quick recovery drink

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eek2500

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after jujitsu class theres open mat but im left so gassed from doing muay thai and jujitsu class back to back, that doing anything on the open mat im left out of breathe and weak

i was thinking of making a small shake i could keep in my bag and chug in the locker room after class/before open mat

~10g whey protein
gatorade
honey
glutamine
creatine - either monohydrate or sizeon? would monohydrate work quick enough?

just looking for critiques or additional ideas
 
that should work fine. I would go with Creatine Ethyl Ester though. You can find it pretty cheap in bulk on the net. That stuff wont bloat you and you only need like 2 or 3 grams in the way you plan on using it. I dont knwo what the rules are about linking websites so let me know if you want a pretty cheap site where i get mine. The reason i say CEE is cuz it is so much cheaper then the name brand stuff like sizeon
 
Gatorade = no (HFCS FTL), unless you're taking the powder, dunno if that has hfcs in it or not
 
The powdered Gatorade does not have HFCS.

You're drink is fine and you can always tweak your carb/protein ratio depending on performance and goals. The honey and glutamine is optional and probably not necessary. For creatine I'd just use the monohydrate.

I would also suggest that you experiment with taking the drink during your Muay Thai and jujitsu. Even take it during the open mat sessions if possible. If it
 
I still don't get why people add creatine to shakes if they're not going to be used within 10 minutes.

I know it doesn't all turn to creatinine, but some is

I'd say its fine and you can tweak it like monger says.
Maybe play about with BCAA, but it all depends on what side of the fence your on regarding their use
 
Ian Coe said:
I still don't get why people add creatine to shakes if they're not going to be used within 10 minutes.

I know it doesn't all turn to creatinine, but some is
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I've actually never seen anything that dictates the exact time of creatine breakdown in liquid. Have you seen something with that 10min time frame?

EDIT: Right now I'd have to disagree with you, Ian. I snooped around PubMed trying to find a study of how fast creatine can breakdown in liquid but I couldn't find anything immediately. I did find a few other references scattered over the net that recommend drinking your creatine mixture the same day and one source suggested within 6-8 hours. My thoughts are that it takes a few hours for the degradation to take effect, not minutes. Also, supposedly the liquid temperature and PH balance have an impact on degradation speed.
 
hardheart said:
Gatorade = no (HFCS FTL), unless you're taking the powder, dunno if that has hfcs in it or not
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Gatorade powder has sucrose and dextrose as the main ingredients, IIRC.

These are both extremely simple carbohydrates with very small glucose chains, and thus are very good for use in a PWO.

The bottled shit? Not so much.
 
creatine breaks down in water, thats old news. I think they came out with those creatine liquid mixtures a few years back that were worthless, they probably dont sell them anymore. But its why you aren't going to see creatine listed in the drinks of most reputable heatlh food companies.
 
Monger said:
I've actually never seen anything that dictates the exact time of creatine breakdown in liquid. Have you seen something with that 10min time frame?

EDIT: Right now I'd have to disagree with you, Ian. I snooped around PubMed trying to find a study of how fast creatine can breakdown in liquid but I couldn't find anything immediately. I did find a few other references scattered over the net that recommend drinking your creatine mixture the same day and one source suggested within 6-8 hours. My thoughts are that it takes a few hours for the degradation to take effect, not minutes. Also, supposedly the liquid temperature and PH balance have an impact on degradation speed.
Click to expand...

I always thought the time frame from adding to water to ingestion was always short, to sub 30 min range. If not you'd have a steadily higher and higher % being converted to creatinine. I also didn't believe the body could utilize the creatine as a energy source like that (or is it there to be used in the same way as protein and carbs...to aid in recovery after the training), but that was something I never question for some reason.

I stand more confused then ever
 
Hbs6 said:
that should work fine. I would go with Creatine Ethyl Ester though. You can find it pretty cheap in bulk on the net. That stuff wont bloat you and you only need like 2 or 3 grams in the way you plan on using it. I dont knwo what the rules are about linking websites so let me know if you want a pretty cheap site where i get mine. The reason i say CEE is cuz it is so much cheaper then the name brand stuff like sizeon
Click to expand...

