Intraworkout Nutrition for Gains
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- Опубликовано: 28 сен 2017
- Listen up as I talk about the brilliant study done by Stephen Bird and associates, that shows heavy evidence of muscle growth resulting from combining essential amino acids and carbs in a workout drink.
Make sure you like the video share the video and subscribe to the channel. And if you would like me to answer any of you question please ask them in the comment section. 
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Here is a link to the study! www.ncbi.nlm.nih.gov/pubmed/16631431
www.ncbi.nlm.nih.gov/pubmed/16456674 ? Same but different.
wow... thank u!! great content.
Gracias
Great content, thanks for the link
Would Honey be useful as well instead of a dextrose variant?
You seriously answer all my questions... I just type in my question to RUclips and end with John Meadows and BAM. You’ve been insanely helpful to me and my fitness journey . I appreciate you !
welcome!
RIP Mountain Dog! Such dedication and willingness to share your wealth of knowledge.
Stephen bird the author of this study was actually my lecturer at James cook university for Exercise physiology. Very switched on individual, he mentioned this research during one of our pracs. He was using this protocol during strength and conditioning sessions with one of the rugby teams here in QLD. A lot of his work is very thorough.
very cool!!!!!!
I stopped taking intra workout meal for 3 months. I am glad I found this video. Thanks, John.
Some of the best advice on RUclips fitness today. Others should take close note. Ty Sir! and now I just ordered some intro workout. Bam.
Words of wisdom from experienced lifters. Highly appreciated.
gratitude beyond words
Your wisdom will forever persist. Thank you good sir
Best shirt ever!!! Thx for the video!!!
Great! I always thought that I made much better gains using intra workout carbs! In the past we used carbo drinks with 100g of carbs in a 500ml bottle and those were great for intense workouts!
I do love this, I would like to see more studies or anecdotal reports on which of the ingredients gives it the results- is it the carbs, the eaas, the electrolytes, a combination of 2 or is all 3 best and would it be better with multiple carb sources and caffeine like in Stan Efferdings hydration protocol
A bit late to the party but thank you for talking about this study and its effects. I would not have imagined the effects to be that drastic. You should mention those insane effects more often and point to this video.
I struggle to keep tears back every time I come across his videos
Thank you .. Great video
I use one always for longer workouts and more energy during weights, a scoop of Powerade powder and scoop of EAA in water!
John thanks for the videos. We really appreciate your help and support. Your videos are totally awesome.
thank you!!!!!
I still come back for information, just like John said your never done learning 🙏
Excellent video😎
good stuff as always, mountaindog1. 👍👍
So good to hear , especially because i felt that the combo between Bcaa’s and cluster dextrin in my intra drink , always worked for me (long hard gym sessions) i guess its a good idea if the session is longer than 45 min . .
Great video I was wondering about intra supplementation
Thanks for the great info John. I've been taking aminos intra-workout and feel they make a huge difference. I think I'll start putting maltodextrin in my amino drink as well now!
you are welcome sir.
Incredible. Double the gains from intra. Easy to remember. I’m in Australia and my Granite recovery is on the way. Looking forward to trying it :)
Has to be why cell tech kicked ass back In the 90’s with their “pharmacy grade” sugars
You really did answer my question I’m a female 45 yrs old .. training hard, trying to gain more muscle ... I got the ultrakarbs for leg days and I was wondering if it will be good to use them intraworkout ...loved your explanation .. you are an asset to all of us... God bless 🙏
It should be good to use INTRA workout......FYI.... I have just discovered that this good man that did this RUclips video has passed away R.I.P. ....Maybe you knew this already maybe you didn't, I just figured I let you know since it seemed as if you personally asked him the question, and you never gotten a response back....
Man I appreciate all the knowledge you provide us with. Great video
You are amazing John we miss you so much
awesome John ! just bought the cosmic punch!
thank you so much..keep me posted on progress!
oh i talked with a friend last night at the gym, had a christmas eve supplement discussion, told him about your EAA vs BCAA video. he said there's this fermented Vegan amino acids he's been taking that is from the company genuine health, and he's getting some serious results. i can see them all the time.
Yes, I does
Great information. It's a shame I have to see V Shred adverts whilst I am trying to listen to John. You are forever missed.
