50 grams whey
70 grams dextrose
10 grams creatine mono
10 grams bcaa
10 grams glutamine
Whole food meal one hour later.
I'm running Novolog with this.
Some will argue against putting extra bcaa or glutamine but the cost is pretty low so I cover all bases.
50g Karbolyn
30g Hydrolzed WPI
10g Leucine
10g Berry/Greens powder.
2 scoops chocolate whey, 1 half carton eggbeaters. 100 grams of protein in a delicious shake.
Well that took some wading-through.
I like your shake GS, with the exception of the added glutamine (yeah, been doing more research and it would appear that it's unnecessary), and I'd rather see something like Vitargo or Karbolyn instead of dextrose. Couple of things to research. When I had my most impressive run with slin, it was when I was following my own version of Monster's Insulin Primer. This included large amounts of EAAs, rather than just specifically BCAAs. Also, the slin will absolutely help you use the full 50g whey as intended, but just remember when you back down off the slin that 50g whey is too much.
Mike, I like your shake a lot. I don't think hydrolyzed is necessary, speed-wise, especially since it's more expensive and more bitter. And also keep in mind that, with the added 10g leucine, you're actually at 40g of protein in the shake, which means you are likely losing 10g of protein to glucose.
spinyvegeta, 100g protein shake is completely unnecessary. You're likely to be getting 30g protein utilization out of that and the rest is being converted to glucose by your liver. This, of course, depends on the specific blend of protein and whether or not you are on insulin. Safe to say though, you could save yourself money by dropping the total protein per hour down to roughly 30g.
When I finish letting my body find a happy place, I'll be running this insulin program:
1 hour pre-workout:
20g EAAs
50g Karbolyn
10g Creatine
5g Citrulline Malate
Immediately pre-workout:
5iu Humalog
Intra-workout:
20g EAAs
50g Karbolyn
Immediately Post-workout:
10iu Humalog
10-15min Post-workout:
50g Native Milk Protein Isolate
100g Karbolyn
10g Creatine
10g Fiber
I'm also looking into buying bulk sweet potato powder to replace the Karbolyn. Not sure on that yet.