Please Scroll Down to See Forums Below
Pre and Post workout. Lets talk nutrition, around 1hr before and after.
- Thread starter Mavy
- Start date
MrRTTB
New member
If you train late in the evening and are trying to pack on muscle I would ABSOLUTLY eat carbs before bedtime. I do this even when cutting if I'm training in the evening. Last week, wven cutting:
Worked out until 20 in the evening, took mashed potatoes at 20.30, then I ate a meal with 70g carbs(22) + 80g protein + 10g fat. Went to sleep 22.30. I did the exact same lst diet and I lost fat like crazy. The carbs will bump your metabolism while asleep aswell. Don't be so affraid of carbs in the evening, just eat slow to medium slow GI carbs, add protein and some psyllium husk and you will be fine.
Worked out until 20 in the evening, took mashed potatoes at 20.30, then I ate a meal with 70g carbs(22) + 80g protein + 10g fat. Went to sleep 22.30. I did the exact same lst diet and I lost fat like crazy. The carbs will bump your metabolism while asleep aswell. Don't be so affraid of carbs in the evening, just eat slow to medium slow GI carbs, add protein and some psyllium husk and you will be fine.
JKurz1 said:
lol ... you can talk about whatever you want bro. lol .. you are all over this JKurz, its good you are as interested in nutrition as you are, its super important.
I have pondered on that same question you mentioned above for a long time. If I dont have time to space out a shake, then a meal before bed, I will just make my shake bigger and better. I use whey concentrate before bed and lots of it.
wnt2bBeast: The part about your postworkout I dont get is why the 500r-ala postworkout? Hopefully ulter or macro will post in on this, this is one supp that I dont fully understand how it fits around workouts for maximal results. I was under the impression that postwork was the one time that you dont need r-ala?
Victor and Booey; The 1 cup of dextrose/koolaid right when starting is to almost kickstart the carb ingestion during the workout and it gives some quick carbs for the 2 caps of r-ALA to rush into my muscles right away. After this, its just a matter of sipping the other drink throughout the workout to maintain the high energy levels and prevent a crash. Again... i am looking for input as I think that I may be taking in to much carbs. Thats why I dont load up on them postwork though.
Eh Victor,
"I don't use carbs when training because that would make me stop using my bodyfat as fuel ..... I would use the carbs as fuel ...."
The cals burned from actually weight training are really insignificant in terms of fat loss, I believe its the long term benefits and what goes on behind the scenes that causes the increased fat loss from strength training, like your body becoming more musclular, and more effecient at burning fat. I think that its good to use the carbs as fuel like this around your workouts. The cals you burn while training wont have an impact so much the weight loss, but they could have a large effect on your workout performance, which inturn could effect the rate at which you build muscle, and then ultimatly have an effect on your fat storage. This is so up in the air, and I have pondered on it for a long time as well. For me ... I want to give my muscle everything they need for their workouts (dont want them going into a workout short-handed), and I can make other modifications in my diet to adjust cals and macros etc...
Great feedback on this thread, lets keep it going.
Mavy
Slyder190
New member
Okay, here what my Pre and PW meals usually look like:
1 - 1&1/2 hours before training, I eat a pumpernickel bagel with fat-free cream cheese, I'll also have an egg white omlette with 5 servings All Whites and 1/2 cup fat-free mozzerella cheese and a low-carb fajita shell (good fiber source)
Immediately after training (about 5-10 min later) I consume 3 scoops of N' Large, 1 scoop ON Whey Protein Powder, and 1 packet Keto Cocoa, (all blended together), multi-vitamin and r-ala.
1&1/2 hot=rs after that I consume another egg white omlette with FF Mozz and I may have a sweet potatoe, or 3 servings Reduced Sugar Quaker Oats Apple-Cinamin Oatmeal, or I might have 3 low-fat choc chip granola bars, or maybe 1&1/2 Power Bars. Depends what I'm in the mood for. I consume simple sugars in my PW shake and my first PW meal.
The PW shake has about 70 carbs roguhly and my PW meal has anywhere from 65-80 grams of carbs.
That's the deal for me. This done while bulking. If I'm cutting, I have half a pumpernickel bagel instead, or maybe an apple or an orange instead. Works for me.
