should I bulk up?

zoohockey

thanks guys!!!

Springfield1970

Meal timing - my approach adopted from Matt Fitzgerald and a few others, plus my experience.
- Protein I decided after research is best spread out, I personally eat 3 meals a day and a snack, so it's .8g per pound of body weight OR 1g per pound of lean mass. Spreading out the protein ensures a constant stream of amino acids for repair.
- Carbs, I aim to get higher carb intake 2/3 hours BEFORE my workout, of different release or slower release stuff like oats and bananas. High release stuff like glucose, for DURING workout (if you're going over lactate threshold for more than an hour). I will go over calories with drinks so prefer to eat real food though. AFTER workout slam some fast release white starchy carbs within an hour to transport amino acid to muscle cells, along with protein. This speeds repair for next day.
- So I work, and a lot of athletes on a four hour window.
- Some only eat slow release and limit carbs outside the window. It makes sense if you're a high performance athlete with calorie limits to keep weight down.

zoohockey

Springfield1970 wrote: »

Meal timing - my approach adopted from Matt Fitzgerald and a few others, plus my experience.
- Protein I decided after research is best spread out, I personally eat 3 meals a day and a snack, so it's .8g per pound of body weight OR 1g per pound of lean mass. Spreading out the protein ensures a constant stream of amino acids for repair.
- Carbs, I aim to get higher carb intake 2/3 hours BEFORE my workout, of different release or slower release stuff like oats and bananas. High release stuff like glucose, for DURING workout (if you're going over lactate threshold for more than an hour). I will go over calories with drinks so prefer to eat real food though. AFTER workout slam some fast release white starchy carbs within an hour to transport amino acid to muscle cells, along with protein. This speeds repair for next day.
- So I work, and a lot of athletes on a four hour window.
- Some only eat slow release and limit carbs outside the window. It makes sense if you're a high performance athlete with calorie limits to keep weight down.

thanks! very helpful