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verbatimreturned 05-03-2005 01:21 AM

pre and post workout shakes
i know how many/ a few of u promote pre and post workout shakes. my question is how long before a workout should u take them when they say pre do they mean 2 minutes before u enter the gym or 30 minutes to the things in them can digest. and also with a post workout shake how long after a workout should u have one? im currently taking 5 grams of creatine before a workout and then 5 grams after with a scoop of protien in milk

Darkhorse 05-03-2005 07:16 AM

Few things. Preworkout I usually take 15-20 minutes before so that it's at least settled in my stomach so I won't get cramps. I use 2 scoops of whey and 50 grams of maltodextrin in water so it digests quicker. Postworkout you generally want to drink as fast as possible. I've read in alot of places that you only have a 30 minute window where it gets utilized the best. You also need to think about taking your creatine with something other than a scoop of protein in milk. Creatine needs either a sugar such as dextrose or/and carbohydrates such as maltodextrin. If you mix it in with one or both of these you'll notice the creatine actually work.

verbatimreturned 05-03-2005 07:22 AM

how many grams of dextrose would u recommend? if im talking 5 grams with it?

Darkhorse 05-03-2005 07:31 AM

I'm not sure. I use 3 spoonfulls of dextrose and 40 grams of carbs and it works great for me. You can also just use a big glass of grape juice instead.

Dr X 05-03-2005 07:59 AM

I am currently cutting so I take 1 scoop of protein, 1 tbl spoon of flax and 5mg of creatine in my pre shake about 20 min before my workout. I have 2 scoops of whey, 5mg of creatine and 25gm maltodextrose and 25gmof dextrose in my post shake which I drink immediantly upon completion. 0311 is right you need to drink it within 30min but personally within 5 is better. I increase those numbers when bulking.

steryles 05-10-2005 09:06 AM

What is maltodextrose? Another thing, i know what flaxseed oil is (i think thats what you mean about flax) but whats it do for you?

Darkhorse 05-10-2005 09:47 AM


Originally Posted by steryles
What is maltodextrose? Another thing, i know what flaxseed oil is (i think thats what you mean about flax) but whats it do for you?


verbatimreturned 05-11-2005 01:41 AM

need the carbs to help the creatine transport around the body and things

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