I've noticed a 200% difference in recovery when I started using an intraworkout drink.
35g Karboload, 15g BCAAs, 2L of water.
Originally I started with mixing it in a 1L water bottle...but then I learned about osmolarity (I think) and it's effects of gastric emptying and started using a bigger container with more water. That's when I noticed the biggest difference; soreness was greatly reduced despite an increase in training volume and I noticed my muscles stayed fuller after hammering them in the gym (they are usually really flat for a day or two after a workout).
I messaged with John M. about the amount of BCAAs recommended since most of his articles talk about casein hydroslate (i believe) and I am too poor for that right now lol. After speaking with him and getting his knowledge, I also found this article that he and Bill Willis wrote: http://www.t-nation.com/readArticle.do?id=4857153
As for the carbs, I started with adding 35g to the mixture because the article recommended 35-50g. I was skeptical at first with adding since I am meso/endo (leaning heavily towards endo) and theoretically my fat-loss should suffer since I am "less insulin sensitive". (I used to be 280lbs of lard)
In reality, even when I added the carbs, my fat-loss never lost a beat (maybe actually picked up a bit due to the increased training intensity/volume). I've actually been able to eat way more carbs this current cut than ever before. Been eating ALL of my carbs around my workout (only thing I have done differently compared to the past) and it seems to be working.
Just turned 20, currently 205 pounds, 5'11", obviously natty.
Calories – 2840kcal
Protein – 316g
Fat – 68g
Carbs – 241g
*300g refeed post workout on weak BP day, once a week*
Calories – 3091kcal
Protein – 264g
Fat – 52g
Carbs – 431g
Calories – 2609kcal
Protein – 315g
Fat – 77g
Carbs – 164g
Good advise here Matt. Thanks.
Every try any other products, like size on for example intra?
I would say Size On (regular) is 'almost' good, but the glucose has a higher osmolality and would pool blood in the gut more readily.
The "pre-contest" Size On I believe is carb - free and you could potentially Add something like GlycoFuse or Carbonx which is hi-weight /low osmo
Professional Body Mechanic
Does it help? Sure. I almost never get real sore any more and I seem to stay pretty full while my muscles recovered compared to when I didn't do the shake.
Not really TOO complicated if you have free time and read around. I actually learned about the osmolality in my nutrition course right after I started the shake.
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Matt what do you think would be a good amount of carbs for someone who is 140 lbs to drink intra-workout
- 4-chloro-17a-methyl-androst-1, 4-dine-3, 17b-dione
body weight considerations...
training duration & intensity considerations
metabolic-rate/macro's throughout day considerations....
For a 140 lbs sub 10% male that is training like a nut case I would say for off-season
purposes -- 50g would be MORE than great.
Professional Body Mechanic