrate are needed pwo?

Just whack in half a scoop just to add some more carbs.

Immediately PWO

10g EAA, 10g WMS, 150mg NaR-ALA

20 mins later

10g EAA, 20g Glutamine, 20g Glycine

I make 2 pints of full fat milk, whey powder, and cinnamon for 11am, 3pm and PWO.

I've heard it's better to make it with water for PWO, does it really make that much difference?
I have been known to just drink a pint of full fat milk PWO when I didn't have a shake available.

Rorschach wrote:I make 2 pints of full fat milk, whey powder, and cinnamon for 11am, 3pm and PWO.

I've heard it's better to make it with water for PWO, does it really make that much difference?
I have been known to just drink a pint of full fat milk PWO when I didn't have a shake available.

I used to drink milk after training when I was 17 and didn't know anything about PWO nutrition. It's better than nothing, but nowhere near as good as whey... and whey with water is better (unless your milk is unpasteurised which I highly doubt). Milk is crap unfortunately. Unpasteurised is very good however.

Marks1972 wrote:How much WMS you using Alex? Do you think extra carbs on top of the malto/dex and oats in Regenrate are needed pwo?

Not for your body type.

Cleavers PWO would suit you better.

Noted.

What effect does pasteurisation have?

Rorschach wrote:Noted.

What effect does pasteurisation have?

Pasteurizing milk destroys both beneficial and bad bacteria,it also destroys enzymes essential for nutrient absorption.

Most commercially sold milk is also subject to homogenization

This is a process that prevents a cream layer from separating out of the milk.This is done by using high pressure to force milk through pipes so that the fat particles are broken up and dispersed uniformly so the cream will not rise.

Allegedly these processes negatively effect digestion by the body and have been linked to an increased risk of coronary disease.

I only consume un homogenized full fat milk(and only a small amount at brekky) as,other than raw milk,this is subject to the least amount of processing and i consider this the best option for my health.

^^ good post, it also destroys the vitamins and hormones present in milk which help you grow.

cleaver wrote:Immediately PWO

10g EAA, 10g WMS, 150mg NaR-ALA

20 mins later

10g EAA, 20g Glutamine, 20g Glycine

thats exactly how you should do it - although Cleaver you can get away with 20g of WMS at that level

forgive me, but i was under the impression that once past the age of 2, you lose the enzyme that actually breaks the milk down, thats what my uni lecturer claimed anyway.

julesm wrote:forgive me, but i was under the impression that once past the age of 2, you lose the enzyme that actually breaks the milk down, thats what my uni lecturer claimed anyway.

then we'd all be lactose intolerant?

julesm wrote:forgive me, but i was under the impression that once past the age of 2, you lose the enzyme that actually breaks the milk down, thats what my uni lecturer claimed anyway.

Not sure about that one Jules?

Do you drink milk? or avoid for that reason?

Immediately PWO (in shower or steam room)
20g EAA's,
35g WMS,
5g Creapure,
5g OAKG,
1.5g HMB.

Soon as I get home (15-20 mins later)
Shake 1
40g Whey & 10g MPC,
10g Chocolate Nequick,
5g G&B's Cocoa powder.
Shake 2 - frozen smoothie, very refreshing!
150g Frozen Berries,
1-2 kiwi's,
100ml Innocent Smoothie.

1x Super Enzymes,
1x Antioxidant from tub (mixed bag of Pomegranete, Grape Seed & Green Tea Extracts or Gingko Biloba)