Will an intra workout drink actually help recovery? I was thinking of maybe mixing water + fast carb + BCAA's, how does that sound?
Also is it okay to jack up your insulin around workout time? Or should insulin be backed off until you've finished your workout
Why do you want to avoid insulin spike?
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Intra workout shakes are kind of pointless if you have a solid pre workout meal.
I have:
5g BCAA/EAA
5g Glutamine
5g Luecine
3g Ascorbic Acid
in like 500ml water. Just sip on that throughout training.
Straight after training i knock down 30g wpi and 5g creatine in 200ml water.
I bolded everything that was a waste of money for you jim
But they feed luecine to cows and look how big they are!!!
Alan Aragon said:BCAA's
Research Summary: BCAA's ability to prevent immunosuppression in endurance athletes has been fairly consistent. However, the data indicating BCAA's ability to prevent muscle catabolism in non-acute trials is scarce. The following study showed positive results that I'd like to see replicated: Mourier and colleagues ecamined the effect of BCAA on the body composition and exercise performance in 25 elite wrestlers. The 19 day study compared 3 hypocaloric diets: a high protein, low protein and high BCAA diet. The latter diet was superior to the others for weight and fat loss. Contrary to what their basic physiological role might lead us to assume, BCAA has failed at showing benefit as an exercise performance enhancer across various treatment protocols (oral, infusion, with/without carbohydrate). In a recent 10 week trial, Kerksick's team observed a whey/casein blend to be superior over BCAA/whey/glutamine mix for improving strength and body composition. This trial needed better control of energy balance, but it still points to the possibility of isolated BCAA receiving undue hype. Additional BCAA supplementation on top of a pre-existing high protein intake is likely unnecessary, since many common foods (dairy, meats, even peanuts) and animal-derived protein supplements already contain a high concentration of BCAA (whey contains roughly 25% BCAA).
...
Glutamine
Research Summary: Glutamine may also play a role in improving immune response and promoting glycogen storage. However, these possibilities have been challenged recently by studies demonstrating that glatamine was not the link to immune response, nor did it promote muscle glycogen storage better than wheat hydrolysate or whey hydrolysate. Glutamine does not appear to be effective for muscle or strength gain in healthy subjects beyond placebo under eucaloric or hypercaloric donditions. Rosene and colleagues observed glutamine's ability to maintain nitrogen balance under hypocaloric conditions. However, these results were not replicated in a more recent well controlled trial by Finn's team, where high-dose glutamine (0.35/kg) was ineffective at preserving lean mass during hypocaloric conditions.
On a second read Leucine doesn't seem like complete bs. Keep taking.
Glutamine
Research Summary: Glutamine may also play a role in improving immune response and promoting glycogen storage. However, these possibilities have been challenged recently by studies demonstrating that glatamine was not the link to immune response, nor did it promote muscle glycogen storage better than wheat hydrolysate or whey hydrolysate. Glutamine does not appear to be effective for muscle or strength gain in healthy subjects beyond placebo under eucaloric or hypercaloric donditions. Rosene and colleagues observed glutamine's ability to maintain nitrogen balance under hypocaloric conditions. However, these results were not replicated in a more recent well controlled trial by Finn's team, where high-dose glutamine (0.35/kg) was ineffective at preserving lean mass during hypocaloric conditions.
Not glutamine directly in the body working on the immune system.. But if you understand glutamines role in gut health and the guts role with the immune system it becomes pretty clear..
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