PreWO Insulin, Timing and How to Calculate Dosage

[Serotoninskeptic]

I'm relatively experienced with using Humalog, however ive only ever used it in the post workout window. I've found 1iu per 10g carbs works well for me, I pin wait 15 minutes then eat a meal. Pretty simple protocol.

However I'm a bit confused on how to incorporate it best for pre workout. I see conflicting information on the forum, so I thought I would try to clear it up.

My current Pre/Intra regimen looks something like this

~90 min before training: 125g cream of rice, 35g whey iso

~30 min before training: 2 scoops PumpSurge, 20g gummy candy, 20-40g dextrose

~Intra: 20-40g dextrose, 10g EAAs, 10g glutamine

My understanding is that I would take the shot of log around 15-30min before training, with the candy/dextrose. But, do I calculate my dose based on the combined total of the pre meal, preworkout shake, and intra shake? Or do I only count carbs taken in the window AFTER the insulin is given? If so, would it be better to take the insulin with my solid meal instead 60-90min before training.

I hope I didn't ramble on too long, it's really a simple question with a (probably) even simpler answer. But I tend to overthink. Hope someone can help. Thanks!

 

[bbxtreme]

All things insulin- my take, opinion and experience.

My take and experience on insulin What the hell do I know and why do I know it? I have been bodybuilding since I was 15 years old, a member here learning since 2007 and as my username implies am extreme and passionate about the sport. As a teenager I got 3 training/nutrition certifications to...

www.professionalmuscle.com

 

[TheOtherOne55]

I'm relatively experienced with using Humalog, however ive only ever used it in the post workout window. I've found 1iu per 10g carbs works well for me, I pin wait 15 minutes then eat a meal. Pretty simple protocol.

However I'm a bit confused on how to incorporate it best for pre workout. I see conflicting information on the forum, so I thought I would try to clear it up.

My current Pre/Intra regimen looks something like this

~90 min before training: 125g cream of rice, 35g whey iso

~30 min before training: 2 scoops PumpSurge, 20g gummy candy, 20-40g dextrose

~Intra: 20-40g dextrose, 10g EAAs, 10g glutamine

My understanding is that I would take the shot of log around 15-30min before training, with the candy/dextrose. But, do I calculate my dose based on the combined total of the pre meal, preworkout shake, and intra shake? Or do I only count carbs taken in the window AFTER the insulin is given? If so, would it be better to take the insulin with my solid meal instead 60-90min before training.

I hope I didn't ramble on too long, it's really a simple question with a (probably) even simpler answer. But I tend to overthink. Hope someone can help. Thanks!

Not to pry on your method, if it’s working it’s working, but the 30 min pre meal seems relatively worthless. The gummy candy and mooore dextrose serve no purpose if you are eating 90 mins pre WO annnnd drinking and intra with carbs. Move those carbs to other parts of your day and know that your insulin dose is probably covered (don’t be an idiot) because you have more than enough carbs covering that timeline. Start low and titrate your way up.

 

[Serotoninskeptic]

@bbxtreme Thank you for sharing, very informative post. And who better to answer all things insulin that someone who's worked with "the mind" himself!!

@TheOtherOne55 You're probably right. Tbh the only reason I include the gummies is because I like them lol . And its an easy/quick digesting carb source that seems to sit in my stomach very lighly.

But I think eating them during training would be too distacting, so 15-30mins preworkout seems to work. Maybe ill drop the preWO dextrose though and move those carbs elsewhere.

 

[bbxtreme]

@bbxtreme Thank you for sharing, very informative post. And who better to answer all things insulin that someone who's worked with "the mind" himself!!

@TheOtherOne55 You're probably right. Tbh the only reason I include the gummies is because I like them lol . And its an easy/quick digesting carb source that seems to sit in my stomach very lighly.

But I think eating them during training would be too distacting, so 15-30mins preworkout seems to work. Maybe I’ll drop the preWO dextrose though and move those carbs elsewhere.

The truth is that most guys just way over complicate insulin and are terrified of it.

These days I take my insulin after my first meal, drive to the gym, train and drink some intra carbs and then use more with my PWO meal.

Remember you’re using insulin for carbs your body can’t cover, not the other way around. I’d lose the gummy bears or any eating during your workout and keep it simple.

 

[hawkmoon]

Remember you’re using insulin for carbs your body can’t cover, not the other way around.

