Hello guys, while i'm still working on my diet slowly i figured i get optimal with my PWO. I have been looking at some products and i do remeber that a lot of folks here make there own PWO. So instead of buying a PWO supplement that looks rather expensive i figured i could make one myself with some cheap whey (dextose i think) and whatever else most put in it. I was thinking of buying surge but its rather expensive, over $2 a serving.

Thanks for the advice.

Hello guys, while i'm still working on my diet slowly i figured i get optimal with my PWO. I have been looking at some products and i do remeber that a lot of folks here make there own PWO. So instead of buying a PWO supplement that looks rather expensive i figured i could make one myself with some cheap whey (dextose i think) and whatever else most put in it. I was thinking of buying surge but its rather expensive, over $2 a serving.

Thanks for the advice.

General consensus in this forum is whey, dextrose, and maltodextrin. All of which are inexpensive.

OK, guys i should of looked around but i was feeling a little lazy. :)

Seems i need malto and dextose. What kinds of ratios do people who want to cut/maintain usually take?

My bigger question is where can i get this stuff, preferly in canada.

This question should be made a sticky, its seems to be a popular question.

Kent Nutrition sells dextrose in 10-lb. boxes. ATW is about the best protein I've ever used, the chocolate mint is really great.

Mix it 1:2, protein:dextrose. My own personal preference is 1:1.5. I don't know what your protein requirements are, but I'm convinced the body can't use more than 30~40 grams of protein at the very most per sitting, so I shoot for abotu 30~35 g's protein, 45~50 grams carbs. I knock off a little dex because it's too sweet for me and I don't need the extra calories.

-R

OK, guys i should of looked around but i was feeling a little lazy. :)

Seems i need malto and dextose. What kinds of ratios do people who want to cut/maintain usually take?

My bigger question is where can i get this stuff, preferly in canada.

This question should be made a sticky, its seems to be a popular question.

You can order it through some of the forum sponsors. I get mine through B.B..com. Now products make it. The malto is called Carbo Gain. Now also makes dex.
As far as ratio, to each his own. I prefer a 2:1 C:F ratio while others prefer a 1:1 or 3:1.

I also use protein blends, i guess its down to the individual.

Thanks doordude i can get now products within canada.

I also use protein blends, i guess its down to the individual.

Thanks doordude i can get now products within canada.

Any time. :tu:

If you're going with a carb blend, it's really not going to kill you to use you protein blend. (just to put your mind at ease) You could get away with just using dextrose, since it's cheaper and easier to find. The carbs replenish muscle glycogen, not the protein...so thats where the focus should be. I've gotten unbelievable results using Beverly's proteins and their Mass Maker. All of their products are blends...so don't sweat picking up a straight whey protein too much.

Good idea Kino, yeah i'll just go with the dex.

Guys is "corn sugar" dextose? That's what the store sells for homemade beer supplies.

I just took this from a bb.com article.

So as a recap take .8 grams of a 50/50 blend of dextrose and maltodextrin per kg of body mass. Maltodextrin and dextrose are very easy to get and cheap by the way. And also remember, create an insulin spike at the very max 2-3 times a day or your insulin sensitivity will go down.

That means i need about 80grams of carbs in my PWO. Is this the general guide for most? If so should most of that be dex? Considering i'm not getting malt or should i just cut that in half?

I will have a few carbs in my whey too has i use a blend.

Yes that's dextrose.

80g for some is a lot. What are your height/weight/goals/etc.? Also how much protein will you be using? I myself put in over 80g carbs PWO, but I weigh almost 230, and have been experimenting for a while.

There are tons of threads on this, search around. :D

Thanks gtx, i'm 6 foot and 225. I want to pretty well stay the same weight but alter my bodyfat to muscle ratio. Its fine to lose weight but i don't want to gain any. I have upped my protein to 35 to 40g after my workouts.

I will probably start with half that 80g because my overall diet still contains a nice bit of sugar, not the good kind thou lol

Thanks gtx, i'm 6 foot and 225. I want to pretty well stay the same weight but alter my bodyfat to muscle ratio. Its fine to lose weight but i don't want to gain any. I have upped my protein to 35 to 40g after my workouts.

I will probably start with half that 80g because my overall diet still contains a nice bit of sugar, not the good kind thou lol

You're gonna use malto too correct? 80g of dex would send me into convulsions. I use 30g whey/ 47g malto/ 13g dex.

Nope no malt, maybe i'll try 20g first and see how that goes. I just like to know what i need to get my stores back up. There is simple sugar in my protein blend not much but i don't know what it is.

Bulk Mx & Dx:

http://www.store.honeyvillegrain.com/index.asp?PageAction=VIEWPROD&ProdID=485

http://www.store.honeyvillegrain.com/index.asp?PageAction=VIEWPROD&ProdID=481

$20 to ship to Canada.

