Info on post-workout carbs and protein

[Bob Smith]

Here is a Q&A from Charles Poliquin, back in the day when he was relatively normal.

[font=Verdana,Tahoma,Arial,Helvetica][size=-1]Q: You provide some interesting supplement recommendations in your "Poliquin Principles" book. Given the evolving nature of the supplement industry, would you change anything if you were going to rewrite it? [/size][/font]

[font=Verdana,Tahoma,Arial,Helvetica][size=-1]A:[/size][/font][font=Verdana,Tahoma,Arial,Helvetica][size=-1] Of course I would change my supplement recommendations. Scientific knowledge doubles every 18 months nowadays. In fact, my opinion on supplements would fill an entire book. Since this answer goes beyond the scope of my column, I'll just mention a few things that I do differently.[/size][/font]

[font=Verdana,Tahoma,Arial,Helvetica][size=-1]For one, I take Power Drive before my workouts, as do all of my athletes. I'm not sure if it's because of increased neural drive or enhanced muscle fiber recruitment, but Power Drive usually guarantees that I get a great workout.[/size][/font]

[font=Verdana,Tahoma,Arial,Helvetica][size=-1]I've also customized my post-workout recipe. Since 1982, I've been a strong advocate of post-workout liquid nutrition. In my book, I made a rather precise recommendation for post-carb intake. After lengthy discussions with Dr. Mauro DiPasquale and Dr. Eric Serrano, and after analyzing the feedback of personal trainers who used the formula, I've come up with a new formula. Here's my latest recommendations based on my observations and a host of scientific research (these recommendations are for one-hour workouts):[/size][/font]

[font=Verdana,Tahoma,Arial,Helvetica][size=-1]Protein content: [/size][/font][font=Verdana,Tahoma,Arial,Helvetica][size=-1]It should be at least 0.6 g/kg of lean body mass. So if the athlete weighs 90 kg (about 198 pounds) with 10% bodyfat, that would represent at least 50 grams of protein.[/size][/font]

Carbohydrate intake: [font=Verdana,Tahoma,Arial,Helvetica][size=-1]My previous recommendations were based on the research available at the time. I generally recommended two g/kg of bodyweight but, after being exposed to more research and discussing it with my colleagues over the years, I have come to the the conclusion that the total carb content of your drink should be a reflection of the training volume for the training session?the greater the number of reps per training unit, the greater the carbohydrate intake.[/size][/font]

[font=Verdana,Tahoma,Arial,Helvetica][size=-1]The trouble is that all reps aren't necessarily equal. A squatting or deadlifting rep is more demanding than a curl or triceps extension. By the same token, three reps of slow-tempo squats have different caloric requirements than three reps in the power clean. Still, you may want to make the assumption that all reps are equal so it doesn't get too complicated.[/size][/font]

• 
  [font=Verdana,Tahoma,Arial,Helvetica][size=-1]12-72 reps per workout:[/size][/font] 0.6 g/kg/LBM
  73-200 reps per workout: 0.8 g/kg/LBM
  200-360 reps per workout: 1.0 g/kg/LBM
  360-450 reps per workout:[font=Verdana,Tahoma,Arial,Helvetica][size=-1] 1.2 g/kg/LBM[/size][/font]
  
  

 

[monsoon]

"relatively normal" lol

 

[Beefy]

I've just started taking creatine again after about 4 or 5 years without using it. The last time I used creatine it was plain old monohydrate of the late '90s. No extra sugar to help uptake or anything.

Anyways, I just bought some creatine ethyl ester (something like that). I mix 10g of it in a post work out shake with 40 grams whey isolate, water, and dextrose. I only use it after workouts. The amount of dextrose I use depends on what kind of work out I did. After hitting legs, back, or chest I almost always use 50-60 grams of dextrose. Other wise I go with 20-40 grams. Suprisingly, the dextrose tastes like shit.

 

[Bob Smith]

"relatively normal" lol

If youve read any of his more recent writings, you would understand.

 

[J DUB]

Keep in mind that Poliquin rarely if ever infuses his writings with any sort of scientific foundation (see Time Under Tension). I have never seen such a protocol supported by science, so this is certainly just a guideline supported by his opinion.

His writings are interesting and get info to the public, but his opinions and theories are by no means the end all of training.

 

[Bob Smith]

Poliquin is a smart guy and he keeps up to date on the research, even if he doesnt cite references at the end of all his articles. TUT was actually Ian Kings brainchild, not Poliquins. As wacked out as some of his current ideas are, overall he is still way better than the vast majority of strength coaches/writers out there. Though I still question most of his articles relevance to the genetic normal, rather than the genetic elite he works with.

 

[J DUB]

Last I heard about Poliquin, he was analyzing fecal samples or something .

I have actually never read much by Ian King, but from what I understand he is sorta like Poliquin.

My post-workout nutrition, however, is actually very similar to these guidelines. An area that too many people ignore, however, is pre-workout nutrition. I find this to be more important than post, but that is only my opinion.

 

[Bob Smith]

IIRC, its been shown that preworkout nutrition of say 15g protein and 25g carbs is more effective for protein synthesis than your traditional postworkout shake.

Ian King is ok. Nothing revolutionary. I wouldnt say that hes very much like Poliquin, but King does seem to make things complicated (like Poliquin). Last I checked, Kings sets/reps recommendations were more feasible than Poliquins. BTW, I thought Kings weekend seminar I attended a few years ago was a waste of money. His books are so-so and usually lack anything resembling editing and proofreading.

 

[monsoon]

If youve read any of his more recent writings, you would understand.

I understand completely, I thought that was putting it mildly.