Jujimufu workout drink strategies

July 15, 2014 Health

Unless you’ve been living under a rock since the year 2000, you know about workout recovery drinks. Now let me tell you important things about these drinks.

Don’t drink post workout drinks

Post workout drinks are based on an outdated mentality. You shouldn’t be waiting until after your workout to drink these things. Whatever you took as a post workout drink in the past, drink it before and during your workout instead. You should be finished consuming it near the end of your workout.

Classic workout drink recipe

The classic workout drink recipe is 50% sugar and 50% protein. For a long time I’ve been using this mixture:

  • Sugars
    • 25% dextrose
    • 25% maltodextrin
  • Proteins
    • 25% whey isolate (isolation method doesn’t matter)
    • 25% micellar casein

I created this mixture on truentutrition.com. It looks like this,

Acrobolix truenutrition.com mix

Note: There are a lot of websites like truenutrition.com that allow you to make custom mixes. Find one with origins closer to your own country.

Now let’s talk about other options. First, I’m not convinced waxy maize starch or any neological sugar has any advantage over the oldschool, tried’n’true, classic mix of dextrose and maltodextrin that I’ve been using since I was 17 years old. I think most pro athletes or pro bodybuilders who hype up the virtues of these exotic sugars are doing this only because their sponsors already sell a product containing it at a premium price to idiots.

As for the protein, any fresh, high quality protein is the way to go. I recommend starting with whey. It can be whey protein concentrate, whey protein isolate, or hydrolyzed whey protein. Hydrolyzed whey protein is predigested, so the thinking behind its so called advantage is that it is more quickly delivered to where it needs to go during training stresses. I used it exclusively for a year and I didn’t notice any advantageous difference compared to cheaper whey protein concentrates. So I don’t use it. Now, in regards to whey protein concentrates, they give me awful diarrhea if I consume them in high quantities, so that’s the only reason I stay away from whey protein concentrates altogether. So what do I use? I use whey protein isolates.

You can also use casein based proteins too. I do. I like Micellar Casein because it has shit loads of sub-fractions and growth factors. Remember this: good protein powders have more than “proteins” in them, they have other things too… That’s my case for Casein. It’s anabolic as fuck. Why do you think cottage cheese is such a popular bodybuilding food? Because bodybuilders who eat it grow. Why? Because it has casein, and casein is anabolic as fuck. So despite being slow digesting, I love casein proteins for training. People who think they digest “too slowly” for training purposes aren’t seeing the big picture.

In regards to freshness and quality, for whey protein specifically: if your whey has been sitting already opened on your shelf for a year it’s too old. Throw it away. If you buy whey protein concentrate or whey protein isolate it should look kind of clumpy and have this slight “moist” appearance. If yours has the texture and appearance of something like sand it’s no longer fresh, it’s low quality, or your product contains several other ingredients as fillers. So my recommendation: use whatever protein you buy within a couple months of opening so its fresh and buy a high quality product that doesn’t contain a dozen fillers.

Me? I buy all my supplements from truenutrition.com. No, I’m not sponsored by them. No, I have not asked to be sponsored. No, I do not care.

How much to use?

My general recommendation for anyone under 250 lbs who is fairly lean is 25 grams of sugar and 25 grams of protein per workout. Me? That’s what I use for almost all of my workouts whether tricking, body building, power lifting, or whatever. I’m 220 lbs and under 10% body fat according to BodPod. Here are some recent pictures,

Jujimufu back flex, Jujimufu's back

Jujimufu pose, Jujimufu lean, Jujimufu ripped

If you have more muscle than I do, consume some more. If you train hard for a time period significantly longer than one hour, consume some more. Otherwise, I stand by my general recommendation regardless of whether your workout is a high rep squat fest or a light tricking session, or whether you are bulking or cutting, or whether you are male, female, or transgender.

Never go empty

Consume your training drink in my general recommended amount even on days you’re just doing some active recovery work. Why? Because active recovery work increases blood flow. Increased blood flow means enhanced nutrient delivery. If you aren’t giving your body awesome nutrients during moments when nutrient delivery is enhanced you’re missing out on fantastic recovery opportunities.

Amino acids

Putting amino acids into your workout drinks is an excellent idea. I have already recommended creatine, tyrosine, and leucine. Those are the best. After that you can add some extra bells and whistles if you want. Who doesn’t want bells and whistles? I make my own amino acid mix I call Illminos. They’re [SIC!]

