Pre/During/Post-Workout Nutrition |
1Fast400 Forums > Diet & Nutrition |
| Posted by: Eternal Footman Apr 8 2004, 01:35 PM |
| I realize that this is not a new topic to this forum, or any other for that matter. However, there seems to be conflicting ideas regarding the subject. I also realize that what works for one might not work for another, but whether the idea is scientifically sound is what I am interested in (ie has the idea been proven to work). I'll list a few techniques that people have stated to be "best" for muscle gain. Pre-Workout: 1. If a person is eating once every couple hours, there is no need to add protein or carbohydrates pre-workout. 2. High GI carbs + fast acting protein + Creatine During: 1. High GI carbs + fast acting protein + Creatine + Glutamine 2. Water Post-Workout: 1. High GI carbs + fast acting protein + Creatine +Glutamine 2. Low GI carbs + slow acting protein 3. Combinations thereof IMO people lose sight of the goal or the purpose of their actions. With the goal in this scenario being to provide the body with the correct nutrients, in the correct ratio, at the correct time so as to create an optimal environment for muscle growth. Please feel free to include your regimen and any explanations why or why not. |
| Posted by: shpongled Apr 8 2004, 05:39 PM |
| My thoughts in terms of macronutrients Pre-workout (drink something 1/2 hour before, then something right before) If performance is the primary goal: Dextrose, a little sucrose if desired, hydro whey or whey protein isolate If muscle gain is the primary goal: The same but with more protein, less sugar If fat loss is the primary goal: Depends on the workout routine but in general even less/no carbs to help promote fat oxidation during your workout During workout Same as above Post-workout Medium-high GI carbs (if you do not plan on having another meal 1-2 hours later, go with medium GI) Both fast and long-acting protein Keeping in mind that I am an ecto and can take a lot of calories, here is my current regimen Drink 1/4 30 min. prior, 1/4 directly before, the rest during, sometimes some of it will be added to the PWO shake: Cutting: 40 g WPI, 20 g dextrose Bulking: 40 g WPI, 80 g dextrose (a lot more tends to come PWO with the shake in this case) Post-workout Cutting: 50 g protein blend (WPC/MPI) and 10 g oats in 2 cups milk (total 61 g P/34 g C) Bulking: Same protein, but carbs are 20 g oats and 15 g dextrose. I usually sip this over half an hour or so. |
| Posted by: Eternal Footman Apr 9 2004, 07:17 AM |
| Thanks for the reply, very similar to my methods. Would there not be an advantage to combining maltodextrin and dextrose in a 1:1 ratio? Also, I read that creatine supplements only remain in the system for ~2hrs. and are not active until 45min post-ingestion. Lastly, is there any significant advantage to adding BCAA's to a pre/post-workout drink. Again I appreciate the info. |
| Posted by: shpongled Apr 10 2004, 04:35 PM | ||||||
No. Just use dextrose, it is cheaper. This came from T-Mag or something right? It's pseudoscience, meant to impress.
Creatine supplements keep muscle levels elevated for a long time so you need to look at more than just the half-life in the bloodstream. The reason to use them around exercise is because this is a period in which muscle creatine uptake is increased. I still recommend frequent dosing but it doesn't make a huge difference. The list I created above only included macronutrients though. I add creatine to both my pre/during workout shakes, as well as other things. Creatine is the most important addition though.
I can not conceive of any reason to use BCAA's post-workout. Pre-workout, there are a few possible reasons to use them, personally I don't think it is worth the extra money compared to using hydro whey or WPI. The two possible reasons to use them would be: 1)As a replacement for protein, that involves consuming less total calories/grams of material, both to prevent GI discomfort and promote more fat oxidation during exercise (which BTW is not a very big deal in the scheme of things). 2) To decrease CNS serotonin levels, which may have an anti-fatigue effect. |