Nope no malt, maybe i'll try 20g first and see how that goes. I just like to know what i need to get my stores back up. There is simple sugar in my protein blend not much but i don't know what it is.
I think that you'd be fine at around 40-50g of Dextrose PWO. I think that the only time I've ever gone higher than that is.... :confused: .... :confused: come to think of it I've never gone higher than around the low 50's. Just my two cents.

Ok thanks guys. I have my dextrose now i have to figure out how to measure it...tips :D

Ok thanks guys. I have my dextrose now i have to figure out how to measure it...tips :D
Get a food scale. Bodybuilding.com sells them cheap.

Get a food scale. Bodybuilding.com sells them cheap.
To measure grams you'd have to hit a Head Shop... :lol: (why would I know this? :confused: )
I use a tablespoon. 1TBS is in the neighborhood of 10 grams.
LATE EDIT: I looked it up for ya.
1 Tablespoon [US] = 0.9857843 Tablespoon [metric]

Nope no malt, maybe i'll try 20g first and see how that goes. I just like to know what i need to get my stores back up. There is simple sugar in my protein blend not much but i don't know what it is.

Dude, you need some form of complex carbs PWO.

Dude, you need some form of complex carbs PWO.
Why? Are you saying in your PWO Shake, or are you talking about the following 2 1/2 hours after your workout? I've read nothing to support having both simple and complex carbs in your PWO shake, unless it was being published by somebody trying to sell their product. What I have read time and time again, is dumping a load of simple carbs right after your w/o, then following with a whole food meal 1 1/2 -2 hours later comprised of protein/carbs/fats. If you weren't able to follow up with the whole food after your PWO shake, I'd be more inline with adding some complex carb into your shake...but that could be a piece of fruit just as well as adding malto. Also...if you wanna follow that route, then you might as well stick with a blended protein as well. Meaning...if you're mixing in complex carbs because you want to extend the nutrient uptake of your PWO shake (or whatever), that kind of nullifies the idea of using a straight whey protein. Doesn't it? :confused:

Well Kino, i read a few articles about complex carbs but all of them certainty could be looked at has marketing. John beradi being one and of course he created surge.

What do you guys think of this if i decide to add more to my PWO. Malt

http://www.sndcanada.com/gc/gc_item.exe?F=D&K=IN-E300&R=H%2FCatalog%3AInteractive&SN=092209004369159216248138&FF=H&FK=Catalog:Interactive&Z9=0

Well Kino, i read a few articles about complex carbs but all of them certainty could be looked at has marketing. John beradi being one and of course he created surge.

I read Beradi's article...Made me wanna run out and buy half a dozen containers of SURGE. :lol: Which I did. Later I bought some CARBO GAIN so that I could mix up my own surge concoction. In the long run, all this did was add more items to my shopping list, that I'd get stressed out over if I was going to run out. I saw no better results from adding malto, than using only dextrose. I'm not trying to be right here...I'm just trying to keep your shopping list as simple as possible so that it is easier to maintain long term.
Oh...now I mix my dex with vanilla Substance from Primaforce. Taste just like SURGE. :lol:

Yeah i like simple. It made me want to buy surge also and you can tell from my orginal post but that stuff is over priced has with all biotests products imo.

I take it surge and your version tastes pretty good :)

Yeah i like simple. It made me want to buy surge also and you can tell from my orginal post but that stuff is over priced has with all biotests products imo.

I take it surge and your version tastes pretty good :)

40+ grams of dextrose will make nearly anything taste good... :lol: I just really got addicted to how SURGE tasted. Not the greatest thing in the world, but not the worst either.

Why? Are you saying in your PWO Shake, or are you talking about the following 2 1/2 hours after your workout? I've read nothing to support having both simple and complex carbs in your PWO shake, unless it was being published by somebody trying to sell their product. What I have read time and time again, is dumping a load of simple carbs right after your w/o, then following with a whole food meal 1 1/2 -2 hours later comprised of protein/carbs/fats. If you weren't able to follow up with the whole food after your PWO shake, I'd be more inline with adding some complex carb into your shake...but that could be a piece of fruit just as well as adding malto. Also...if you wanna follow that route, then you might as well stick with a blended protein as well. Meaning...if you're mixing in complex carbs because you want to extend the nutrient uptake of your PWO shake (or whatever), that kind of nullifies the idea of using a straight whey protein. Doesn't it? :confused:

I don't know man. Everything i've read in this forum suggests using a mixture of simple and complex carbs PWO. Hell, before I joined this forum I had no idea what a PWO shake was. Are you saying the addition of maltodextin is unnessessary?
Just fore the record, I do use a protein blend post workout. NITREAN!

