I remember reading about Troops pre, during and post workout nutrition...I was wondering if he would be kind enough to post it here. It was a good read but I can't remember where I read it, I know he takes in a shake before, during and after training but I can't remember the carbs to protien ratio's.
Here is what I currently do on my "high carb" days. I alternate carb amounts all year, even in the offseason. Obviously each person will be different, so out of respect for my clients, I will only say what I am currently doing.
I train at 9:30 in the morning, so I will give the timing of the meals here:
9:00: 50g waxy maize, 30g whey isolate ion-exchange, 10g BCAA's
during workout: (I finish about 15min before I'm done training) 50g waxy maize, 10g BCAA's, 5g whey isolate, 5g L-leucine
10:45: 110g waxy maize, 10g BCAA's, 5g L-leucine, 45g whey isolate ion exchange
I have 2 cups white rice and 6oz of cooked chicken breast at 12:30
For a long time I had been taking the 45g whey isolate about 15min after the waxy maize post workout, in an attempt to keep the osmolality of the Waxy Maize as low as possible. I've experimented both ways, and I'm currently adding the protein into that meal to see if I notice a difference.