Good video. A good pre workout meal can help avoid the need for intra workout nutrition depending on how carbed up you are, if you took starchy carbs or sugars, workout intensity and how fast your metabolism is. If you got a really fast metabolism like Juan Morel, more likely you won't have enough muscle glycogen assuming your workout was intense like John.
thank you!
Thanks John, I always like these studies that come back to basics, in terms of treatment as well as outcomes. No fancy, expensive chemicals, and no weird outcomes. Thanks bro.
www.ncbi.nlm.nih.gov/pubmed/16456674 - yep here is link
mountaindog1 Thanks mate.
Hey John would having like 3-5 tea spoons of sugar work thats 60-100g carbs or is it the dextrose in gatorade that works as in dextrose vs sucrose. If sugur is good how much would you recommend I weight around 203lbs like 17%-18%bf thanks alot I love your videos.
Just discovered your channel recently and been viewing a lot of your content. Really good stuff. I've been at it for about 15 years, using essentially a lot of the same training and nutrition practices. Looking to make changes and grow some new muscle. I'm going to switch out my intraworkout BCAAs for the EAAs and cluster dextrin. I'm a little guy, only about 165 and around 12% bf. But I'm 35 now. Any advice for someone like me?
Hey john as always great video, im loving this new series youre doing. ONE QUESTION: what do you think of adding some glycerine into that intraworkout shake to help drive all those nutrients inside the uscle cells and also get a freakin crazy pump? Tks a lot big fan
sure that is a good add
Thanks for the great video. I wonder if you would recommend 30g dextrose with 10g of eaa's for intraworkout? I dont have access to gatorade where i live.
Hey John. Firstly, love your videos!! I watch them several times a day and I have a question. As far as the calories in the recovery factor. Some people count Branched Chains and EAA's to their total calorie count for the day. (4 Cal per gram) Do you think this is necessary?
nope
I sip on a whey shake during my workouts, is this a good thing or? Thank you John
Shizzy got me here 🤝
hey john not sure if u will see this, but id love to hear your opinion for what an individual should do for this scenario
in a deficit
able to eat pre workout meal: ~10f/~30c/~20p
train for 1-1.5hrs intense, high volume w your recommended eaa product
but i alsoplan to do long steady state cardio sessions right after
should I bring a post workout shake before i do my long sessions (i usually do 1hr LISS, but i plan to add another hr or so)
or should i be fine as i had the preworkout meal and eaa intraworkout
I wonder how taking the carbs intra-workout compares to taking them post workout. I currently sip BCAAs in my water during the workout and then have some Gatorade after along with a banana, a granola bar, and a whey protein shake post workout. Maybe I'll try moving the Gatorade to during the workout and keep the other post goodies the same.
What kind of split do you use in your intermediate programs. I've heard that some programs were like four day splits with like one muscle group 2-3 times a week. Do you think that's the way to go if intermediate lifter wants to maximize size or do you think everything can be trained twice a week and make better gains off of it?
Hey John, a guy in my gym (he won some competitions here in germany) is drinking malt beer as his intraworkout. Does it do the job? If not what else is a good and relatively cheap alternative to gatorade etc? PS: i have been watching your videos for almost a decade now i think, your tips really helped me alot, thx and keep on going strong!
Important to note that the exercise was performed after a 4 hour fast. Considering most bodybuilders have a protein/carbohydrate-heavy meal 1-2 hours prior to working out, it may significantly diminish the discrepancy in results between the parties. Thoughts??
that is definitely a consideration. It would have been nice if they tested it both ways.
Would you still take a pre workout drink before your workout if your gonna use a intra drink during your workout?
Hello John, thank you for the good video. I tried to look up how much carbs they actually took, but i didn‘t find the exact amount of grams of carbs. How much carbs of cluster dextrin would you recommend intraworkout mixed with EAAs? Greetings from Germany
20-40
Hey @mountaindog1 I have a question I bought in-kaged intra-workout would this be good to start with while mixing it with gatorade
Dude, Your intra is mega pricey!
