32 replies to this topic

[westcanuck]

Righteous,

Cocoa was obviously a typo ... so here ya go, I use raw "cacao". l use coconut milk pre workout (not post), but I use whey, bcaa's & creatine pre and post. I work out first thing in the a.m. and the coconut milk is part of my breakfast shake.

Since you pointed out the coconut milk, is this a pre and for that matter, post workout no-no and if so why?

[RighteousReason]

Righteous,

Cocoa was obviously a typo ... so here ya go, I use raw "cacao". l use coconut milk pre workout (not post), but I use whey, bcaa's & creatine pre and post. I work out first thing in the a.m. and the coconut milk is part of my breakfast shake.

Since you pointed out the coconut milk, is this a pre and for that matter, post workout no-no and if so why?

The cocoa is loaded with antioxidants. not sure you want that. coconut milk is loaded with fat. it will slow down digestion.

Edited by RighteousReason, 13 November 2010 - 06:53 AM.

[westcanuck]

Thank you Righteous!

I spent part of today going back and reading up on what you said and you're right on both counts.

I have looked at so many morning shake recipes here on imminst and I'd say that a good majority use coconut milk - but I guess these people aren't working out first thing like I am. Thankfully I've only been adding about a 1/4 cup but I'll cut that.

As for the cacao, I wasn't even thinking (duhhh) about the antioxidants on that one, just adding it for flavor. I get up early just to take my RSV (so it is away from my workout) and other empty stomach supplements. Obviously the cacao will be cut as well.

Back to the question of post insulin spike or possibly even spiking pre workout re: what Duke said below (back in 05)? Have opinions changed since then and is whey, BCAA's with some extra Leucine enough for a spike?

You also get a protective effect if you drink a shake with 15 grams simple sugar plus 5 grams whey protein, 10 minutes prior to your workout. This greatly reduces the release of cortisol during the workout.

Bonus: The post-workout shake almost eliminates muscle soreness, a benefit not discussed here, yet. Even after a helluva leg workout (8 45 pound plates yesterday for squats, for example, plus hack squats, leg extensions, & leg curls), the next two days (typically when soreness peaks) is non-painful for me. Before I started doing these shakes, though, the soreness would often have me walking like I had pooped my pants. These speaks to the effeteness of protein repair thanks to the insulin spiking, not to mention the warding off of muscle inflammation.