Jujimufu workout drinks

So I make some labels.

Jujimufu workout drinks

I put the labels onto these funny little pancake mix containers.

Jujimufu workout drinks

Then I just guesstimate the amount I funnel into my big workout jug.

Jujimufu workout drinks

A little bit more. A little bit more…

Jujimufu workout drinks

Do you see the Tumericore in the background? It’s hardcore Tumeric powder.

1/4th of a cup (45 grams) of my Illmino mixture contains,

  • 9 grams of Leucine
  • 9 grams of Creatine
  • 6 grams of Tyrosine
  • 6 grams of Glutamine
  • 3 grams of Taurine
  • 3 grams of Beta-Alanine
  • 3 grams of Betaine

I buy all of these ingredients separately from truenutrition.com and just mix them myself into my own containers.

In Tricking Supplements VI I mentioned why I use Creatine, Tyrosine and Leucine.

In Tricking Supplements V I mentioned that Glutamine and Taurine are supplements you can skip. I add them only because they are cheap and have supposed health benefits. I do not expect ergogenic aid from them.

That leaves Beta-Alanine and Betaine. Beta-Alanine has been purported to be the new creatine. Honestly, it’s cheap and I figure why not? So I use it. Not much is needed and too much can produce tingly hot flashes. Google it. Betaine is also cheap and there are reports and science behind its use as an ergogenic aid. Just google it. Betaine also smells awful.

Water intake

I’ve written about why I think drinking water is important and how to start drinking water. It’s simple: Your workout drink can be awesome but if you are consuming too much or too little water you’ll suffer. How much water should you consume? How much do I consume?

For tricking, jumping, sprinting, gymnastic ring work, or anything else that involves me working against my own body weight: I consume the right amount of water. This means primarily following my intuition. If I over consume water during these activities I feel uncomfortable, bloated, or heavier. For heavy weight lifting or anything that involves me working against external resistance: I consume more water than my intuition tells me to. I’d rather err on the side of caution during these activities and over-consume water than under-consume it. I typically drink 2 liters of liquids within the hour that I lift weights.

Electrolytes

Consume electrolytes regardless of whether you sweat or not. If you sweat more, consume more. There is also a lot of talk out there about how sodium will fill out muscles and increase vascularity. If you’re interested in this concept, I encourage you to try the following experiment if your goal is to get a massive pump in the gym:

First, eat this meal 1 hour before your workout: Eat a banana. Then eat a large, microwaved white baked potato with 2 grams of healthy sea salt (not table salt), that means something like Celtic Sea Salt or Himalayan Sea Salt. Next, add some coconut oil or real butter to your potato (organic, pasteurized butter is preferred). Ingest about 50 grams of protein from any source to round out the meal. Drink 1 liter of water also. The banana and potato have shit loads of potassium and the healthy sea salt has a shit load of sodium and other trace minerals.

Jujimufu dog, Jujimufu bojo

Are my “healthy salts” Bojo approved? I cannot tell.

Last, add an electrolyte mix product to your workout drink. 

Okay, now that you’re charged up (like that pun?) see what kind of pump you get in the gym.

Eat post workout meals

When your workout is finished, and your workout drink is consumed, go eat a real meal within the next hour. Me? I usually consume something like my work meals, regardless of whether I am at work or not. Cool? You bet.

And that’s it!

Comment below if you have questions!

38 comments

  1. Jon Call says:

    Now that I think about it, I’m certain I’ll get asked about something like chocolate milk. So, honestly, I love it as a workout drink. Except it’s not as convenient as having ready’to’mix powders which I can keep in my car, my locker, or my office. Also, milk has a tendency to “blur” abs in some people because the body can perceive it as an allergen regardless of whether or not a “real” allergy is present. (Personally I’m big on hypoallergenic alternatives when possible.) Also, I think the milk you buy in the store is… not healthy or ideal. I’d go with unhomogenized, unpasteurized RAW milk if you can find a source. The disadvantage of the fat content inherent in such a product would be outweighed by the advantage of all the other amazingly healthy, anabolic things still present in that kind of milk.

    Anyway, I still think something like chocolate milk would be a decent workout drink option, unless you are on an extreme cutting diet. I liked it when I used it a few years ago.