@mountaindog1
Hey John quick question, when taking an intra workout supplement should it be taken all at once or sipped on during the entire workout?
sipped
thanks again for the video, tell one thing if you can: on cutting for a contest, wich percentage of carbs would you putt on pre, intra and post workout? like i f the totals where 150 gr carbs could it be 50 pre from cream of rice, 50 during from say cyclic dextrin/vitargo and 50 post like from rice or potatoes?
thanks
80%
John, First, I commend you and am amazed at how you respond to the questions. I'm blown away actually.
here's my question. as i'm in Canada I can't get your product, so have to either use another intra workout product or make one.... so you say to use EAA's and that is what is in your product. At a low or average level, though from this study excellent results. Poliquin argues for using BCAA'S at a high dosage, 40g 200lbs athlete. And he has clearly gotten great results from his athletes. So you can see i'm left thinking, which is best for the intra workout????
BCAA's can turn on protein synthesis, but they are not a complete protein and there is no substrate to actually build muscle. I would rather you do 6 to 10 grams of EAAs instead
bradley bowman hey man! I'm in Canada as well....Muscle Juice by Advanced Genetics will have what you're looking for....EAA'S and 25 grams of HBCD per scoop. They are a Canadian company.:)
Timing is the question. How far into a workout do you recommend starting the ingestion of intra-workout nutrition? How long should it take you to finish it?
**Also read the study and while it says how much EAA was ingested I didn't see how much of the 6% CHO solution (Gatorade) was ingested. Might you know?
yea it was 40 grams of carbs -start sipping on way to gym
Do you think it makes a major difference if you take the carbs pre workout and just drink the EAA intra? Especially for those who train first thing upon waking?
i would rather someone at least sip during training
Will start doing this instead of taking all the HBCD Pre-workout.
Great video. Would you still recommend intra-workout nutrition for someone who has protein and carbs about 30 min before their workout?
yes if training really hard!
Cool, thanks!
Hey John, are you accounting for those intra workout carbs towards your daily carbohydrate totals?
yes sir
Hi John...Very good info, as always.. does the workout has to have a certain duration, or this intraworkout nutrition applies regardless provided you work hard enough? Regards
yes I would say over 45 minutes and hard...less than that and not as crucial
Rip 🙏 John your knowledge was second to none how do I get recovery factor is it on Amazon
So if I am going to consume carbohydrates with amino acids during my workout, do I necessarily need a post-workout carbohydrate drink? Or do I just go straight to my breakfast which will have complex carbohydrate and protein?
straight to breakfast
Hello John once again great video!, I scrolled through all the questions but now iam not sure if iam doing the right thing.
I take my EAA's intra, can i use waxy maiz starch / dextrose together for intra workout? If yes, should i use a dose of waxy mixed with my whey post workout? and then eat my meal when iam ready?
I am not a big fan of waxy maize, id rather you just drink gatorade honestly..yes no rush on post workout at all
Did they control for total daily calories/carbs? I imagine just getting the extra calories could result in gains independent of if it's used intraworkout or not
Hi John. If my weight training lasts about an hour, when would you put the cyclodextrin with the eaas? pre or intra? thank you
if you are training really hard!
John, do You favour cyclodextrins over a malto/glucose/fructose mix? At what level does it matter? Is eating 2-3 whole eggs 1-2 hour(s) pre workout enough to supply EAAs during and after workout?
I do yes. I think experiment. Focus on recovery. If your recovery improves with intra nutrition, then it's helping, but if you feel the exact same, then it's probably not working awesome for you. Most people who train really hard notice a big recovery difference with intra in my experience.
Hey John hope youre doing well! Quick question, how much carbs should i take in with EAAs? Im thinking of using 15gs of dextrose with EAAs. Is that too much? Maybe only 10gs?
start at 15..
Hi John great video.... What do you think about combining eaas or bcaa's with some mineralized water? Thanks! And what about creatine... Intra or post workout?!
creatine..well it builds up over time, but intra or post would be ideal. I love mineral water..
Is there any substitute for Gatorade for someone who is allergic to fruits? Maybe water with dextrose? Can´t get Gatorade in Germany that easy. Thanks a lot for the knowledge!
John if you drink carbs during your workout are you still suposed to eat or drink something that will spike your insulin after the workout? The way I see it taking high GI carbs after a workout is supposed to do 2 things:replenish your glycogen leves and spike your insulin levels so your nutrient uptake is improved. So if I take carbs Intra the necessity to replenish my glycogen levels isn't as great as if I didn't take them but would the benefits of improved nutrient uptake still be a reason for me to do so? I usually drink HBCD and EAAS Intra and Dextrose and Whey Post
John has said that pre and intraworkout nutrition will be plenty so that you don't need to rush for a postworkout meal.....so he has recommended that someone using intraworkout nutrition just go home after training and have a solid, balanced meal, all based around overall calorie and macro needs.
