what do you eat pre and post workout?

bambiemd

The carb is used to refuel muscles drained of glycogen (the energy source needed to fuel muscle activity). Protein is "instrumental" in rebuilding muscle -- damaged from a tough workout. Combined, they create a 1-2 punch that tops up energy stores in anticipation of the next w-o.

A phenomenon called "hypersaturation" occurs when food is consumed withing 20 mins immediately following exercise. The muscle is starving and it acts like a vaccum to restore the glycogen content.

The ideal mix for most ppl is 30 grams of carbs with 10 grams of protein.

N drinking a carbohydrate-protein mixt before your workout leads to greater uptake of the amino acids in your muscles

And why would you need to replenish glycogen immediately after a workout, unless you had another glycogen depleting event shortly upcoming?

The so called window of opportunity/anabolic window persists up to 24hrs

And a small dose of protein without carbs will maximally stimulate MPS

Ah wow you're making me lose my poker game

Eating excess protein after exercise doesnt refuel the muscles... Carbs r necessary to take advantage of this period of muscle cell hunger.

I would need to talk about adenosine triphosphate just to get into the oxygen/protein/fat/glycogen-carbs matter and my english is not good enough for that. So unless you're french and want to talk about it, I suggest you do some research on the last studies made, and keep yourself up to date with fitness magazine because what they thought 10 years ago isn't right anymore, and the proved it.

muppetsbear

On cardio mornings I start at 6 am. I have a large glass of water, porridge with skim milk or an oikos yogurt and a banana along with 5 grams of Glutamine. I do 65 mins of cardio 30 ellipticle HI, 20 mins interval running and 15 mins incline bike this is 4 days a week. When I finish I have a glass of chocolate milk (skim) within 15 mins followed by 2 poached eggs if I have time before work or at least 2 slices of 12 grain toast with jam (low sugar). Followed by 5 grams glutamine.

For weight days at night water and supper. I do weights followed by chocolate milk (skim)

I'm no good at math it's 65 minutes of cardio.

Acg67

The carb is used to refuel muscles drained of glycogen (the energy source needed to fuel muscle activity). Protein is "instrumental" in rebuilding muscle -- damaged from a tough workout. Combined, they create a 1-2 punch that tops up energy stores in anticipation of the next w-o.

A phenomenon called "hypersaturation" occurs when food is consumed withing 20 mins immediately following exercise. The muscle is starving and it acts like a vaccum to restore the glycogen content.

The ideal mix for most ppl is 30 grams of carbs with 10 grams of protein.

N drinking a carbohydrate-protein mixt before your workout leads to greater uptake of the amino acids in your muscles

And why would you need to replenish glycogen immediately after a workout, unless you had another glycogen depleting event shortly upcoming?

The so called window of opportunity/anabolic window persists up to 24hrs

And a small dose of protein without carbs will maximally stimulate MPS

Ah wow you're making me lose my poker game

Eating excess protein after exercise doesnt refuel the muscles... Carbs r necessary to take advantage of this period of muscle cell hunger.

I would need to talk about adenosine triphosphate just to get into the oxygen/protein/fat/glycogen-carbs matter and my english is not good enough for that. So unless you're french and want to talk about it, I suggest you do some research on the last studies made, and keep yourself up to date with fitness magazine because what they thought 10 years ago isn't right anymore, and the proved it.

Likewise on the keeping up to date. Did I miss you substantiating that protein before a workout will increase lipolysis by nearly 100% or that whey/casein/a combo specifically targets belly fat?

Carbohydrate does not augment exercise-induced protein accretion versus protein alone. Med Sci Sports Exerc. 2011 Jul;43(7):1154-61

http://www.ncbi.nlm.nih.gov/pubmed/21131864

CONCLUSIONS:

Our data suggest that insulin is not additive or synergistic to rates of MPS or MPB when CHO is coingested with a dose of protein that maximally stimulates rates of MPS



Disassociation between the effects of amino acids and insulin on signaling, ubiquitin ligases, and protein turnover in human muscle

http://ajpendo.physiology.org/content/295/3/E595.full

"However, it was surprising that adding insulin at higher than systemic postabsorptive concentrations had no further effects on MPS or LPS. We cannot account for these differences except to raise the possibility that in our studies the stimulatory effects of amino acids stimulated protein synthesis to a maximal extent and that further addition of insulin had no additional effect