  2. Josiah says:

    I’ll try the sea salt, potato and banana thing but why is sea salt different from table salt? Isn’t NaCl just NaCl? I have also noticed that consuming a lot of oats or buckwheat makes my vascularity increase a lot as well so this will be interesting to add both of these methods together.

    • PureApeshit says:

      sea salt has more mineralz than just NaCl – By dry wight percent: Sodium, 30.8; Potassium, 1.1; Magnesium, 3.7; Calcium, 1.2; Chloride, 55.5; Sulfate, 7.7 and other trace elements 😀

      However, there is little or no health benefit to using sea salt over other forms of sodium chloride salts. As you get ur potassium and magnesium and calcium and sulfates from regular food.

      Juji mufu is just full of bullshit as always hahahahaha

      but i admire the passion and obsession :S:D:D:D:D

  3. Josiah says:

    Thanks! 😀 I see you enjoy chemistry as well.

  4. David says:

    Wow, looks like you’re really reliant on your powders and supplemets, that’s actually really complicated man, great job 😀 Innstead of using powders I would usually just eat the foods that contain what I need in my system,(too complicated to do the powder thing) since i’ve not been a fan of using artificial stuff, when I can easily get what I want from foods for cheaper.

    I’m aiming for more of Bruce Lee, strength results, the strength and speed, without necessarily the buff aesthetics to show for it, not tried powders before, but if I do this will I get buff an slow?

  5. Josiah says:

    Powders are just nutrients that can be hard to get through normal food sometimes. Powders won’t make you buff by themselves because your training and diet (powders are part of a diet as well if you use them) is the most important factor on what will determine your size and strength. Protein powder isn’t necessarily artificial. It’s just a protein nutrient and hopefully a higher quality protein as well (fuck the stupid muscle milk products use whey protein with a good meal if you use a protein powder). I must ask on why you don’t want to become huge? Being buff will not make you slow, maybe bulky but not slow. Look at Antoine Vaillants tricking. He’s a super heavy weight bodybuilding trickster. He might not be as swift as Anis Cheurfa but he’s definitely far more powerful and can kick as fast as him. I would rather get kicked by Anis at full power over Antoine kicking be with half his power. Good luck 😀

  6. Dobi says:

    You recommend 25g sugar and 25g protein of each (maltodextrin/dextrose, whey/casein) or together? So is it 25g malto, 25g dextro, 25g whey and 25g casein? I’m asking because half of it sounds surprisingly little to me.

    • Jon Call says:

      25g mix of malto/dextrose. 25g mix of whey/casein. So yes, it does sound surprisingly little because it sort of is. You can experiment yourself but this is the dose I feel comfortable recommending for everyone. In fact, for the first 3 months of this year I trained only using my amino-acid mixture. No sugar or whey. Still got huge pumps in the gym. Stayed razer lean. Was 100% surprised this was possible. Added it back in and felt A LOT better during my workouts (duh, carb and protein give energy). I like this amount the best.

  7. Dobi says:

    Ah OK, thanks. I use 30g whey and 30g dextrose at the moment. I just thought that huge guys with much more intense workouts like you would consume at least twice as much. 🙂

    • Jon Call says:

      I use to. I do not find the higher amounts agreeable. More apt for an upset stomach and water retention.

  8. Minski says:

    curious, do you still take creatine during your “no season” ?

  9. David says:

    Hahaha its a funny story, as a kid I would watch DBZ, and they would always reinforce never to trade in speed for strength, and after studying Bruce Lee, i discovered its possible to have the strength of being really buff but while still having a small frame (again reinforced in DBZ). Bruce Lee’s kicks were described to have been like being hit by a car, which I doubt much people can pull off now.

    I DID initially want to get buff, and yeah I pulled it off, so know I want the speed. Plus, I don’t really have ready access and the money to buy any powders myself, I still live with my parents, they’d definitely object, so I turned to food, found the food I required which gave me what I want, and like you said it can be hard to get the nutrients and sometime it can be in small amounts, so I have to eat more(which is good, I mean, who doesn’t love eating 😛 ) and train more to get rid off any of the excess things i don’t (Who doesn’t love training 😛 )

  10. Tony P says:

    Table salt usually has an iodine additive where naturally occurring sea salt doesn’t. Not that Iodine is bad for you, you would need to look up the research on that because I don’t know right off the top of my head the health benefits of Iodine and how much would be too much. Its put in because we are usually iodine deficient without it as far as I know, but I’m no nutritionist.

