Carb/Protein drink: Find me the right combination of powders

November 7, 2006 4:16 PM

Carb/Protein Drink: Help me find the most convenient (and least expensive) way to formulate a workout shake of ~62/31g Carb/Protein, and 3-5g each of BCAAs, Glutamine and Phenylalanine.

I'm following the fitness and nutrition plan outlined in the Scrawny to Brawny book, which seems very well laid-out. Based on my body weight, the above recipe is what I'm going for. They recommend using hydrolyzed whey protein isolate and glucose or maltodextrin for protein and carb sources.

My main trouble is navigating through the hundreds of different powder mixtures and unclear ingredients across hundreds of websites and manufacturers to find an economic solution containing the above ingredients.

Also, I'm noticing Phenylananine seems to only come in 500mg capsules, and not the 3-5g of powder recommended in my book. This isn't an error or something in the book that's going to injure me, is it?

posted by sdis to health (6 comments total)

Don't know if it will help - but I did a lot of research and finally ended up with ISOPURE (vanilla flavor) and Nitrix.

I have lots of energy and the Nitrix pumps me up :)
posted by bleucube at 4:49 PM on November 7, 2006

Buy the least expensive whey protein you can find and pick up some generic creatine monohydrate powder while your at it. That will do you fine, I swear. The remaining ingredients needed to make an awesome protein shake will be in your cupboard: table sugar or soda pop for creatine transport (maltodextrin isn't mandatory), a pinch of salt for maximum water retention and a multi-vitamin to address any vitamin/mineral deficiencies. Fruit is a popular addition but I wouldn't recommend it. The fructose from the fruit will re-fill liver glycogen and thereby impede glycogen uptake and storage to the rest of the body (but I digress).

I used to spend a lot of money on expensive whey protein and advanced creatine formulas, but I realised success in bodybuilding is more dependent on proper form and consistancy in the gym and a sound diet with ample calories. Suppliments help, but I wouldn't get too worked up about it.
posted by dropkick at 5:20 PM on November 7, 2006

dropkick: I may come to the same conclusion, but the authors make a pretty strong case for their choices, and I'd like to at least give them the benefit of the doubt for my first couple of months. (2:1 sugar:protein for immediate glycogen replacement, rapidly absorbable protein and aminos to help reverse catabolism after training rapidly, etc)

One question that's still a bit unclear is how to pick the whey protein. I've found some info online that suggests that noone uses pure hydrolyzed whey due to the cost and bitter taste. Is that the case? Is this stuff probably not really pure hydrolyzed whey isolate like it claims?
posted by sdis at 5:46 PM on November 7, 2006

The stuff you linked is expensive compared to the cheapo stuff like EAS Whey (13 bucks), so chances are it is pure hydrolyzed whey.
posted by Loto at 6:05 PM on November 7, 2006

go to protein factory and make a custom mix. or call them and explain what you want, they will help you get exactly what it is. and for a great price as they make the protein for a lot of the big companies. i am pretty sure they carry all of what you need in your mix.
posted by annoyance at 7:32 AM on November 8, 2006

Proteinfactory is perfect, thank you!
posted by sdis at 8:17 PM on November 8, 2006