AeolianHarp

Good discussion. As a side note, there is merit to the pre- and post-workout nutrition thing but the problem is the "timing" that is advocated. The level of immediacy and timing people think is needed is a little nuts. I know Alan and Lyle have both advocated for consuming nutrients around workout.

mignon_ette

Protein and carb mix exactly 42 minutes pre workout. Use an analog watch and sip on the protein when the second-hand is at 15, and sip on the carb when the second hand is at 45. Try to finish it within 5 minutes, for optimal delivery of the nutrients into your stores. Exactly 9 minutes after the workout, have a 14 oz recovery drink which has been cooled to exactly 36 degrees Fahrenheit. Drink it in 3 even gulps of exactly 4.666666667 ounces each. Then finally, and this is very important, crack your knuckles and exhale purposefully.


Just kidding. It doesn't matter.

This has to be the bestest thing I've ever read.

I hate eating by numbers... takes the joy out of food. Then again - maybe thats why I'm here.

In addition

I think that hot french girl and hot abs guy should just get a room and compare notes...... ppppfffft! :laugh:

SergeantSunshine_reused

Coffee before for some energy, otherwise depends on the day

littlepinkhearts

Protein and carb mix exactly 42 minutes pre workout. Use an analog watch and sip on the protein when the second-hand is at 15, and sip on the carb when the second hand is at 45. Try to finish it within 5 minutes, for optimal delivery of the nutrients into your stores. Exactly 9 minutes after the workout, have a 14 oz recovery drink which has been cooled to exactly 36 degrees Fahrenheit. Drink it in 3 even gulps of exactly 4.666666667 ounces each. Then finally, and this is very important, crack your knuckles and exhale purposefully.


Just kidding. It doesn't matter.

omG i freakin GIVE UP!!!! hahahahaha:flowerforyou:

warmachinejt

babies

twoboys2012

Protein and carb mix exactly 42 minutes pre workout. Use an analog watch and sip on the protein when the second-hand is at 15, and sip on the carb when the second hand is at 45. Try to finish it within 5 minutes, for optimal delivery of the nutrients into your stores. Exactly 9 minutes after the workout, have a 14 oz recovery drink which has been cooled to exactly 36 degrees Fahrenheit. Drink it in 3 even gulps of exactly 4.666666667 ounces each. Then finally, and this is very important, crack your knuckles and exhale purposefully.


Just kidding. It doesn't matter.

LMAO
OMG ... I was fully reading it goind OMG this person is hard core ... how the heeck do they know that ... then i see 'kidding' ... nicely done!!!

Kerri_is_so_very

bump

Sublog

are you ment to eat a protein rich snack pre and a carb snack post or is it the other way round ....?

The Primary Laws of Nutrient Timing

The First Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
The Second Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.

hesn92

Lol I don't know. I just eat when it feeeels right.

I had a little snack beforehand and then after I ate lunch. *shrug* Both had protein and carbs...

NancyMarie13

Get
In
My
Beeehhhhllllaaayyyyy

That is all :-)

Useful info!
Chocolate milk it is :glasses:

Chris_acc_can

pre-workout, I take a clif bar, it's an energy bar that is well balanced, organic, and has enough carbs to energize your workout. Post workout I take a post recovery formula. It's similar to a protein whey only it has some added benefits. A regular protein when will work. You just want to give your body some carbs and protein to help kick start recovery.

AeolianHarp

Alan Aragon just posted this over on BB.com. This should put this a lot to rest:

"Your statement ignores scenarios where a protein-rich preworkout meal is consumed, which in many cases would nullify the need (& thus optimality) of another protein dose within an hour of training. For example, 45 g whey by itself takes 40 minutes for insulin levels to peak, 50 minutes for AA levels to peak, and appx 3 hours for both to return to baseline. Now, add carbs &/or fat to that in your preworkout meal, and you have an even longer appearance curve. Don't get caught up in the hype of the anabolic window. It rarely applies to typical weight training scenarios. Add to this that the majority of long-term studies don't support it (within the context of weight training), then you have insufficient grounds to make the blanket claim that protein dosing within an hour of training is optimal."

mmapags

bump