Pre workout blend

I'm working on a pre workout powder. I tend to take my time while exercising so I assumed that a slow digesting powder would be ideal, not sure though. I've tried different blends, but am unfamiliar with what my carb and fat ratios should be. I'll list my start and perhaps can get further input.

40% aussie
20% egg white
5% super plama
10% creatine
??

Perhaps it's too complicated, I don't know. I've been using this type of mixture for awhile and I am pleased with the results thus far, however, I wish to optimize the powders performance if possible. I am also on a budget. Opinions welcome!

Anyone? I'd like to know before I place my next order! Much thanks! Didn't know if a fast digesting protien powder mix would stay in my system long enough to last the duration of my workout. That's why I always went slow.

sorry for delay..you could add some rice carbs or oatmuscle

Also, even though you take your time working out, it's still relatively quick in relation to you digestive system. Casein can take up to 7 hours to digest while whey takes 1-2 hours. Consequently I'd go with whey and egg white. I would think casein would just be too slow.

And you would feel full while working out. Keep it simple, give yourself a light base of nutrients, and then go for the full monty afterwords. View Alex's pre workout video on youtube or wherever it is. You may not be able to do all of that stuff, but it gives you an idea.

Thanks! I think I will go with a whey instead of a casein. What about precentages of carbs and fats? Or is this better for post workout?

edit: How does this sound for pre workout, or is it too complicated?

40% Tri-fx
20% egg white
5% plasma
10% oatmuscle
15% omegamuscle
10% creatine

I am not very good at formulations.

yup too complicated for me anyway. 20 oz gatarade combined with 20g pepto/5g killer/5g creapure sipped on before/during then chug remainder when done working out. thats usually what i do. may change ingedients sometime but i'm liking it 4 now

Can you suggest any thing good that has protien, fat and carb. (if fat and carb are necessary) at around $10/lb. I'm at a loss! I have been doing alright with what I have been taking, but I had no idea casinate took so long to digest!

At $17.44 / lb, Alex offers his own preworkout formula:

http://proteinfactory.com/shop/produ...7&cat=7&page=1

63% Rilose
25% PeptoPro
2% Glutamine Peptides
10% Red Muscle

Using this as a model. I went to Alex's Customize Lab and came up with the following (at $7.69 / lb)

75% Rilose
25% Hydrolyzed Ion exchange whey 5000

The Red Muscle isn't available in the lab, while the Glutamine Peptides can only be added in increments of 5% (personally i think they are WAY overrated anyways). The Whey 5000 is cheaper than the Peptopro, but isn't nearly as bitter tasting. If you can handle more bitterness, you can actually save even more money (i.e. drop the price to ~ 6.30 / lb) while increasing the effectiveness of your pre-workout drink by substituting the hydrolyzed 1400 (or even the 520 if you have handle it's super-bitter taste AND it's lactose ... the 520 is a hydrolyzed concentrate, the 1400 is a hydrolyzed isolate) in place of the Whey 5000.

Hope this helps ...

Thanks. I was just wondering, why so many carbs? I thought you needed mosty protien and carbs and fats lesser so. I guess this is where I get confused!