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Hey guys...I skimmed through the sticky on pre/post workout nutrition. I didn't see anything about how long before your workout you should have a protein shake? Right now i'm taking NO xplode before my workout and creatine mono and 56 grams of protein post workout. Should I also have a 20-30 gram protein shake pre-workout as well? and if so, how long before workout?

thanks

No carbs? What do you mix your PWO protein with? And what protein do you use? Do you have a good pre workout meal? NO xplode is not good pre workout nutrition. If you feel like you need a bunch of caffeine before your workout, then great. But it's a crutch IMO.

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I would say add in some pre carbs unless you're on a Keto diet or something. I'm going to have to say that if caffeine makes you workout harder then do it but I would definately add in the carbs if possible.

Just my 2 cents,

IronWorker

Yep, the carbs are where you'll get energy from for your workout. And it's worth it just for the anti catabolic effect IMO.

Sounds about right. If you add in the carbs try a workout without the NO Explode. You may find that your energy levels will be high enough due to the carbs.

IronWorker

I use the regular whey protein from walmart. I take it post workout with creatine then for dinner I usually have grilled chicken and broccoli about 30 minutes after when I get home. I work out right after work at the gym here so I usually snag a Kashi bar and eat that before I work out. The cafeteria is closed by 5 p.m. so my pre-workout meal is limited. I've been having a kashi bar mid morning and mid afternoon as well with some peanut butter to try and get those meals i'm missing out on by being in an office. Any other suggestions for something with high carbs that I could take right before i run down to the gym or is the kashi sufficient? And should I have a protein shake before my workout? Keep in mind my options are limited working an office job 8-5 everyday.

Thanks in advance

Unless you're taking that creatine monohydrate with carbs, don't bother. You're wasting it. CM needs a carrier molecule (glucose) to get into the blood stream. If you haven't been taking it with carbs, then you've been absorbing just about none of it.

Try this:
pre workout - 20g high GI carbs, 20g protein
pwo - 40-60g high GI carbs, 40g protein

Do you mix the protein in water or milk? Kashi bars are low GI. They're good an hour before, but right before your workout you need high GI carbs.......like WMS, maltodextrin/dextrose. Something like that. If you read over the sticky a little more closely, then I think you'll answer your own questions.

I mix the protein with water. I've just been taking the mono with water I heard it's ok that way but, like you said, better with a glucose carrier. Would grape juice work?

Creatine monohydrate with water isn't okay. Grape juice will work fine. Just make sure you don't mix it up more than a few minutes before you get ready to drink it.

^^ people ask about grape juice all the time. I dont see why, just get some dextrose its like 3 bucks for 5lbs. Then throw your whey, creatine, and dextrose in your post workout shake and your done.

If you gotta drink grape juice every time you take creatine its going to cost you a lot more then 3 bucks.

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