Phillip Lee Damn you take HBCD and dextrose.....
nope not needed...just relax and have a meal when ready
I use intra and eat only protein meal after training and go to sleep. Better recovery when i skip post workout carbs. No DOMS.
Hey John, for someone that is bulking and do not want to add more carbs intraworkout (I feel better with water since I eat a lot during bulking) how do u see this approach?
Preworkout - bcaas + glutamine + beta alanine + arginine
Intraworkout - EAAS + water
Postworkout - bcaas + glutamine + ISOLATE CFM (add another dose of EAAS?)
Solid meal when get home... thanks in advance from a spanish fan.
pre - EAAs and pump ingredients
intra - EAAs and elctrovlytes
Post - food
mountaindog1 thanks a lot...
John would you add any protein to this drink, and would the added protein be beneficial during the workout? Also if I ingest your preworkout bowl, and intra drink would that be optimal for me? Thanks again for the quality content!!!
no do not add protein on top - EAAs are already in there....still good if training hard and you have the pre bowl, but no need to rush a post workout meal...
Hi Jhon, awesome videos, thanks you for share all this information.
Two questions:
1)If you have few carbs in your diet, when do you prefer take them? In the preworkout meal or with your intraworkout?
2)Do you think it would be good idea take hydrolizated whey in the intra-workout instead of EEAA or hydrolizated casein? I answer this because whey hydro is cheaper than the other sources.
Thanks you very much.
1. half pre half intra
2. I prefer eaa and /or hydro casein to hydro whey. I don't think they hydrolyze the whey enough
How does this affect folks with insulin resistance? Cortisol levels being lower is huge! Especially when doing comp prep. I’m curious to see if it works for women during the cut phase. What’s your take?
You’re amazing! If you think is good for a woman during the cut phase w insulin resistance I would definitely get it 💪🏻
when you are training, you are the most likely to deposit glucose into muscle instead of fat, so this ensure carbs are used as best your body can!
What would you recommend in case of carbbackloading ?
Pre Workout 70gr whey 70-100 gr Peanut Butter
I am currently just consuming 10gr Eaas.
probably 50 grams protein and 150-200 grams carbs if big workout - and then another meal 2 hours later :)
Hi John, I've been playing with your intraworkout strategy and it's been working like a charm, but I'm wondering, how would you construct your macros for a deload week? Does it relate to the number of sets and reps or do you go by feel? Thanks for the awesome videos! :)
i would lower carbs if not training as hard
Oh. My. gawd.......... is that a superhero calendar? Cause that's awesome :-)
yes it is!
If I can’t use Gatorade what would be good to mix with EAA’s for intra workout drink?
And keep up the good videos
watered down orange juice
Hi John,
I hope you're well!
I'm currently 10.5 weeks pre contest for Nationals.
I really like to use cyclic dextrin with eaa's during my workouts.
I was wondering if it would effect post workout cardio, which is done for approximately 20 minutes at a low intensity? Or do you think it would be a case of using this carb 'sparingly' compared to off-season, as that way, a greater chance of fat burning post workout?
Thanks.
go for it..it will actually help manage muscle protein breakdown and recovery which can be worsened when doing cardio after weights
mountaindog1 thanks for your reply.
Hey John, would a complex spectrum of aminos would do the trick? If yes, how much grams would you recommend? Or should I shoot for the 6 grams of EAAs?
6 to 10 grams EAAs
Gatorade+Aminos= DOUBLE GAINS!!
Would 13g protein from WPI and 28g of carbs from maltodextrin be a good intra workout drink?
I have a question about other of your videos? Should I than just not take bcaas and just switch to eaa?
EAA only
Thanks for your quick reply!
Great vid. If there was anything about the study that you could change, what would it be? Thanks for teaching us about this topic
use more people!
mountaindog1 or replicate the study but use 10% more EAAs and simple carbs in the drink.
I would have added a preworkout meal atleast 30-60min before the training, since thats what most people do before training, and then test if the intraworkout meals have any sense, in this study all the groups were fasted for 4h before training, ofcourse any type if nutrition will help
Thoughts on carbs and sugar Intra? I can't afford intra supplement right now so have been Eating rice crispies as intra during long training days
go with Gatorade and EAAs!
