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is it ok on your carb nite to have a shake with carbs in it? or should you still just eat a normal fat protein meal … then stuff your face a little later with all the carbs and junk
If you train in the morning just have protein and leucine.If you train just before your carbs start have all the carbs you'd like in the shake.
This was a question I was going to raise to. what I've done is cut out my quickly digestible carbs in my post workout drink. what we usually do is I mix gatorade powder the G2 stuff (lower calorie) with Optimal Nutrition Banana Cream flavored protein. Since starting carb nite and since I'm in my Reorientation Phase I have cut out the G2 and just drank it with water. I have not tried putting any Coconut Oil in it because the last time i mixed that with a shake I forgot the Oil seperates in cold water and it was chunky as hell. It did not taste bad but I feel alot of oil was wasted and my cup was greasy. LOL.
Haha, yeah, coconut oil in cold liquid doesn't work very well.For your PWO shakes during your ULC times just do 1-2 scoops of protein with 5g leucine and 5g creatine.
Let me answer my own question ::)Leucine is the only dietary amino acid that has the capacity to stimulate muscle protein synthesis.[5] As a dietary supplement, leucine has been found to slow the degradation of muscle tissue by increasing the synthesis of muscle proteins in aged rats.[6] While once seen as an important part of the three branch chained amino acids in sports supplements, leucine has since earned more attention on its own as a catalyst for muscle growth and muscular insurance. Supplement companies once marketed the "ideal" 2:1:1 ratio of leucine, iso-leucine and valine; but with furthered evidence that leucine is the most important amino acid for muscle building, it has become much more popular as the primary ingredient in dietary supplements.[7]so I guess it won't hurt
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