Facebook Fans Answer: What Do You Take Pre/Post Workout?
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The Question //
What do you take pre- and post-workout?
The answers varied greatly, representative of the individuality of the industry. We all have different bodies and we supplement our diets in different ways. Our Facebook friends (1,100 comments) offered more than 80 different supplement options pre and post workout.
No big surprise that whey protein was mentioned most (270 times). Creatine (188 references), Jack3d (pre; 145 references) and BCAAs (for post; 128 references) were the only other supplements noted more than 100 times.
Weightlifters look for a boost pre-workout and healthy recovery after they decimate their muscles in the gym. Some will go for a packaged supplement and others go right to source for Beta-alanine or citrulline, etc.
Check out our page on Facebook.com for more community question sessions. As always, the community is here to help you reach your health, fitness and appearance goals through information, motivation and supplementation.
What supplements do you take Pre and Post your workouts?
1,100-plus responses, nearly 80 different products mentioned.
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I workout first thing in the morning. Pre-workout eat 1/2 banana and1/3 of a chocolate chip Cliff bar (about 24 carbs), then drink a protein shake (34grams lean protein blend) in 4-6 oz of water, then drink a BCAA/NO supplement in 10oz of water on my way to the gym. Workout for about an hour, then drink another BCAA/NO drink and 34gram protein shake immediately after the gym. Get ready for work then eat breakfast (within the hour after my workout) 1/2 cup Oatmeal w/ fruit and a 1/2 serving of greek yogurt, or a couple eggs w/ left over chicken/beef and veggies. From 5:20 to 8am, I consume ~750 - 800 of my days calories, 50-70gm carbs, 85-95gm protein.
I hit my cardio first thing in the morning followed by a few rounds of intervals (wall balls,swings, etc). I usually only have a 50 gram Dymatize ISO100 protein shake. I like the no carbs prior to cardio, it helps burn out your energy stores. Immediately after I have 25 grams of ISO100 and 35grams of vitargo genr8 S2 (carbs) with BCAA and glutamine. For afternoon pretty much the same just add some ConCret (creatine) and BCAAs pre, and an extra 25 grams of ISO100 post. Afternoon is lifting an isolated body part.
for me, its a decent breakfast of three eggs, with toast and PB.... and a nice size cup of coffee... 30 minutes later I workout for an hour to 1.5 hours... then I consume an 8 oz 1 scoop whey protein shake.
depends on the season.. if i am going for a gain.. i will take a pre workout of some nature and some combat protein. if i'm cutting.. a simple combat protein and ephedran caffiene pill.. more than enough energy at the gym with that.. and as always some creatine HCL baby! also really love my glutamine and BCAAS..
For me I used to use Body Fortress Whey Isolate however I do not like the Taurine in it. My medicine I take doesn't approve of caffeine so sometimes I find myself staying up all night.
I now take Syntha-6 a bit before workout as it has a bit of carbs. I usually workout after work, 4pm to 5pm for an hr or two.
If you want a good post workout without a bunch of extra crap that may or may not do very little for you I can give you suggestions based on my own studies and experience. You need about 20-30g whey and 5-10g casein post. Usually these will already include BCAA's and glutamine, but an extra 2-3g of leucine helps with protein synthesis. You also want 60-80g complex carbs (I use dextrose), so you have about a 3:1 or 4:1 carb to protein ratio. This will about keep you covered. I use another shake 3-4 hours after for a second window many people seem to not know about due to lack of personal inquiry and learning. I also eat a high carb meal post workout as well and avoid carbs after that and focus on protein and fats. This works well for me and is backed by many biology, physiology, nutrition, and health courses I have taken. A good book I suggest you read is called "Nutrient Timing" by John Ivy Ph.D. It is very informative and very correct.