working out & Nutritional Timing

jjrichard83
jjrichard83 Posts: 483 Member
in Health and Weight Loss
Below is a combination of science & my personal preference of the best timing of nutrition and what to eat on workout days. Like to know if anyone else has a routine that works for them.


Pre- workout - Shake or simple carbs - fruit - prunes - and/or some coconut oil.

Muscles have limited glycogen storage, and if you plan on an intense workout - you want to make sure you don't hit a wall.


Post workout - simple carbs + Protein (liquid form).

It's been shown that consuming carbs and protein at a 3:1 or 4:1 ratio after a workout (within 30 mins of workout) delivers a much greater rate of muscle glycogen re-synthesis (we already knew that about protein). Adding carbs with the protein can assist with muscle damage - meaning you'll repair faster so you can schedule your workouts more frequently.

I take my post workout protein and carbs in liquid form (possibly a bit of bro-science) b/c I believe that in liquid form my body can absorbe the nutrients much faster than breaking down fish or meat. This combined with a mostly plant based diet has taken my repair time from 4-5 days (really tough workouts) to just 2 days & has fully removed any big muscle soreness from heavy lifting.

The eat your meat and potatoes slogan may work, but I think this is a more effective way.

Thoughts?

Replies

  • sofielein
    sofielein Posts: 539 Member
    10 lb out of 85 would not be the point where I'd start making world changing theories. just easy for now I'd say.
  • mmapags
    mmapags Posts: 8,934 Member
    10 lb out of 85 would not be the point where I'd start making world changing theories. just easy for now I'd say.

    Word!
  • SideSteel
    SideSteel Posts: 11,068 Member
    I think that the rate of glycogen replenishment isn't a concern provided you're eating a meal or two between training bouts and this context applies for the majority. Of course there are specific contexts where fast acting PWO carbs are desirable.

    I think the benefits of PWO protein are also context dependent.

    I also believe that total kcal/macro intake are much, much more important. Nutrient timing ranks very far down the priority list comparatively.

    (Nutrient timing for performance/preferential reasons is very important but has a lot of individual variance)

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