  11. Tony P says:

    I tried to reply, but it sent it to the bottom for some reason. Anyway, Table salt usually has an iodine additive where naturally occurring sea salt doesn’t. Not that Iodine is bad for you, you would need to look up the research on that because I don’t know right off the top of my head the health benefits of Iodine and how much would be too much. Its put in because we are usually iodine deficient without it as far as I know, but I’m no nutritionist.

  12. Berthold says:

    So I’m going to guess that you aren’t a believer in the highly branched cyclic dextrin thing that’s been going on lately?

  13. Taegashi says:

    So then what do you use for your POST workout drink? Is it the same as your pre and during?

    • Jon Call says:

      Taegashi, I don’t drink post workout drinks anymore. Haven’t in past 2 years. Whatever kind of things I use to drink post workout, I now drink throughout my training session. Then about 30-60 minutes after training I eat a normal meal.

  14. Taegashi says:

    I see, I’m sure that would make “recreational” weight lifter’s minds blow.

    • Jon Call says:

      Post workout drinks are sooooo 2002 haha. I’m not alone in this new paradigm shift though, Antoine Vaillan’ts coach John Meadows has become very popular in recent years with his writings and methods. I’m a big fan of his work too. He’s sort of on the forefront of proper training nutrition and he recommends the same thing: more important to get nutrients during workout and drink during workout shake than after. I originally started drinking during workout drinks based on an old writer, David Barr’s works, but John Meadows is reinforcing the same thing. He does the same thing with drinking traditional post workout drinks during the workout and eating a normal meal afterwards…

  15. Valvolt Nova says:

    Kurz in Science of Sport Training says that carbs taken during workout help spare glycogen. Obviously, they won’t give the same benefits if taken post workout.
    And I bet that aminoacids, being easier to digest than proteins, are a good choice if taken during workout.
    Currently, my peri-workout drink is made of creatine, BCAA, minerals and some carbs.

  16. Darrin says:

    Hey Jon, first off thank you for all the advice on TT and now Acroblix. Been a fan for years. I’m getting into lifting (doing SL 5X5 at moment) and I guess I’ve been living in 2002, because up until reading this, I’ve been doing post workout recovery drinks. After reading this I’m going to change to pre workout drinks and want to duplicate your mix via True Nutrition. I do have one question though (sorry if it’s a dumb one). You say your ideal pre workout mix would be 25g sugar/25g protein, but recreating your mix, I get 7.4g sugar (14.3 total carb)/13.2g protein per scoop. So would I then do two scoops to get me closest to that ideal mix? I’d still be under in the sugars (14.8g), but good on protein. As I said, sorry if this is a dumb question and thanks.

    • Jon Call says:

      Good question. My mix is 25:25:25:25 maltodextrin:dextrose:whey protein isolate cold filtered:micellar caseinate. Maltodextrin, technically, is a long chain polymer carbohydrate, so it doesn’t get listed as a sugar on “nutritional labels” … The unique thing about Maltodextrin, however, is even though it’s a long chain carbohydrate, it has a high glycemic index and is digested rapidly, even though by virtue of its molecular structure it evades the listing of it as a sugar by a technicality. You are doing it correctly.

  17. Darrin says:

    Awesome! Thank you for such a quick reply! Looking forward to giving your workout drink recipe a try and seeing what kind of results I get. Thanks again.

  18. Itaris says:

    Hey
    mayby a little late with this reply but i want to try the recipe ^^
    but I’ll be damned if I know about this whole workout drink thing.
    the sugar protein basic is clear (50g) 🙂
    on top some amino acids (45g) ->check
    “Last, add an electrolyte mix product to your workout drink”… ok what now Salt ?! ..the good himalayan ?! !! but how many 1g… 3g

    hopefully the question is not to bad.. and some can give me a short reply 🙂

    • Jon Call says:

      I’m having trouble sourcing electrolyte mixes that are affordable. Truenutrition has a problem with having great products that they suddenly stop carrying. The protease enzyme is another one I miss from them. It pisses me off. You used to be able to buy 100 gram packets of electrolyte mixes (several forms of sodium, potassium, zinc, etc) for like a few bucks from TN.com. I’d add 0.5 to 1.0 grams to a workout drink, and even cap the powder into pills for really sweaty workouts, but now they no longer carry it. I e-mailed them about it and they said they were going to reformulate it this summer… The best you can do is pay an insane price from other vendors for electrolyte capsules (I wouldn’t recommend this) or just have a meal with some salt and potassium sometime before training (potato with a bit of sea salt).

  19. David says:

    Tumeric/core (added ginger/garlic or something?), do you find this mix to have overt anti-inflammatory effects? Or is it more subtle in your experience?

    I’m a lifter (not a tricker), who took up climbing(bouldering) a few years ago because I have an ongoing post-op bilateral knee inflammatory thing that doesn’t like running, squats, or just about any leg movement in great volume other than hiking. One-arm pullups are cool, but I like squats and deads far more.

    • Jon Call says:

      It’s just Turmeric powder in a container with a fun name 🙂 I take a TBSP of it with cinnamon everyday for health reasons. Turmeric constituents seems popular for anti-inflammatory and anti-cancer implications, taking the straight powder seems the most economical way of supplementing with it. I just figured “why not?” so I supplement with the turmeric spice. I don’t like the taste of it. :-/ eugh.

  20. David says:

    The workout drink Juji explained above is:
    25g sugar (half dextrose 12.5g/half maltodextrin 12.5g)
    25g protein (half whey isolate 12.5g/half casein 12.5g)

    So order a blend on a site like Truenutrition.com or buy the individual ingredients and measure accordingly. NOTICE, these numbers DO NOT have to be exact. Do not sweat the details here man (1g or 3g of salt? who cares, experiment!) just get something close to the above and you’ll be all set.

    • Itaris says:

      thanks for the feedback

      i know that the numbers ar not exact but one from the pros to start would be nice 😉

      may my expirience can help
      your inflammatory problem if its tendon .. tenovaginitis ?! i get gret resoults form drinking field horsetail as tee because his great ammount of silizium (boiling time 10 min, drinking it about 1month solved my tendon probs) many runners use a field horsetail extract

      when the probs more cartilage .. chondritis?! sadly i also have expirience in this -.- i get good results with glucosamin (750mg) chondroitin(525mg) komplex with some vitamin c (120mg) and mangansulfate (8,4mg) after 3 weeks probs where solved

  21. Michael says:

    What workout drink proportions would you recommend for a skinny fat trying to lose fat?

    • Jon Call says:

      Well, in this case I might recommend the same proportion I use during “hard” workouts, and nothing otherwise. I actually do train often without using a peri-workout drink, though I don’t believe it’s exactly ideal for me, more for preference.

  22. Arian says:

    For the past couple of weeks I have been playing around with taking in BCAAs before my morning cardio, and just last night I decided to mix a weeks worth with sugar free jello mix with some lemonade crystal lite just to over power the gross taste with a little more flavor!
    It’s not bad, if I could get my hands on some agar agar I’ll see if it works with that as well!

  23. Tim White says:

    Hey Juji, what do you think of the intakt of there sugars and dental health? Isn’t the risk of developing cavities high when ingesting 25 grams of sugars everyday? Could you drink through a straw to mitigate the damage (haha)? Brush your teeth directly after consumption? Or chew on xylitol gum? A post about dental health would be awesome, and also your thoughts on sugar alcohols like xylitol (for dental health), maltitol, erythritol etc.
    – Tim from Sweden

    • Tim White says:

      Intake of these sugars* damn autocorrect

    • Jujimufu says:

      I’ve read a few well-to-do bodybuilders brush their teeth after these type of drinks. I personally just brush my teeth once a day at night. I think my high and frequent water consumption protects me from bad breath and dental problems which I haven’t had in the past 5+ years.

  24. Tmo Frta says:

    I always read a lot of people bashing Muscle Milk proteins but I never understood why. I have a tub of muscle milk powder and it contains a lot of the stuff you talk about above, AND it tastes like chocolate. Is the protein just cheap?

    I honestly don’t take supplements very much anymore. Instead, I’ve just been trying to eat a buttload of food. However, I’d like to start incorporating some pre-workout drink into the mix.

    Thanks in advance for any help!

  25. Alex Taschuk says:

    Hey Juji !
    Just wondering about your amino blend. You mix that with the carb/protein mix all in one container right ? And also what flavor do you prefer from TN.com ? I imagine all those amino acid powders mixed together tastes pretty aweful… And how much of each amino powder do you mix in your containers ? Out of a 500g bag
    Thanks s much i look forward to your reply

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