Intra-workout drink/shake: what works best?

[ModelT]

What are some options for intra-workout drinks/shakes that you find have the most efficacy? I can only train early mornings and although I get a little food (usually protein/carb shake) in me before lifting I find I tend to get pretty gassed for the last 2-3 exercises I've got on any given day. I'd like something that isn't just a caffeine injection to the CNS. I've been using gatorade but it's just not cutting it. What works out there for other early morning lifters, what's worth the money, and what's definitely worth staying away from?

 

[Nidus]

What are some options for intra-workout drinks/shakes that you find have the most efficacy? I can only train early mornings and although I get a little food (usually protein/carb shake) in me before lifting I find I tend to get pretty gassed for the last 2-3 exercises I've got on any given day. I'd like something that isn't just a caffeine injection to the CNS. I've been using gatorade but it's just not cutting it. What works out there for other early morning lifters, what's worth the money, and what's definitely worth staying away from?

During the workout just some Water, Electrolytes and EAA's are more than enough

 

[eery]

10-20g EAAs/isolate/hydrolysate, 25-60g dextrose/maltodextrin/hbcd, 4-8g table salt/baking soda, 5-10g creatine and 20-40g glycerol.

be careful with the glycerol, titrate up or you might get the runs

 

[ItCantBe]

What are some options for intra-workout drinks/shakes that you find have the most efficacy? I can only train early mornings and although I get a little food (usually protein/carb shake) in me before lifting I find I tend to get pretty gassed for the last 2-3 exercises I've got on any given day. I'd like something that isn't just a caffeine injection to the CNS. I've been using gatorade but it's just not cutting it. What works out there for other early morning lifters, what's worth the money, and what's definitely worth staying away from?

If you having trouble with early training i woukd reccomend an intraworkout shake containing a mix of EAAs, electrolytes and a carb source (50g) or so.

 

[ItCantBe]

10-20g EAAs/isolate/hydrolysate, 25-60g dextrose/maltodextrin/hbcd, 4-8g table salt/baking soda, 5-10g creatine and 20-40g glycerol.

be careful with the glycerol, titrate up or you might get the runs

Good point about titrating up the glycerol, also be careful with that much creatine off the bat, it can do the same thing. You can get ph stabilized versions that are easier on the stomach.

 

[buck]

I always made sure to have a good meal just before i went to bed when i trained at 4AM. These days i just use some EAA's and honey in my intra with some creatine and sodium.

 

[Tdeck81]

and honey

For the taste, creatine absorption, and/or additional benefits? Never seen it done but going to give it a try

 

[buck]

For the taste, creatine absorption, and/or additional benefits? Never seen it done but going to give it a try

For energy it is carbs. And is always sitting on my counter. I quit trying to do the latest greatest approach long ago. As i never noticed such things making any real difference long term. Just get in what i need and don't try to micromanage it. As i find the body doesn't care about my plan as it has it's own.

 

[RockyP]

Creatine
EAAs
Electrolytes
Carb source

 

[HKOX]

What I've been doing pre-workout is 50g of protein worth of milk protein concentrate, 10g L-leucine, 10g BCAA's, and 10g creatine monohydrate. Then Ritalin, Cialis and a small dose of sublingual Winny or Anavar. Sometimes I'll drink a coffee too.

Intraworkout...just water.

 

[BamaCrazy]

Intra-workout Drink

1. EFX Karbolyn Fuel
2. Evogen EVP-AQ Muscle Volumizer
3. Creatine
4. Essential Amino Acids (EAA) powder
5. Taurine Powder
6. Tyrosine

 

[ModelT]

What I've been doing pre-workout is 50g of protein worth of milk protein concentrate, 10g L-leucine, 10g BCAA's, and 10g creatine monohydrate. Then Ritalin, Cialis and a small dose of sublingual Winny or Anavar. Sometimes I'll drink a coffee too.

Intraworkout...just water.

Is the 10mg Creatine daily, or just on lifting days? How long of you hit that dose and have you noticed any difference from the usual 5mg/day?

 

[sionnach]

Is the 10mg Creatine daily, or just on lifting days? How long of you hit that dose and have you noticed any difference from the usual 5mg/day?

I've been on 10g/day for years. There are increasing data showing that there is benefit in going higher than the old standard of 5g/day, some studies even showing benefit to 20g or 30g per day!

https://www.mdpi.com/2072-6643/16/21/3665

https://journals.physiology.org/doi/full/10.1152/jappl.1997.83.6.2055

 

[HKOX]

Is the 10mg Creatine daily, or just on lifting days? How long of you hit that dose and have you noticed any difference from the usual 5mg/day?

Only on lifting days because I'm lazy lol. I'd go 15-20g if I wasn't working crazy hours

 

[eery]

What I've been doing pre-workout is 50g of protein worth of milk protein concentrate, 10g L-leucine, 10g BCAA's, and 10g creatine monohydrate. Then Ritalin, Cialis and a small dose of sublingual Winny or Anavar. Sometimes I'll drink a coffee too.

Intraworkout...just water.

you are wasting your money on that leucine and those bcaas, you are most likely getting those amino acids with that 50g of whey concentrate. The leucine threshold for muscle protein synthesis and getting an insulin response is 3-4g, more wont do anything more afaik.

you could argue for adding 3-4g worth of leucine from the bcaas with that milk protein concentrate as concentrate usually doesnt have as much EAAs and particularly leucine as an isolate or EAAs would have

 

[29trt]

10-20g EAAs/isolate/hydrolysate, 25-60g dextrose/maltodextrin/hbcd, 4-8g table salt/baking soda, 5-10g creatine and 20-40g glycerol.

be careful with the glycerol, titrate up or you might get the runs

Pretty much what I do except for the baking soda and I add some potassium and magnesium for good measure.
Is that 4-8g of salt and soda or of each?

 

[HKOX]

you are wasting your money on that leucine and those bcaas, you are most likely getting those amino acids with that 50g of whey concentrate. The leucine threshold for muscle protein synthesis and getting an insulin response is 3-4g, more wont do anything more afaik.

you could argue for adding 3-4g worth of leucine from the bcaas with that milk protein concentrate as concentrate usually doesnt have as much EAAs and particularly leucine as an isolate or EAAs would have

There is research indicating additional BCAA's help, but leucine helps even more. Even with milk protein.

Also, I pay $7 for 500g of BCAA's and less for L-leucine. Living in Greater China has its perks

 

[Bandern]

I do EAA’s, coconut water, and a lil Gatorade powder. Did HBCD for a while but Gatorade powder is way more cost effective and I feel 0 difference.

 

[Tdeck81]

4-8g table salt/baking soda

Is this to reduce stomach acid/heart burn or are there other benefits?

 

[BamaCrazy]

Is this to reduce stomach acid/heart burn or are there other benefits?

Baking soda can reduce lactic acid and improve performance. Especially during endurance training.