I don't know man. Everything i've read in this forum suggests using a mixture of simple and complex carbs PWO. Hell, before I joined this forum I had no idea what a PWO shake was. Are you saying the addition of maltodextin is unnessessary?
Just fore the record, I do use a protein blend post workout. NITREAN!
I'd say I suspect that everybody read the same material, or the posts from those who read that material. (Beradi's fairly well known out there)
Like I said...I'm just trying to keep my shopping list as simple as possible. My supplement budget was around $150 per month, and I was buying for 3 months at a time. That adds up quick, and I don't have that kind of cash to lay out...especially where I'm not competing. I'm just trying to help others keep barebones effective supplements in their homes long term. :nod:
Here's a copy/paste from Layne Norton, which made it easier for me to decide.

"dextrose is glucose

maltodextrin is a polymer of glucose molecules... 6-12 glucose units per chain. Neither is quantitatively better than the other. Dextrose is less expensive... go with dextrose"

I'd say I suspect that everybody read the same material, or the posts from those who read that material. (Beradi's fairly well known out there)
Like I said...I'm just trying to keep my shopping list as simple as possible. My supplement budget was around $150 per month, and I was buying for 3 months at a time. That adds up quick, and I don't have that kind of cash to lay out...especially where I'm not competing. I'm just trying to help others keep barebones effective supplements in their homes long term. :nod:
Here's a copy/paste from Layne Norton, which made it easier for me to decide.

"dextrose is glucose

maltodextrin is a polymer of glucose molecules... 6-12 glucose units per chain. Neither is quantitatively better than the other. Dextrose is less expensive... go with dextrose"


Who knows Walt? Just more shit to confuse me. I'm ready to throw ALL this garbage to the wind! :mad:

Who knows Walt? Just more shit to confuse me. I'm ready to throw ALL this garbage to the wind! :mad:

:lol: i'll stick with the basics myself. Whey and Dex. I don't need a huge supplement bill either. Between all the chicken breasts, whey, new equipment, joint support etc that's enough for me. And you gotta love the new gas prices :whistle:

:lol: i'll stick with the basics myself. Whey and Dex. I don't need a huge supplement bill either. Between all the chicken breasts, whey, new equipment, joint support etc that's enough for me. And you gotta love the new gas prices :whistle:

Uh-huh. But the price of malto is 10.00 for 10000000000 lbs! Pretty basic to me. Unless of course it's just a waste. I can't tell. EVERYBODY has a differerent opinion. I just wish EVERYBODY could agree on just ONE thing. I'm putting it on my Christmas list. Right on top!

Well the 2 places i seen besides here advocating malt and dex was bb.com and t-nation both of which have a huge vested interests to sell supplements. The stuff is pretty cheap like you said so i would lean towards the fact that it works. I think i'm like you dude i don't really like gettin TOO wrapped up in the science/studies, just tell me what works!

Well the 2 places i seen besides here advocating malt and dex was bb.com and t-nation both of which have a huge vested interests to sell supplements. The stuff is pretty cheap like you said so i would lean towards the fact that it works. I think i'm like you dude i don't really like gettin TOO wrapped up in the science/studies, just tell me what works!

I'll tell ya Canada, i've gone on my own instinct for a long time with GOOD results. I'm getting to the point where my head is spinning. Do this, don't do this. Do that, don't do that. Just when I think i've got the slightest grip on the "basics" of proper nutrition the rug gets pulled out from under me. I'm tellin' ya man. This shit is killing me!!! :mad: I'm getting ready to go it alone and see what happens.

Oats, chicken, turkey, the occassional steak, egg whites, fish, milk, cottage cheese, yogurt, vegetables (all kinds), fruits (all kinds), almonds, peanuts, seeds, olive oil, brown rice,

not that hard.

Of supps: I take... multi-vits, calcium, zinc, extra vit e, fish oil caps
and Whey.

That's not too hard on the supp bill and seems to be just the basics and works for me.

The rest of it goes too much this way or that for me to bother putting money down on it. Whey works, pretty much a given....the rest....welll maybe creatine is a close second, beyond that, I'll save my pennies buy a few more plates and dumbbells with the savings and just continue to hit the irons.

Oats, chicken, turkey, the occassional steak, egg whites, fish, milk, cottage cheese, yogurt, vegetables (all kinds), fruits (all kinds), almonds, peanuts, seeds, olive oil, brown rice,

not that hard.

Of supps: I take... multi-vits, calcium, zinc, extra vit e, fish oil caps
and Whey.

That's not too hard on the supp bill and seems to be just the basics and works for me.

The rest of it goes too much this way or that for me to bother putting money down on it. Whey works, pretty much a given....the rest....welll maybe creatine is a close second, beyond that, I'll save my pennies buy a few more plates and dumbbells with the savings and just continue to hit the irons.

Sounds reasonable Gordo. Sounds reasonable.