[Monger]

Originally Posted by spirez

But which ratios to change?

30% protein
60% carbs
4% creatine
3% BCAA
3% Beta Alanine?

I don't think you can use 3% and 4% values. You need to go in 5% increments. I personally wouldn't put BA or creatine in the mix because if you change your training protocol or the serving size of your shake it will dictate your creatine and BA consumption. I would just buy them separately and take ~5g of each PWO. You’ll want to take those on your off days as well which is another reason not to put them in your mix.

In your case, I'd save the cash and go with the cheapest whey isolate.

[Brand Nizzel]

I've missed u mad mick

[Brand Nizzel]

Noob question: Does Creatine have to be taken on an empty / is it strongly recomended for absorbtion?

[Ian Coe]

Originally Posted by spirez

The benefits seem numerous:

Summary of Effects

In summary, the following effects are noted due to Beta Alanine supplementation:

* faster muscle contraction
* resistance to anaerobic fatigue
* increased stimulus for strength/muscle recovery
* enhanced neural protection and recovery

taken from this article

Although he does mention that combining creatine and BA has a synergistic effect so maybe it should stay and some of the other ratios are changed around instead.

It does say anaerobic fatigue not anaerobic power.

Creatine does one, beta alanine does the other

[Brand Nizzel]

Someone asnswer my noob question

[Cap'n]

Originally Posted by Brand Nizzel

Someone asnswer my noob question

Carb load it

[Vedic]

Originally Posted by Brand Nizzel

Noob question: Does Creatine have to be taken on an empty / is it strongly recomended for absorbtion?

And yet you want to use pro hormones?

[MikeMartial]

Originally Posted by Brand Nizzel

Noob question: Does Creatine have to be taken on an empty / is it strongly recomended for absorbtion?

Originally Posted by Brand Nizzel

Someone asnswer my noob question

From the FAQ:

"Post smart, and post maturely. Do your homework, because believe you me, you're not getting spoonfed the answers to basic and inane questions here. Come prepared willing to learn and when an answer escapes you, do your best to find it on your own through research available at your fingertips."


You damn well know better, BN, and you're no noob. Don't be so godamn lazy.

[cheath]

Holy shit, I don't believe I just went through 24 pages of this!

OK, so in my new quest to start taking better care of my body than just trying to eat healthy, I've came to the conclusion that training good hard BJJ 4x per week calls for something after class besides water. Madmick's post #153 says a formula like this is beneficial after BJJ anyways.

So I'm planning to follow the original formula of Madmick's "True Protein Custom Biotest Surge Mimicker":
30%: Hydrolyzed Whey Protein, High Grade
30%: Dextrose (aka d-glucose; a short-chain insulin-spiking carbohydrate)
30%: Maltodextrin (the glucose polymer; a medium-chain insulin-spiking carbohydrate)
5%: Creatine Monohydrate
5%: Branched Chain Amino Acids
Premium flavor at $.75p/lb: TBD...leaning towards Kiwi-Strawberry
Recommended Sweeteners: [1] Stevia
Updated price: $6.88p/lb

I have a couple questions though.

1) I think about omitting the creatine (for reasons I can provide if anybody cares). What are your opinions on its niche in the mixture? If I opted to omit it, what would some suggestions be to replace it with?

2) How much do I take and how long will a pound of this stuff last me? From reading these 24 pages, I'm assuming that at 185lbs I should take about 3 scoops post work out. The label says 1 serving = 30gms, 15 servings p/lb. My math has 1lb providing 5 servings, which breaks down to about $1.37p/serving (a little more than a bottle of Gatorade...whoopey).

3) How much water would I mix this with? I'm thinking 8-12oz.

4) I'm assuming that the time to take this is right after BJJ class is over. If I mix it at home, then take it 2hrs later is that alright, or should I just mix it up right after class and deal with people asking what I'm doing?

5) If I chug this after class, I won't barf it back up will I?

Thanks in advance!

[Team Dragonfire]

Originally Posted by cheath

Holy shit, I don't believe I just went through 24 pages of this!

OK, so in my new quest to start taking better care of my body than just trying to eat healthy, I've came to the conclusion that training good hard BJJ 4x per week calls for something after class besides water. Madmick's post #153 says a formula like this is beneficial after BJJ anyways.

So I'm planning to follow the original formula of Madmick's "True Protein Custom Biotest Surge Mimicker":
30%: Hydrolyzed Whey Protein, High Grade
30%: Dextrose (aka d-glucose; a short-chain insulin-spiking carbohydrate)
30%: Maltodextrin (the glucose polymer; a medium-chain insulin-spiking carbohydrate)
5%: Creatine Monohydrate
5%: Branched Chain Amino Acids
Premium flavor at $.75p/lb: TBD...leaning towards Kiwi-Strawberry
Recommended Sweeteners: [1] Stevia
Updated price: $6.88p/lb

I have a couple questions though.

1) I think about omitting the creatine (for reasons I can provide if anybody cares). What are your opinions on its niche in the mixture? If I opted to omit it, what would some suggestions be to replace it with?

i would say that creatine should be taken by 99% of the humans on the planet. i would also say that it's extremely important and every qualified sports nutritionist that i've ever read or heard of recommends its use.

2) How much do I take and how long will a pound of this stuff last me? From reading these 24 pages, I'm assuming that at 185lbs I should take about 3 scoops post work out. The label says 1 serving = 30gms, 15 servings p/lb. My math has 1lb providing 5 servings, which breaks down to about $1.37p/serving (a little more than a bottle of Gatorade...whoopey).

i would say that 1-2 scoops is plenty. just try taking one scoop at first and then try two scoops for a week or two. see which helps you more and if you even notice the difference. this will help your gains and recovery about a billion times more than gatorade alone. and without high fructose corn syrup.

3) How much water would I mix this with? I'm thinking 8-12oz.

enough so that it doesnt taste like crap

4) I'm assuming that the time to take this is right after BJJ class is over. If I mix it at home, then take it 2hrs later is that alright, or should I just mix it up right after class and deal with people asking what I'm doing?

if people ask what you're doing, then you're dealing with some serious noobs. i can attest that many of the bjj players and fighters at my gym take something after working out whether it be bcaas, a carb drink or a protein/carb drink. just drink it right after class for best results. if you HAVE to take it 2 hours later, you can.. but the point of the high GI carbs in the drink is to spike your insulin and get the protein there right away

5) If I chug this after class, I won't barf it back up will I?

just don't slam the entire thing 10 seconds after sparring 10x5min. rounds. i would also suggest exchanging the malto/dex for waxy maize. much easier on your stomach. the negative to taking in all that sugar is that you'll feel a crash and many people don'tc rash on wms as it doesn't spike insulin as dex/malt does.

Thanks in advance!

big fucking applause to you for doing your homework. that formula looks great! good job. answers are above in red