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If I understand the articles and videos correctly, and what I read so far in carbnite,is this the best muscle building post workout shake, after early morning weight training?2 x cups of coffee (not hot, but is warm ok for the ingredients?)5g Creatin Monohydrat5g Leucine5g BCAA's30g Protein80g Maltodextrin* 300 ml normal milk*Kiefer mentions 2 large spotted Bananas here: http://www.youtube.com/watch?v=PRQ3DJBNvbUThose would amount to roughly 80g.Bonus Questions:1)Is there a risk of diminishing the effects of the above by blending in?- 15ml of fish oil- vitamin C powder to taste - zeolite for detox- stevia extract - some greens like these: http://www.ultimatenutrition.com/catalog/general_nutrition/vegetable_greens.htmlhttp://distributors.ultimatenutrition.com/pdf/320_VegGrn_snf.pdf2)I currently have some Gold Standard 100% Whey, is this fine for BCAAs and Leucine?http://www.youtube.com/watch?v=YJcTFsS38Mc3)What if I throw this in after HIIT, while being on Carbnite, and not doing weights at all?4)Can I mix this shake hours before consumption without diminishing its effects?
Are you asking if this is optimal ON your carb nite?
no, in general on carbnite, but not on THE carbnite evening.
If you're doing CN, stick with 25g whey, 5g leucine and 5g creatine.
Hmm, what about the video I posted with Kiefer explaining to add bananas?
If you're doing CN, stick with 25g whey, 5g leucine and 5g creatine.
Hmm, what about the video I posted with Kiefer explaining to add bananas?
Kiefer said two bananas; two bananas does not mean 80g of maltodextrin. On occasion, some individuals use about 30g of PWO carbs on CN but that about it. I would recommend starting with one banana for a couple weeks and then perhaps adding a second banana if absolutely necessary.
Kiefer said two bananas; two bananas does not mean 80g of maltodextrin. 2 large bananas sum up to ca. 80g. As far as I understand, every gram of carbohydrate requires the same amount of insulin in order to be processed, no matter what the source. Only they spikedifferent. The spike is, what's obviously required. So this really is a question to Kiefer. Since I don't plan mynutrition around guesses.
the video seems focused on people that are approaching contest prep and also advises that there is very little research done. Are you trying to cut weight or maintain it?
I'm curious about the PWO Carbnite shake as well. If you're adding a little carbs in (one large spotted banana or 15-20g dextrose), does that only apply for fasted morning training or can it be used with any workout time? If anyone wants to chime in on Pre-workout as well, that would help, but i'm going to make a separate post as I don't want to jack this thread.
I don't get why people stress over having carbs pwo while doing CN. If the goal is fat loss stick to the CN guidelines. You are still getting the insulin response from the whey and leucine. Depending on bodyweight have 25-100 grams of protein with creatine and leucine.
This topic is confusing me as well. I read a lot about no more than 10g of whey( half scoop for my brand ON) or the insulin spike may decrease fat loss. Then I hear take leucine because it causes a spike which is what you want post work on cns or cbl, here we are talking about eating bananas post workout. I'm just trying to figure out if my 2 scoops of optimum whey ( 48 grams protein) with coffee and coconut oil post workout is hurting my fat loss. I've read the coffee and the fats slow the spike so I'm hoping im safe. I didn't read anything about it in the book, had I not discovered this site I'd be having at least 2 shakes a day
Keep use of whey to a minimum except for PWO.Whey will cause an insulin spike so there is no point in causing one needlessly during the day, however causing an insulin spike PWO isn't done needlessly, it's to prevent muscle protein break down after training and get you recovering. The spike will fall off in around an hour providing you don't include carbs.Leucine will increase the spike and trigger mTOR which will help keep muscle mass and turn on signals for muscle anabolism, which even if we don't gain muscle while shedding BF, we want to keep as much muscle as humanly possible.
This topic is confusing me as well. I read a lot about no more than 10g of whey( half scoop for my brand ON) or the insulin spike may decrease fat loss. Then I hear take leucine because it causes a spike which is what you want post work on cns or cbl, here we are talking about eating bananas post workout. I'm just trying to figure out if my 2 scoops of optimum whey ( 48 grams protein) with coffee and coconut oil post workout is hurting my fat loss. I've read the coffee and the fats slow the spike so I'm hoping im safe. I didn't read anything about it in the book, had I not discovered this site I'd be having at least 2 shakes a day
I was taking mct oil pwo until a few weeks ago and recently cut it out and I have had better fat loss since taking out. Take it out for a few weeks and see if you notice a difference.
This topic is confusing me as well. I read a lot about no more than 10g of whey( half scoop for my brand ON) or the insulin spike may decrease fat loss. Then I hear take leucine because it causes a spike which is what you want post work on cns or cbl, here we are talking about eating bananas post workout. I'm just trying to figure out if my 2 scoops of optimum whey ( 48 grams protein) with coffee and coconut oil post workout is hurting my fat loss. I've read the coffee and the fats slow the spike so I'm hoping im safe. I didn't read anything about it in the book, had I not discovered this site I'd be having at least 2 shakes a day
I was taking mct oil pwo until a few weeks ago and recently cut it out and I have had better fat loss since taking out. Take it out for a few weeks and see if you notice a difference.
Interesting, I will def give that a try thanks
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