Intra workout for low volume

[Tomgrass]

Question guys would you see a point for adding intra workout carbs if
You have protein shake before you lift , not using insulin , low volume workout , using eaa during workout. Your opinions?

 

[Cerberus777]

Question guys would you see a point for adding intra workout carbs if
You have protein shake before you lift , not using insulin , low volume workout , using eaa during workout. Your opinions?

I use 20-50g with eaa, but it depends on how much carbs are already in your diet. I'm low carb or keto most the time.

 

[m87r]

How low is your volume?

 

[bigzzz]

Nothing is needed.

Would it add 0,05%? Probably.

 

[Knight9]

Question guys would you see a point for adding intra workout carbs if
You have protein shake before you lift , not using insulin , low volume workout , using eaa during workout. Your opinions?

15-20g EAA, 5-10g creatine mono, 2-3g Taurine, 6-10g citrulline malate (Cit Mal is addtional. You should be getting a hefty dose prior to the workout and should choose pre if you're only using it once).
25g MAX carb source but in reality, you may not need it.

Hydromax or something similar if you want. I am basing this on a low volume 45min workout with moderate intensity.

 

[Tomgrass]

I use 20-50g with eaa, but it depends on how much carbs are already in your diet. I'm low carb or keto most the time.

Around 250-300 day

 

[Tomgrass]

How low is your volume?

10 working sets per body part per week. Around 25-30 sets max per session. Push pull legs

 

[m87r]

10 working sets per body part per week. Around 25-30 sets max per session. Push pull legs

I would use intra carbs then.

 

[Cerberus777]

Around 250-300 day

No carbs really needed IMHO unless you're doing over 45min than maybe 25gr for low volume.

 

[3BILLS]

Try it and see if you benefit from it

 

[aHarness]

6-10g citrulline malate

Interestingly, Justin Harris on a podcast explained that citrulline malate (although theoretically better) actually takes a couple hours to cleave off from the malate and hit the system (paraphrasing/butchering it, but that’s the gist) making normal l citrulline the preferable option around training.

 

[A50#]

No carbs really needed IMHO unless you're doing over 45min than maybe 25gr for low volume.

I'd agree. 45min to 1hr 25g should suffice. Doing 25-30 sets your probably in the gym at least that amount of time unless your not resting ANY between sets.

 

[Dens228]

My workouts are about 45 minutes. I used to NOT add carbs to my intra. I also work out in the morning on a protein shake, then an hour later workout with EAA intra. I've on occasion felt hypoglycemic, not always around workouts but at random times. I ended up getting a glucose test kit and found that I was actually between 70-80. I added 25 grams of carbs via Karbolyn into my intra just to be safe and in all honesty I feel better at the end of my workouts with it in there.

 

[juggy38]

10 sets for a muscle group is low volume? I’d be terrified to know what your high volume sessions are lol.

I do 6-7 sets per muscle (pull/push/legs) and get away just fine with some EAAS semi fasted in the AM.

And the carb amounts can be ridiculously low to add performance.

Cyclist studies show that there is a small performance benefit from even just swishing and spitting out a dextrose/fructose combo (assuming they used Gatorade in the study). They think it’s like tricking the mind to not start shutting down output for the fear of energy deficit. Like….”oh we have access to sugar, we good bro.”

So like even 10-15g carbs in your intra drink will be plenty if there isn’t s huge glycogen deficit going into the workout

 

[juggy38]

^^^ go get some REAL cranberry juice. 28g carbs cup. Loaded with antioxidants and iodine (good for thyroid), and about 60/40 glucose/fructose.

1/2 cup with additional water, + EAAs + creatine.

The tartness kills the eaA vomit taste

 

[Eguz22]

10 sets for a muscle group is low volume? I’d be terrified to know what your high volume sessions are lol

6-7 sets for big muscles and 3-4 sets for small muscles is low volumen for me