Please let's repeat this enough so people hear it in their dreams.

 

[Shogun]

The truth is that most guys just way over complicate insulin and are terrified of it.

These days I take my insulin after my first meal, drive to the gym, train and drink some intra carbs and then use more with my PWO meal.

Remember you’re using insulin for carbs your body can’t cover, not the other way around. I’d lose the gummy bears or any eating during your workout and keep it simple.

Whats your choice for intra carbs, and how much carbs you use intra?

 

[Simon90]

I personally would take my insulin with the pre workout meal 90mins before, get rid of that 30min pre and just have an intra during. Starting it once I get in the gym. Go Home have my postworkout dose then eat the post workout meal.

You can take it closer similar to the Mike Arnold or mutant protocol where it's taken 15 to 30 mins pre, but I'm not a fan of that. Doing it that close to training makes the insulin unpredictable (for me) and ruins my workout

 

[Shogun]

I personally would take my insulin with the pre workout meal 90mins before, get rid of that 30min pre and just have an intra during. Starting it once I get in the gym. Go Home have my postworkout dose then eat the post workout meal.

You can take it closer similar to the Mike Arnold or mutant protocol where it's taken 15 to 30 mins pre, but I'm not a fan of that. Doing it that close to training makes the insulin unpredictable (for me) and ruins my workout

I like humalog just prior training and start sipping intra carbs, crazy pumps and then with post workout meal

 

[bbxtreme]

Whats your choice for intra carbs, and how much carbs you use intra?

50g of dextrose powder from Nutricost. It’s easy on the GI and quickly absorbed.

It’s not a ton because most of my carbs are coming from meal one. Which is why I am using the insulin there and in my PWO- they’re my largest two meals.

 

[Ranchhand]

@Serotoninskeptic, bbxtreme gave you a great link to read through. I know you said you read through some threads and it seemed like conflicting information. Once you read through enough of these threads on the forum you start to see a common thought with how to run your slin from PreWO thru PWO. At some point it starts to become individual to what meets your needs, meaning your choice, not somebody else's. These guys gave you some great insight, but don't be afraid to continue to research through the plethora of threads on this forum in regards to using slin around your training window into your post recovery window.

Cheers, Ranchhand

 

[Ranchhand]

Whats your choice for intra carbs, and how much carbs you use intra?

Everyone has their personal preference. I use a PWO recovery drink as my intra drink for carbs. It doesn't mess with my stomach and works just fine. Dark Matter by MHP, been using it for years. I save $$$ by not having to buy an overly inflated priced out intra drink.

 

[Bobik]

50g of dextrose powder from Nutricost. It’s easy on the GI and quickly absorbed.

It’s not a ton because most of my carbs are coming from meal one. Which is why I am using the insulin there and in my PWO- they’re my largest two meals.

Your fitst meal is prew 90min before training? Thanks

 

[Orly23]

Take humalog 1 hr with your pre workout meal

 

[bbxtreme]

Your fitst meal is prew 90min before training? Thanks

That’s correct.

 

[Bobik]

That’s correct.

Do you think there is a big difference in results between Humalog / Humulin R? or does it not matter?

 

[bbxtreme]

Do you think there is a big difference in results between Humalog / Humulin R? or does it not matter?

Read my insulin thread. It’s been answered there.

 

[claymore]

The truth is that most guys just way over complicate insulin and are terrified of it.

These days I take my insulin after my first meal, drive to the gym, train and drink some intra carbs and then use more with my PWO meal.

Remember you’re using insulin for carbs your body can’t cover, not the other way around. I’d lose the gummy bears or any eating during your workout and keep it simple.

“The truth is that most guys just way over complicate insulin and are terrified of it.” #BIGFACTS !!!!!!!!

 

[Mike_S]

The truth is that most guys just way over complicate insulin and are terrified of it.

These days I take my insulin after my first meal, drive to the gym, train and drink some intra carbs and then use more with my PWO meal.

Remember you’re using insulin for carbs your body can’t cover, not the other way around. I’d lose the gummy bears or any eating during your workout and keep it simple.

Just curious if you split dose equally or do you bias one over the other?

Thx!

 

[bbxtreme]

Just curious if you split dose equally or do you bias one over the other?

Thx!

Depends on the carb intake. Currently I use more PWO than pre workout. But that’s simply because I am taking in a lot more carbs in that window.