1 - 1&1/2 hours before training, I eat a pumpernickel bagel with fat-free cream cheese, I'll also have an egg white omlette with 5 servings All Whites and 1/2 cup fat-free mozzerella cheese and a low-carb fajita shell (good fiber source)
Immediately after training (about 5-10 min later) I consume 3 scoops of N' Large, 1 scoop ON Whey Protein Powder, and 1 packet Keto Cocoa, (all blended together), multi-vitamin and r-ala.
1&1/2 hot=rs after that I consume another egg white omlette with FF Mozz and I may have a sweet potatoe, or 3 servings Reduced Sugar Quaker Oats Apple-Cinamin Oatmeal, or I might have 3 low-fat choc chip granola bars, or maybe 1&1/2 Power Bars. Depends what I'm in the mood for. I consume simple sugars in my PW shake and my first PW meal.
The PW shake has about 70 carbs roguhly and my PW meal has anywhere from 65-80 grams of carbs.
That's the deal for me. This done while bulking. If I'm cutting, I have half a pumpernickel bagel instead, or maybe an apple or an orange instead. Works for me.
Good thread.
Pre workout meals depend greatly on the time of day you workout. For example, if you train in the afternoons or evenings, the majority of your previous meals usually provide enough nutrition to sustain a maximal workout. Regardless, a combination of complex and simple carbs should be incorporated pre workout.
During the workout, I reccomend a drink consisting of creatine, glutamine and BCAA's. This can easily be mixed with Crystal Light or Propel.
I highly reccommend using 1000 mgs vitamin C post workout to help reduce cortisol. Dextrose in combination with whey protien is a consistent performer post workout. Alternatively, you could substitute this with 1-2 cups of orange juice immediately after training followed by a protein shake 15 minutes later to avoid creating an acidic enviornment. Another balanced meal should be added approximately 45-60 minutes after your post workout shake.
The exact ammounts of each are ultimately determined by your overall caloric intake and macronutrient ratio.
Jenetic
Pre workout meals depend greatly on the time of day you workout. For example, if you train in the afternoons or evenings, the majority of your previous meals usually provide enough nutrition to sustain a maximal workout. Regardless, a combination of complex and simple carbs should be incorporated pre workout.
During the workout, I reccomend a drink consisting of creatine, glutamine and BCAA's. This can easily be mixed with Crystal Light or Propel.
I highly reccommend using 1000 mgs vitamin C post workout to help reduce cortisol. Dextrose in combination with whey protien is a consistent performer post workout. Alternatively, you could substitute this with 1-2 cups of orange juice immediately after training followed by a protein shake 15 minutes later to avoid creating an acidic enviornment. Another balanced meal should be added approximately 45-60 minutes after your post workout shake.
The exact ammounts of each are ultimately determined by your overall caloric intake and macronutrient ratio.
Jenetic
JKurz1 said:
This depends on your training as some people do not utilize cardio days and prefer to use off days strictly for rest and recovery purposes. For bodybuilding and hypertrophy phases, I prefer to utilize off days for rest and recovery only and will incorporate cardiovascular exercise as a recovery procedure post workout in the form of active rest. Active rest (no more than 60% of estimated max heart rate), will speed recovery faster than complete rest alone. 10-20 minutes of light aerobic activity post workout removes approximately 60-85% of the lactic acid built up in your muscles. Without active rest, it can take the body up to 4 hours to completely clear the lactic acid and other metabolic wastes from the muscle tissue.
Back to the subject. Obviously, you would not need to incoporate such a high calorie, carbohydrate and protein post workout shake after cardio but I still recommend the workout cocktail during and vitamin C afterwards.
Your off days will depend on how you've set up your weekly caloric intake which is dependant on your overall weekly expenditure. In general, your on days will consist of higher calories based upon the higher daily expenditure. Your off days would be adjusted accordingly based upon the required ammounts for that day. This may also include modifying your macronutrient ratios slightly. The end result should be the same which is to reach your desired caloric intake necessary for optimal performance and recover.
It all depends on what the desired goal is. With my clients, whom the majority are involved in sports other than bodybuilding, their training programs are based upon four different phase throughout the year and different seasons which include absolute strength, explosive strength, starting strength and reaction strength. For my clients which are primarily interested in building muscle, I simplify things with two phases such absolute strength and hypertrophy. As you can see, the nutrional needs vary greatly and must be adjusted accordingly in a detailed and precise manner to each specific phase.
Jenetic
Last edited:
