Peri-workout: 25g of protein mixed with 50g of dextrose and maltodextrin, plus some L-leucine and/or BCAAs (about 5g) plus 1/2 tsp baking soda, 1/2 tsp salt, 1/4 tsp potassium - the last is my electrolyte mix.
Weird! What's that all about? Do you notice a drop in performance without it? Is it hard to stomach? I don't think I'd ever drink a shake during a workout because I couldn't stomach it, but BCAAs and things are something I've never really considered...
When I forget the salt/potassium/baking soda mix, yeah, I can tell the difference in my post-workout recovery. I feel more tired.
It's not hard to stomach this at all. It's actually very thin and water, with the ON whey protein (double chocolate) and 65/35 maltodextrin/dextrose mix. It's not a "shake" really. It's not thick at all, it's like drinking flavored water, but without that cloying fakeness and over-sweetness of gatorade or powerade.
I find the days I don't drink this during my workout, I don't do as well in the workout and I don't recover as well. Same with post-workout. However, my workouts are always very strenuous. I tend to leave the gym feeling like I left every rep and every yard and every second I had in me on the gym floor, and I need to start eating to get back to form.
I wouldn't do this with a milk-based thick smoothie, of course, but the days I forget my shake and drink water . . . ugh, I can't hack my workouts. And keep in mind I'm carb-cycling, so these are the only simple carbs I'm getting and otherwise I'm going low-carb. So this is also meant to cause a big spike in my blood sugar levels right as all that protein is being digested post-workout.
Then I go eat pasta or oatmeal or rice, and fruit, and PBJ sandwiches, and so on. But right now I'm trying to muscle back up, I'll be cutting again soon enough for my next tournament.