Posts Tagged ‘Whey Protein’

I decided that I was spending WAY too much money on supplements.  Because supplements are supposed to be SUPPLEMENTAL to what I am already consuming I thought it was a waste of money to pay for the Big Name Brands with their fancy Proprietary Blends and what not.  I decided to try to create my own personal Pre and Post workout supplements.  I buy ingredients in bulk.  My last bill was around $140.00.  This included ingredients for both the pre and post workout stuff.  The amount of ingredients that I bought should supply enough material for around 3 months of training (1-2 times a day, 5-6t times a week).  The equates to around $1.50 a day or $45 a month.  I was spending $100-150 a month on the Big Name Brands. I tried to keep it simple and easy.  I researched what a lot of the Big Name Brands used for ingredients in their supplements and tried to replicate it as closely as I could. What I found was that most pre and post workout supplements contained roughly the same ingredients as other pre and post workout supplements.  Here are the main ingredients:

Pre-Workout

  1. Caffeine
  2. BCAAs
  3. Beta Alanine
  4. Creatine
  5. Flavoring

Post-Workout

  1. Whey Protein
  2. BCAAs
  3. Creatine
  4. Flavoring

These along with a few other ingredients (glutamine, vitamin c, etc) make up the bulk of most pre and post workout supplements.  I decided to go to BulkSupplements.Com to see how cheap (but good) of ingredients I could get.  After I placed my order (I actually ordered through Amazon so I could get 2 day free shipping so I could get it faster) I figured out how much of each ingredient to use to get me to the average amount that most other supplements used.  Here is what I came up with:

Pre-Workout

  1. Green Coffee Bean – 1/8 tsp = ~212mg of Caffeine
  2. BCAAs (2:1:1) – 3 tsp = ~5.3g
  3. Beta Alanine – 1/2 tsp = ~2.3g
  4. Creatine Monohydrate (Micronized) – 1 tsp = ~5g
  5. Great Value (Wal-mart brand) Sugar free-Low calorie Pink Lemonade Drink Mix – 1/2 packet = 1/2 tsp = 5 cal, o carbs 15mg Potassium, and flavoring to cover up the other stuff.

Post-Workout

  1. Whey Protein Isolate – 2 Tbsp = ~30g
  2. BCAAs (2:1:1) – 3 tsp = ~5.3g (yes, I know I probably didn’t need to double up on the BCAAs)
  3. Creatine Monohydrate (Micronized) – 1/2 tsp = ~2.5g (yes, I know I probably don’t need much more than 5g of Creatine a day)
  4. Gatorade Powder – 1 scoop/12 oz = 80 cal, 21g carbs, and is good flavoring.

I poured the powders into (better)sealable containers and labeled them.  I measure them out each time.

If any of my readers have other ideas or a better way/cheaper way, etc. let me know.  I am open to trying anything.  I have been using my DIY supplements for a few weeks and I think they do help with my pre-workout energy and post-workout muscle soreness.

wp-1466872103006.jpg

 

Advertisements

Screen Shot 2015-12-12 at 7.09.59 AMScreen Shot 2015-12-12 at 7.10.08 AM

Summary:  Close to my limit on calories.  Great on carbs.  Double the fat intake I should have.  I finally hit my protein goal and went over by about 19g.  This was a very “Hungry” day for me.

Screen Shot 2015-12-11 at 1.50.39 PM

Summary: A little low on everything.  I didn’t have a lot of time to eat today.

Screen Shot 2015-12-11 at 1.44.51 PMScreen Shot 2015-12-11 at 1.44.59 PM

Summary:  Good on calories.  Great on carbs.  Perfect on fats.  Better on protein, but still kinda low. The Perfect Diet Day (as close as I can get).

Screen Shot 2015-12-09 at 6.19.18 AMScreen Shot 2015-12-09 at 6.19.26 AM

Summary: Good on calories.  Great on carbs.  Too much fat.  Way low on protein.  I need to get back into having more protein shakes or protein bars throughout the day.

Screen Shot 2015-12-04 at 6.25.10 PMScreen Shot 2015-12-04 at 6.25.21 PM

Summary: Late night snack put me over on calories, but I was starving and couldn’t sleep.  Carbs were great.  Too much fat.  Closer on proteins.  I just need to get back on track.

Screen Shot 2015-12-03 at 6.34.00 AMScreen Shot 2015-12-03 at 6.34.12 AM

Summary: Good on calories.  I think I actually ate a couple hundred calories less that 1265.  Carbs are a bit low.  Fat is good.  Protein is better.  Still not enough though.

Screen Shot 2015-12-01 at 8.12.17 PM

Summary:  Good on calories.  Good on Carbs. Good on Fats. WAY LOW ON PROTEIN!!!  I need to up my intake of protein and fast. I decided I am going  to make a protein shake with every meal so I can at least get 50-75 more grams of protein a day.

Screen Shot 2015-11-30 at 8.19.15 PMScreen Shot 2015-11-30 at 8.19.26 PM

Summary: Nice and low on kcal.  Didn’t really feel low energy.  Good on carbs and fats.  Very, very low on protein.  I just need to start having a protein shake with every meal otherwise I will never get enough protein.

Screen Shot 2015-11-24 at 7.21.07 PM

Summary: Didn’t all fit.  1750 cal, 132 protein, 142 carbs, 68 fat, 84 oz water.  Good on calories.  Not enough protein or carbs.  A little high on fat.  Perfect amount of water.  With Thanksgiving coming up I am going to try to control my food intake, but I can’t promise anything.  I love Thanksgiving.