Intra Workout Nutrition
April 10th, 2019
So I get a lot of questions about what it is that I carry in that huge pink bottle I carry in the gym. I always crack a joke and refer to it as my "secret sauce" *space jam reference*
Over the years I've added and dropped a few ingredients, I've substituted some for others, and I've tried all different kinds of combinations. I'll list my current ingredients and why I use each one. Keep in mind I don't always use an intra workout shake. Smaller body parts like arms don't really require me to have one since I'm in and out of the gym and eating immediately post workout.
12 ounces water-for obvious reasons but I feel like a lot of people over look this one. Not only am I trying to stay hydrated during training, but I'm also trying to HYPER-hydrate. Your muscles are in such high demand for water and oxygen during training, so its important we give our body what it needs. Better hydration=better pumps, and who doesn't want that?! Another reason I use so much water during my training is to help dilute the ingredients in my shake. The lower the molecular weight, the easier we can digest and uptake these nutrients. This is in addition to any other liquids in the shake.
16 ounces grape juice- I've recently been using grape juice, but in the past I've used a combination of pomegranate and beet juice. That's a different story for a different day, let's just stick with the grape juice for now.
Why I chose grape juice? Well its a simple sugar which digests very well for me, its high in antioxidants, and its fairly carb dense. 8 ounces is roughly 40 grams of carbs.
I am a huge fan of carb powders such as Vitargo, waxy maize, or HBCD, I just use the juices as a preference. Best suggestion is try a few, see how they sit with your body and go from there. Always remember to dilute the powders as much as you can!
5-6 ounces pedialyte- I've also subsituted this for different electrolyte powders but pedialyte seems to always be my favorite. I always use the unflavored since I'll be adding it to an already flavored drink. We lose electrolytes in our sweat so I'm constantly trying to replenish them. Not only do I have them in my intra workout shake, but I also drink them with meal 1, and my pre workout meal. Having balanced electrolytes is crucial for muscular contractions, proper digestion, and hydration!
25-30 grams PeptoPro- PeptoPro is a predigested form of protein to be utilized during training. During training we are creating muscle breakdown and damage, pepto pro and essential amino acids can immediately start the repair process as the breakdown is happening. This helps keep us anabolic during training, and helps with the speed of recovery as well. Ideally I like to mix 30 grams of pepto pro with 15-20 grams of EAA's but lately I've just been doing the pepto pro. No specific reason. Combining the two during training ensures that we are getting complete forms of amino acids in their most broken down, bioavailable form. Not everyone needs 20 grams of EAAs plus pepto pro, but you get the idea.
5-7 grams creatine monohydrate w/ glycerol- DUHHHH. Everyone loves creatine! It's the most studied supplement on the market and its dirt cheap. Creatine can help add volume to the cells, which if we have proper hydration, and proper electrolytes, and a few other things, we have a recipe for a killer pump! The added glycerol is a great thing to pair with creatine as it also helps add volume to the cell and helps with hydration! Another super cheap supplement its a no brainer to have this one in your tool belt, I dose this the same I do with my creatine, 5-7 grams. Nothing special about the 7 grams, that's just if I use a little more than a scoop lol.
1 gram arginine/1 gram norvaline/5 grams citrulline- These I add in as vasodilators or pump products. All of these things increase nitric oxide in the body. You can add a few more ingredients if you'd like, but these are my main ones. Few things to keep in mind, nitric oxide precousors can make your body produce more of whatever chronic sickness you have. For me, when I take a lot of these products, I notice I get cold sores more often. This is a virus that's already present in my body so with the use of these products, I'm increasing the number of bacteria produced. Just a heads up.
5-6 cranks pink himalayan salt- This salt is crucial for getting all the proper minerals in the body! Having balanced minerals, just like electrolytes just makes for a better functioning body. Having this in my intra and pre-workout drinks gives me wicked pumps.
