Custom Post Workout Feedback

Hey Guys,

I am trying my hand at formulating my own custom post workout shake. Here are the ratios that I have in mind, taking into account that a serving size would be around 50-60 grams. Quite keen on any feedback. My main source of information would be articles by Jim Stoppani and Llywellens book on sports supplements.

Carbohydrates - Vitargo® - (10%)
Carbohydrates - Waxy Maize Starch - (10%)
Carbohydrates - Dextrose - (40%)
Amino Acids - Creatine Monohydrate - (3%)
Amino Acids - L-Glutamine - (5%)
Amino Acids - Beta Alanine - (5%)
Amino Acids - L-Leucine - (4%)
Amino Acids - L-Citrulline - (4%)
Amino Acids - Kre-Alkalyn - (3%)
Amino Acids - L-Isoleucine - (3%)
Amino Acids - L-Valine - (3%)
Amino Acids - Taurine - (3%)
Other - Spirullina - (7%)

It works out to R170 for a months supply of this formula, so choosing ingredients based on price isn't that important to me because it's so cheap. Oh yes, this naturally excludes post workout protein, which is going to be a separate formula.

A lot of the studies that I have read has put me on the fence with some of the ingredients and I'm afraid that it might lead to pixie dusting.

333 wrote: Hey Guys,

I am trying my hand at formulating my own custom post workout shake. Here are the ratios that I have in mind, taking into account that a serving size would be around 50-60 grams. Quite keen on any feedback. My main source of information would be articles by Jim Stoppani and Llywellens book on sports supplements.

Carbohydrates - Vitargo® - (10%)
Carbohydrates - Waxy Maize Starch - (10%)
Carbohydrates - Dextrose - (40%)
Amino Acids - Creatine Monohydrate - (3%)
Amino Acids - L-Glutamine - (5%)
Amino Acids - Beta Alanine - (5%)
Amino Acids - L-Leucine - (4%)
Amino Acids - L-Citrulline - (4%)
Amino Acids - Kre-Alkalyn - (3%)
Amino Acids - L-Isoleucine - (3%)
Amino Acids - L-Valine - (3%)
Amino Acids - Taurine - (3%)
Other - Spirullina - (7%)

1. Ditch the expensive carbs unless you get upset stomach from dextrose/ isotonic drinks.
2. Beta alanine and Tuarine will compete for the same transporter, rather take beta-alanine with creatine and bicarb of soda as a pre-workout.
3. You're probably getting enough dietary glutamine in already just 'cause your into BBing (meat and eggs). Unless you have are fighting a cold, preparing your immune system for something or have intestinal problems, you probably don't need supplemented glutamine.
4. Unless you specifically need a certain ratio, you can replace L-Isoleucine, L-Leucine, L-Valine with regular BCAAs.

But that's just my opinion

Thanks for the feedback Furk, you definitly taught me a thing or two. I had no idea about Beta alanine and Taurine! Here is some more info for others reading this:

"Taurine and beta-alanine have their metabolism intimately linked, as they (as well as the neurotransmitter GABA) share similar structures and the former two are both beta amino acids. They both share the same transporter, the taurine transporter SLC6a6; competition may occur at this transporter and in experimental conditions beta-alanine can incude a transient taurine deficiency.[122] These deficiency states have questionable relevance to in vivo models, and have not yet been established as being a concern (most studies using beta-alanine under 6.4g daily fail to note any side-effects associated with taurine deficiency)."

Big pleasure mate! It just really grinds my gears when people spend money on supplements they don't need. IMO best idea for post-workout is straight BCAAs + lacking nutrients/aminos. Proper protein and carbs can wait for a plate of real food - within a reasonable time frame of course.

No carbs immediately post-workout?

Priority #1: ASAP high quality protein source (BCAA > Whey > good food > shit food)
Priority #2: Proper protein and carbs. (Good food > good shake > shit food)

If you're PWO is protein and cabrs, waiting 30min before a meal is a good idea. If you took straight BCAAs, get your food within 30min.

Jap cool. Investigating post workout carbs at the moment and wanted your thoughts.

I use vitargo BCAA intra then glutamine post. seems to be doing the trick.