Hi John. Having trouble sourcing your products in the UK. Hope you can help thanks
So would you recommend something like gatorade intra workout. I once saw a post by Chris Aceto saying he would recommend something like that intra and post.something along those lines. I may have re worded it wrong.
Make sure you use EAAs with it...
Any chance anyone can give me a breakdown of what to do. Like when to take what supplements/when to eat what ?
Should you limit to how much you eat at one sitting?Im slowly raising calories. Does the total at the end of the day all that matters? Currently trying to bulk.
dont eat until you are super stuffed..no point in that
Hi John if I had a high carb meal pre workout.. do I still need the intra workout drink with carbs? Cause I have one that's called secret sauce
doesnt the high carbs make you a little lethargic taken pre?
mountaindog1 yup they do.. sometimes I would sleep for 30mins after then I feel like a million bucks for my workout
Really appreciate the large amount of videos lately! Thanks for that :)
You mentioned that you'd recommend a carbohydrate source which won't let the insulin levels rise too high. I guess the GI of maltodextrin or dextrose is too high then, isn't it? Is Fructose good to go?
Fructose does not restore muscle glycogen, only liver glycogen and blood sugar, so fructose is a horrible idea to use for intra workout or body composition. The whole point of intra workout carbs is to force glycogen and nutrients into muscle cells , fructose does not do this
train gear k thanks
The answer to your question is highly branched cyclin dextrin
You can do oatmeal or rice cakes, both dont need cooking and are very simple to consume on the go. The oatmeal you can even put in the grinder and add as a powder to your whey protein shakes.
Need to make a shirt that has John taking a bite out of a 45lb plate saying "your supposed to lift the weights not EAT them!
Would a BCAA and a carbohydrate
Power together be just as effective intra workout?
nope, sub out the BCAA for EAA
EAA’s and carbohydrates. Can I use chocolate milk if I fit it into my macros?
not intra...post workout yes
mountaindog1 thank you for the clarification! Any issues with taking EAA supplements that also contain caffeine for intraworkout?
Group that used EAA and insulin haha
I know..dammit I said that twice
LOL nice one
What's your opinion on a carbohydrate called Vitargo+BCAAs for intraworkout nutrition?
i would rather see you switch out the BCAA for EAA and drop the vitargo for branch cyclic dextrin
Could I use a whey/casein hydrosolate mix, or just whey hydrosolate with cluster dextrin as my intra? I work out fullbody, 10 minutes for every muscle.
no those require digestion, i'd use aminos, and use the protein powder at another time
@@mountaindog1 Yoo. Thanks for the answer. I know you get a lot of questions but this does mean a lot. On saturday I did 6 sets of push ups, 4 sets flat bench presses, one rep max, 6 sets of sit ups, 6 sets of pull ups (All to failure) and I haven't felt rested enough to even try working out until today which is 4 days later. To be fair I didn't load or warm up and have only been training for 3 months now but is that kind of recovery normal? Thanks for the answer and thanks in advance.
Could it work with Whey + Carbs too? (Since Whey has a complete AA profile) Thank you for sharing John!
i wouldnt want you to do whey since that would require digestion during training
I see. What about the hydrolyzed casein?
Aha! The answer I was looking for :D
Casein is even slower than whey.
Hydrolyzed casein is a predigested form of protein (PeptoPro)
Is it bad to not eat before a workout? I ask because I be bloated eating a hour or 2 before a workout?
Is it better to have EAA's or full spectrum amnio acids or both just as good.
EAA is full spectrum
mountaindog1 thanks john
Would drinking cluster dextrin intra workout with my EAAs be a bad idea while dieting/cutting?
nope - protecting muscle and fueling workouts is a very good thing
I just need to make sure I subtract the total taken intra workout from my carb total for the day so I don't go over with my macros or caloric total? Thanks for the reply. Made my day. You're one of my heroes!
correct
You are by far the best. Made my week! Thank you!
should we sip the intraworkout during our workout? i take my pre workout around 20 min before i start working out. So the only issue i have is knowing when exactly i should start drinking my intraworkout
start sipping before training - perhaps 25% of drink and consume the rest during training Jose.
mountaindog1 awesome ! Thanks