Just wanted to get people's opinions on these and find out what people drink pre training, during training and post training. From what I understand I should drink a protein shake in the morning, one about an hour before training, then an energy drink and water during training, followed by a recovery drink after training and obviously plenty of water. at the moment, bearing in mind I'm on a tight budget I just drink a pint of milk after my morning run, plenty of water throughout the day and during training and low fat chocolate milk after training and again plenty of water. There's so many conflicting reports of what you should and shouldn't drink out there that it's hard to know if your doing the right thing but I'm always tweaking my diet and trying new things. Just wondered what other people drunk and when????

early am protein shake.

gator aid prior and after wkout

protein drink within 40 minutes of completion of exercise

Get some N.O. Explode pre trainer awesome gear, don't really go for flashy protein shakes often the only difference is the flavour

2ko has huge range of products used loads on Europe email Betty@gymalkmaar.nl for details they have huge range of products x

Sawatdee Khrup!
I am not a nutritional it's but did qualify at diploma in nutrition and have been supplementing my diet for 38 years so I hope I can add to this:
First we are all different (height, frame, weight etc) in addition our aims may be different, losing weight, gaining weight, lean muscle, stamina etc, so bear this in mind when taking protein and energy drinks, they are still food and therefore calories.
For me, what works ideally is keeping my carbohydrate meals in small portions several times through the day and a protein meal (no carbs) at night. I also keep my protein- carb ratio at about 80/20 (protein being the highest).
This diet allows regular glycogen (blood sugar) in my blood stream and keeps me energised throughout my training. Regarding protein and energy drinks; I supplement 1 x protein drink with breakfast I then take Relflex nutrition 'The Edge' which is a blend of protein, simple & complex carbs and electrolytes (an all in one if you like) I take this pre, during and after my workout. It is important to take carbs and protein within 45 mins of your training to ensure correct anabolism (growth and repair) and to avoid catabolism. I take 1x protein drink prior to bed to assist in recovery and repair.
As I said we are all different and nothing replaces quality food
Hope that helps airtime
SHAUN

I drink a can of full fat coke right after training! Better than any recovery drink, all the sugar you body needs right after a workout!

Hawkman, cuurent research suggest a protein shake within 10 mins of finishing training to get full benefit of shake.

Your body can only utilise 28% of Protein after that it gets urinated out

Andy, a lot depends on what type of training you are doing and what you are trying to achieve. Protein shakes are very useful if you are unable to get enough protein within your diet. If you are training for hypertrophy (muscle growth), then they are a good source of complete proteins without the added carbs and fats that you may get from other protein rich foods. You would need around 1.8g/per kg body weight (though some research would recommend more) during this phase of training. If you are not training for growth, then you still need protein in order to preserve muscle mass and aid repair but not quite as much, 1.2-1.4g per day per kg of body weight is a reasonable guide (again, different sources suggest slightly different quantities). If you are training for performance you may wish to consider isotonic drinks during training, especially if your sessions last more that an hour, as these will top up your glycogen stores allowing you to continue training more effectively. If training for less than an hour water should suffice. Post training consider a recovery shake. These normally have a carb:protein ratio of around 4:1 and are relatively high on the glycemic index and are therefore quickly absorbed, regenerating your glycogen stores and delivering enough protein to repair and preserve after a heavy session, aiding recovery and allowing you to get back in the gym for another effective session sooner. Post training is the only time you should consider using them though, as outside of this you are better off consuming low glycemic index carbs for a steady absorption rate/blood sugar level. Generally, avoid too many energy drinks containing caffine and any supplement that promises miracle results - they never work! Experiment a little and see what works for you, good luck!

That's a good help, I think im pretty much on the right track then anyway as my diet is very carefully planned and I'm pretty disciplined with what eat. So thanks for all your help

ok Nigel Ash. i will get mine down me quicker then. Something about having a quick swig of sweetened apple or grape juice, straight after your workout and just before your protein drink as well,

eating is always better than supplements. better to eat right away after exercise than the shakes I think that there a bit of a rip off to be honest. kids spend fortunes in GNC on muscle tech products when just eating more of the right food would be better.


I sometimes took mass gainers if I was going out after gym or to work or something where it would be hard to eat after.

rather than start a new thread i hope its ok to add to this one.
does anybody use creatine or used it in the past and was it affective?

I'll research those interesting comments hawkman and see if I can shed a bit of light on it for you/us. I've not heard it before but that doesn't mean it's not correct. I'd be interested to see what causes the benefits though.

Rich that's an awful lot of protein you have suggested. The body won't utilise it and will just go out as waste product (Urine). Thus wasting money on the protein shake itself.

