Post Weight Lifting Nutrition

It pops up every so often from concerned individuals that if you work out regularly or you don't consume enough calories, your body may burn muscle before fat during your fasting sleep. Given my eating enough and lack of exercise that intense, I don't lose any such sleep over losing muscle. I eat until dinner and go to bed on a light stomach.

Yet some work out at night, which begs for burning muscle before fat during sleep, so they end their day by stuffing themselves with slow-digesting protein and insist that meal timing doesn't matter. To stay within their calories they eat little or nothing during the day, which may put a damper on socializing at traditional meal gatherings.

This complete redesign of the daily rhythm may based on the notion of the body's metabolism and muscle building adapting better to a strenuous routine at night. So you reap a slight benefit at this one time and put in considerable efforts for the rest of the twenty four hours on the raised risk that a light wind might blow it all away.

Sorry, that was my little rant adding sleep to the discussion lol. Thanks for the article (real food!) and the various people's feedback. Here's another article, which talks about bigorexia, more properly termed muscle dysmorphia. I guess all the pieces somehow fit together.

Expert believes mental illness drives some bodybuilders
http://brainerddispatch.com/stories/011900/upn_0119000027.shtml

30-60 minute window postworkout is optimal for protein absorption and also for muscle glycogen replacement. if it is not done within that time period it can take up to 2-3 days to fully replace.

yeah nah.





PWO meal is very important if you are doing multiple glycogen depleting workouts in a short period or time ie. 1 day.

A simple weight lifting session is NOT going to even remotely "deplete" glycogen. Perhaps if you run a marathon every day, consuming 80 grams of fast digesting simple carbohydrates will be beneficial. For your average 45-90 minute weight lifting/cardio session, you aren't even burning an eight of your bodies glycogen stores.

30-60 minute window postworkout is optimal for protein absorption and also for muscle glycogen replacement. if it is not done within that time period it can take up to 2-3 days to fully replace.

yeah nah.





PWO meal is very important if you are doing multiple glycogen depleting workouts in a short period or time ie. 1 day.

A simple weight lifting session is NOT going to even remotely "deplete" glycogen. Perhaps if you run a marathon every day, consuming 80 grams of fast digesting simple carbohydrates will be beneficial. For your average 45-90 minute weight lifting/cardio session, you aren't even burning an eight of your bodies glycogen stores.

Totally depends on rep ranges, sets and rest. Ultimate Diet 2 has 2 45-60min lifting sessions to fully deplete glycogen. For a typical strength program with lower reps, longer rest breaks (and probably less volume total) I'd agree that it is less important. Still that's the only time I bother about specific PWO macros.

30-60 minute window postworkout is optimal for protein absorption and also for muscle glycogen replacement. if it is not done within that time period it can take up to 2-3 days to fully replace.

yeah nah.





PWO meal is very important if you are doing multiple glycogen depleting workouts in a short period or time ie. 1 day.

A simple weight lifting session is NOT going to even remotely "deplete" glycogen. Perhaps if you run a marathon every day, consuming 80 grams of fast digesting simple carbohydrates will be beneficial. For your average 45-90 minute weight lifting/cardio session, you aren't even burning an eight of your bodies glycogen stores.

Totally depends on rep ranges, sets and rest. Ultimate Diet 2 has 2 45-60min lifting sessions to fully deplete glycogen. For a typical strength program with lower reps, longer rest breaks (and probably less volume total) I'd agree that it is less important. Still that's the only time I bother about specific PWO macros.

Can you plz post the data from Ultimate Diet 2. If you were consuming under 50 grams of carbs for 5 weeks, yeah then it'd be possible to deplete most glycogen. I have 0 idea why anyone would be eating under 50 grams of carbohydrates a day. I can tell you damn sure cutting at 516 grams of carbs a day is a pretty simple task, and I have not once felt my glycogen is remotely depleted, not even after a high rep high volume squat day followed by 10 minutes of HIIT cardio

I probably shouldn't for intellectual property reasons but it's higher rep ranges, low rest periods and yes it is a cyclical keto diet so under 50g of carbs is a requirement (for that period of time).

No you are never going to be fully depleted at that level of carbs. (and no it's not a necessity for cutting). Some just prefer cyclical diets.

"Your body can digest almost any amount of protein at once"

I have never seen any peer reviewed studies on this..
But I will bump to read your link later.

Here is an excerpt from the Journal of the International Society of Sports Nutrtion. Vol 7. The article is about many ergogenic aides (supplements), there effectiveness and supporting evidence.

Post-Exercise Carbohydrate and Protein
Ingesting carbohydrate and protein following exercise enhances carbohydrate storage and protein synthesis. Theoretically, ingesting carbohydrate and protein following exercise may lead to greater training adaptations. In support of this theory, Esmarck and coworkers [107] found that ingesting carbohydrate and protein immediately following exercise doubled training adaptations
Taken out of context this statement is absurd and I'm sure you can see why

in comparison to waiting until 2-hours to ingest carbohydrate and protein. Additionally, Tarnopolsky and associates [430] reported that post-exercise ingestion of carbohydrate with protein promoted as much strength gains as ingesting creatine with carbohydrate during training.
We already know that the when, hows and whys of creatine supplementation are mostly unimportant, all that matters is that you get it
A recent study by Kreider and colleagues [431] found that protein and carbohydrate supplementation post workout was capable of positively supporting the post exercise anabolic response.
Of course
In the last few years many studies have agreed with these findings in that post workout supplementation is vital to recovery and training adaptations [13,104,431-433].
That's just inane
These findings underscore the importance of post-exercise carbohydrate and protein ingestion to support muscle anabolism and strength. However, it is still unclear if there are direct implications of protein/carbohydrate supplementation on other markers of performance such as time to exhaustion, maximal oxygen uptake, and/or skill development.

This was my point... well said.

I will add, however, that a simple protein shake is quick and easy, even if it only does gain me 1%. I look at it much like I do a multi-vitamin. Do I need it? No, probably not... it certainly isn't the make or break factor in my success. However it is quick and easy, so for me it's silly not to have a shake post work-out.

Then I apologize for trying to bring a documented credible source from a published and scholarly peer reviewed journal. I guess the people with degrees and years of experience do not know what they are talking about.