I thought CEE was pretty well debunked as ineffective. I hope it would be cheaper since it doesn't work. Monohydrate is still the creatine type that has the most research to prove its effectiveness for athletes. There are other types that should work just as well, but haven't been subject to significant testing.Study on CEE

Also, I don't recall where but do remember that creatine in liquid is supposed to be stable for at least a few hours, ie you can mix a creatine drink before you work out, drive there, work out, and the drink will be fine after you're done, as long as it's not mixed in an acidic juice or other drink. The gist was that for the duration of a workout it would be fine, but not for a full 8 hour day at work. I'll dig around on the net and update later if I get around to it :)
 
Guys, i know i know ihave heard some of that too. BUt anecdotal evidence for me and so many others on the net have showed it to be quite effective, @ low doses and without the bloat. Just my experience with though, may not work for some but that is just my experience.
 
oh and ravener, BB.com is not the best place to go for info, its full of so many people making outrageous claims daily. Not saying ih avent read that about CEE before, but i wouldnt use bb.com.
 
oh and sorry one more thing before going off to bed, i actually realized iread that study that most people cite about cee being junk... and find this kind of interesting that at the bottom of both of them it states, "Supported by Cr-Technologies, LLP, London, England".

Cr-Technologies not too long ago filed a patent for a creatine product, so i am not sure how to take this study yet. Cuz i think it would be a safe guess that they'll soon be releasing a product that is scientifically proven to be a billion times better than cre-alk or CEE, or mono or whatever and these studies will most likely be referenced with the advertising.

I am not saying anybody is wrong here, but just some food for thought:)
 
I know bb.com isn't that trustworthy, I have the link to the actual study but the bb.com one had the info right at the top.

I still trust a university study regardless of it's funding more than some guy saying "I don't care what the science says, I get f'ing ripped when I take this" without regard to other supplements being taken, or even the placebo effect.
 
eek2500 said:
after jujitsu class theres open mat but im left so gassed from doing muay thai and jujitsu class back to back, that doing anything on the open mat im left out of breathe and weak

i was thinking of making a small shake i could keep in my bag and chug in the locker room after class/before open mat

~10g whey protein
gatorade
honey
glutamine
creatine - either monohydrate or sizeon? would monohydrate work quick enough?

just looking for critiques or additional ideas
Click to expand...



This is an excellent question and Im in the same boat .... kinda. I will push myself so hard that at the end of class Im totally spent but hell I want to do more rounds at open mat time! hehe so would this drink be a good 'pick me up' ? can someone break it down and explain why or give ano ther drink suggestion.

~10g whey protein <-- accelerate muscle development and aid in recovery
gatorade <--- rehydrate and replenish carbohydrates
honey <--- ? taste?
glutamine <--- replenishing amino acids ?
 
Ravener said:
I know bb.com isn't that trustworthy, I have the link to the actual study but the bb.com one had the info right at the top.

I still trust a university study regardless of it's funding more than some guy saying "I don't care what the science says, I get f'ing ripped when I take this" without regard to other supplements being taken, or even the placebo effect.
Click to expand...

OK, thats cool. I have just tried both and found CEE in my experiences to be more effective w/o water retention. If you ever have a little extra $$ buy a little and give it a try sometime, if you already have well some people respond better to different supps, just depends on everyones chemistry.
 
HERE'S ONE FOR YOU. gET a 64 OZ BOTTLE OF GATAORADE. Fill half with ice water. in a baggie but 1 serving or mono or cee (all depending on you take of it). 1 serving of glut (can take out or leave in, you choice). 2 servings of EAA (check on line to find the cheapest price). Fill the remaining bottle with Gatorade of pedealite ( what ever flavor you like). Drink it during you training. When down throught your whey into it add water and you are good to go. Just make sure when you get home to have something ie. chicken breast with a salad. Just my take on the situation. Like or don't.
 
scrappy, imo thats not bad at all. I have heard great things about using pedealite.
 
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