Let me know what kind of things you guys use during your workout! Also remember, quality of your ingredients matters!
As always thanks for reading!
-Justin
Over the years I've added and dropped a few ingredients, I've substituted some for others, and I've tried all different kinds of combinations. I'll list my current ingredients and why I use each one. Keep in mind I don't always use an intra workout shake. Smaller body parts like arms don't really require me to have one since I'm in and out of the gym and eating immediately post workout.
12 ounces water-for obvious reasons but I feel like a lot of people over look this one. Not only am I trying to stay hydrated during training, but I'm also trying to HYPER-hydrate. Your muscles are in such high demand for water and oxygen during training, so its important we give our body what it needs. Better hydration=better pumps, and who doesn't want that?! Another reason I use so much water during my training is to help dilute the ingredients in my shake. The lower the molecular weight, the easier we can digest and uptake these nutrients. This is in addition to any other liquids in the shake.
16 ounces grape juice- I've recently been using grape juice, but in the past I've used a combination of pomegranate and beet juice. That's a different story for a different day, let's just stick with the grape juice for now.
Why I chose grape juice? Well its a simple sugar which digests very well for me, its high in antioxidants, and its fairly carb dense. 8 ounces is roughly 40 grams of carbs.
I am a huge fan of carb powders such as Vitargo, waxy maize, or HBCD, I just use the juices as a preference. Best suggestion is try a few, see how they sit with your body and go from there. Always remember to dilute the powders as much as you can!
5-6 ounces pedialyte- I've also subsituted this for different electrolyte powders but pedialyte seems to always be my favorite. I always use the unflavored since I'll be adding it to an already flavored drink. We lose electrolytes in our sweat so I'm constantly trying to replenish them. Not only do I have them in my intra workout shake, but I also drink them with meal 1, and my pre workout meal. Having balanced electrolytes is crucial for muscular contractions, proper digestion, and hydration!
25-30 grams PeptoPro- PeptoPro is a predigested form of protein to be utilized during training. During training we are creating muscle breakdown and damage, pepto pro and essential amino acids can immediately start the repair process as the breakdown is happening. This helps keep us anabolic during training, and helps with the speed of recovery as well. Ideally I like to mix 30 grams of pepto pro with 15-20 grams of EAA's but lately I've just been doing the pepto pro. No specific reason. Combining the two during training ensures that we are getting complete forms of amino acids in their most broken down, bioavailable form. Not everyone needs 20 grams of EAAs plus pepto pro, but you get the idea.
5-7 grams creatine monohydrate w/ glycerol- DUHHHH. Everyone loves creatine! It's the most studied supplement on the market and its dirt cheap. Creatine can help add volume to the cells, which if we have proper hydration, and proper electrolytes, and a few other things, we have a recipe for a killer pump! The added glycerol is a great thing to pair with creatine as it also helps add volume to the cell and helps with hydration! Another super cheap supplement its a no brainer to have this one in your tool belt, I dose this the same I do with my creatine, 5-7 grams. Nothing special about the 7 grams, that's just if I use a little more than a scoop lol.
1 gram arginine/1 gram norvaline/5 grams citrulline- These I add in as vasodilators or pump products. All of these things increase nitric oxide in the body. You can add a few more ingredients if you'd like, but these are my main ones. Few things to keep in mind, nitric oxide precousors can make your body produce more of whatever chronic sickness you have. For me, when I take a lot of these products, I notice I get cold sores more often. This is a virus that's already present in my body so with the use of these products, I'm increasing the number of bacteria produced. Just a heads up.
5-6 cranks pink himalayan salt- This salt is crucial for getting all the proper minerals in the body! Having balanced minerals, just like electrolytes just makes for a better functioning body. Having this in my intra and pre-workout drinks gives me wicked pumps.
Let me know what kind of things you guys use during your workout! Also remember, quality of your ingredients matters!
As always thanks for reading!
-Justin
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