Good debate though chaps. I'll see if I can find some journals and post em up

I use creatine, good stuff imo not for every1
Some people over use it, not good, same with most tho

Creating now there's a subject...Does anybody actually know why they use it?

Try this to the tee for 3 days in a row and see how good you feel.

Breakfast: Oatmeal mixed with honey and nuts. Glass of water.

Snack: 1 Apple. Glass of water.

Lunch: Rye bread with avacado, tomatoes, water cress and 2 boiled eggs. 1 glass of orange juice. Glass of water.

Snack: 1 Kiwi. Glass of water.

Pre training: 1 Big glass of water an hour before training. 30 minutes before training, N.O.Explode, Jack 3D, Isotori H+ Blocker.

During workout: Stay hidrated through the whole session drinking a decent amount of water.

After workout:1 I protein shake within 10 minutes of finishing your workout. Followed by 1 big glass of water and some red and green grapes.

Dinner: Chicken breast grilled, water cress with a mix of vegetables and brown rice mixed with pine nuts. 1 Big glass of weater.

Desert: I low fat youghurt with a spoon of honey in it.

Before you sleep: 1 tub of low fat cottage cheese. 1 Big glass of water.

Lots of great comments in this one already. Everybody has different needs,and different goals. Best to experiment to see what is and isnt working so remember to keep a log. Your log should be strength gains,weight gain or loss, food and portions and supplements with the times they were being used.
Sleep is a huge factor in recover so a really great supplement to get is called ZMA. It is exactly that Zinc and magnesium. I had some crazy dreams while on this stuff though. Im not sure if it was because I was able to fall into such dep sleeps or what.
Goodluck with your training.

Fighters Emporium
http://www.facebook.com/pages/Fighters-Emporium/306547131496?

creatins i have tried in various forms and i used a liquid creatine a few years ago, under the tongue mix, and cant remmeber ever being so strong.

H2O Water is probably the best drink, but we're used to sugar in our processed foods so we need an electrolyte drink.

I was always told that Red BUll first got it's start in the Thai stadiums for fighters if anyone has any info on this one please let me know, thanx.

@ JoeToe

The Thais have been drinking energy drinks forever, and not just the fighters.

Krating Deang (Red Bull), Lipovitan, M-100, M-150, are all the same kind of thing and were available in Thailand long before I ever heard of Red Bull in the west.

My father-in-law's tipple in the evenings after work was always Thai whiskey with Lipo. Now everybody's using Red Bull as a mixer.

I don't use any supplements myself, I like eating real food too much and don't want to waste my calorie intake (or money) on them.

I happen to have recently written a short article on protein and carbohydrate intake for sports performance.

If you'd like to read it
please click here

Don,

The gym looks to be of exceptional standard. The standard that should be the norm in UK now! What size is the unit?

I'll do some research on your article.

Cheers Nigel-Ash, I co-own Unit 1 with Don. Gym is 2700sq ft, we need more space ideally but do the best we can and constantly invest. Just had a bit of a re-vamp, we'll post some pics soon!

i have been reading up on non-fat chocolate milk (skimmed milk) after a friend told me it was one of the best things to drink post-workout! there is something to it, it would seem! marvelous!

Thanks Nigel, much appreciated. Rich Gent and I are working hard to create a high quality combat sports and strength and conditioning facility. It's about 2500 sq feet with every inch used to the max. It's constantly evolving as we can afford to realise our true vision. Hard work, but we're getting there.

Agree with Marianne. Chocolate milk used by Irish Olympic Boxing team also UK olympic athletes. marvel skim milk powder mix with nesquik . no need for expensive energy drinks and protein alone wont do it. need a 4/1 ratio of carbs to protein.

I hope it achieves it's full potential for u. New blood is what's needed in MT. To many people are blinded by the click!

i ve heard about that as well marianne, 1 of my mates is big into his sports science and he says those 'for goodness shakes' and 'mars refuel' are real good after training.

can think of nothing nicer to drink after a training session :) but i bet it doesnt include frijj chocolate brownie milkshake/yazoo chocolate milk/meji chocolate milk :(

Hi
I believe that, budget or not, we should and can all get the right nutrients from food. Nothing processed! We have it all in nature. We only need to understand the principles of good eating for sport performance, bearing in mind that our sports are very peculiar respect others and the sort of conditioning required makes it different from all the others.

I just finished the 2nd part of an article re: Nutrition for FIghters (EAT TO FIGHT), for my monthly column on MUSCLE&FITNESS (Fighting Talk).
It is now on sale the part 1 of this nutrition article (now in UK, later every where else).

I have also written few articles on my own website , re eating... and I would invite you all to go and check them out!
http://ultimateconditioningcoach.com

Enjoy and leave feedback