[ludichris]

First off, I would like to take creatine on my off days. I will be replacing my daily creatine dose with this, would you recommend taking this entire substitution on my off days as well or only creatine??

Secondly, I am almost @ the bottom of my Optimum Nutrition 100% Whey - would you recommend permanently replacing it with hydrolyzed whey protein? Or using both... my ON 100% for everything other than PWO where I would use hydrolyzed whey??

[Madmick]

Originally Posted by ludichris

First off, I would like to take creatine on my off days. I will be replacing my daily creatine dose with this, would you recommend taking this entire substitution on my off days as well or only creatine??

Secondly, I am almost @ the bottom of my Optimum Nutrition 100% Whey - would you recommend permanently replacing it with hydrolyzed whey protein? Or using both... my ON 100% for everything other than PWO where I would use hydrolyzed whey??

You only need this PWO, so I'd take just creatine in off-days.

If you're almost out of ON, then just order it as I constructed it. For all other times, I recommend a Milk Protein Isolate or Casein Blend. My personal favs are Cytosport EvoPro, Met-RX Protein Plus, and ISS Micellar Matrix.

[Team Dragonfire]

Originally Posted by Madmick

You only need this PWO, so I'd take just creatine in off-days.

If you're almost out of ON, then just order it as I constructed it. For all other times, I recommend a Milk Protein Isolate or Casein Blend. My personal favs are Cytosport EvoPro, Met-RX Protein Plus, and ISS Micellar Matrix.

I was just wondering... is ther a way to mimick EvoPro or a casein blend on trueprotein or am i just better off buying the brand names?

[STWACOACH]

You could if you knew what the breakdown of it was. I built something similiar to muscle milk once, didn't taste as good But it was a great shake.

[Team Dragonfire]

i dont know enough about the materials inside of them... during my lunch break today, i'll research it and see what i can build...

[Halls]

I didn't read all the pages of this thread so feel free to correct me if this has already been stated. In taking a PWO drink you have to analyze your workouts and goals. PWO drinks for bodybuilders can be vastly different from what an endurance athlete (MMA, wrestler, etc.) takes. Because this is Sherdog.com and not Bodybuilding.com I'm assuming the majority of people here are interested in endurance nutrition.
Numerous studies have been done in pre and post workout nutrition, often which contradict each other every other month. You need a balanced ratio of protein to carbs within 30-60 minutes of completion of exercise. Then within 1 hour of this PWO you should eat a meal containing a high ratio of carbs. You should also be flooding you body with amino acids every 15-30 minutes of strenuous exercise. Hydrolyzed whey has been hyped up for the bodybuilder community to get protein assimilated into their body as quickly as possible. But for an endurance athlete a WPI protein is adequate enough for their needs.
A PWO drink is helpful but it is not the end all of sports nutrition. Studies have shown (written on T-nation.com) that a PWO isn't even necessary as long as you get enough protein,carbs, and fat within 24 hours of a workout.
My suggestion for an endurance athlete is to buy a nutrition book. Power Eating,Nutrition Timing or Advanced Sports Nutrition are very good texts. Most people will realize that they aren't getting close to the amount of calories they should take in. Also, to save time and a little money buy a container of Endurox R4. It's sponsored by many US olympic programs and it's 28 servings for $27.

[Madmick]

Originally Posted by Halls

I didn't read all the pages of this thread so feel free to correct me if this has already been stated. In taking a PWO drink you have to analyze your workouts and goals. PWO drinks for bodybuilders can be vastly different from what an endurance athlete (MMA, wrestler, etc.) takes. Because this is Sherdog.com and not Bodybuilding.com I'm assuming the majority of people here are interested in endurance nutrition.
Numerous studies have been done in pre and post workout nutrition, often which contradict each other every other month. You need a balanced ratio of protein to carbs within 30-60 minutes of completion of exercise. Then within 1 hour of this PWO you should eat a meal containing a high ratio of carbs. You should also be flooding you body with amino acids every 15-30 minutes of strenuous exercise. Hydrolyzed whey has been hyped up for the bodybuilder community to get protein assimilated into their body as quickly as possible. But for an endurance athlete a WPI protein is adequate enough for their needs.
A PWO drink is helpful but it is not the end all of sports nutrition. Studies have shown (written on T-nation.com) that a PWO isn't even necessary as long as you get enough protein,carbs, and fat within 24 hours of a workout.
My suggestion for an endurance athlete is to buy a nutrition book. Power Eating,Nutrition Timing or Advanced Sports Nutrition are very good texts. Most people will realize that they aren't getting close to the amount of calories they should take in. Also, to save time and a little money buy a container of Endurox R4. It's sponsored by many US olympic programs and it's 28 servings for $27.

MMA Athletes aren't endurance athletes.

[Monger]

Originally Posted by Team Dragonfire

i dont know enough about the materials inside of them... during my lunch break today, i'll research it and see what i can build...

I believe the casein to whey breakdown of Evopro is 60/40. I think someone on these boards emailed them and that was their response (fat_wilhelm maybe?). They also add 3g of Glutamine (mostly from glutamine peptides) per serving along with the 26g of protein. So, if my math is correct that would be about 54% casein, 36% whey, and 10% glutamine peptides (exact forms listed below in the ingredients).

Micellar Alpha and Beta Caseins and Caseinates, Whey Protein Isolate (rich in Alpha-Lactalbumin, Beta Lactoglobulin, Glycomacropeptides, Lactoferrin, Lactoperoxidase), Milk Protein Isolate, Glutamine Peptides, L-Glutamine, Purified Bovine Colostrum Extract, LTaurine, LEANLIPIDSTM Trans Fat Free Lipid complex (Canola Oil, Sunflower Oil, Enzyme Engineered Polyunsaturated Long-Chain Vegetable Oils, MCTs), Natural and Artificial Flavors, Maltodextrin, Cellulose Gum, Xanthan Gum, Carrageenan, Acesulfame Potassium, Sucralose.

[Team Dragonfire]

i noticed that a number of people have formulas listed with percentages from 1% to 5% and on the trueprotein website, I can't seem to get anything other than 5% incremements...


to answer my own question, Trueprotein's complete milk dairy protein seems to be the best protein to mimick muscle milk and evopro.

[Monger]

Originally Posted by Team Dragonfire

i noticed that a number of people have formulas listed with percentages from 1% to 5% and on the trueprotein website, I can't seem to get anything other than 5% incremements...

At the time when this thread was made you used to be able to use sub 5% increments at Trueprotein. They've since changed that to only 5% increments.