Please Scroll Down to See Forums Below
Which would you SUGGEST for POST-Training?
- Thread starter JKurz1
- Start date
psychedout
New member
sixpack01 said:
Agreed. I'd hit up a big carb meal as your 1st PWO meal. Say 80 carbs or so.
But before bed I would go for a fat/pro combo as carbohydrates before bed inhibits your bodies nightime release of GH.
Themachine01
New member
What to keep in mind here is that you take are taking these carbs after you are done training, and you are forggetting that it takes time for digestion of these carbs before they can be used by your muscles, so the process is delayed. Your muscles need these carbs immediately to get the full benefit, starting after your first set. Once you complete your first set, your muscles are looking for carbs/protein to replenish itself, so you train for an hour and then have a carb/protein shake when you are done, so your body has been waiting an hour already, and now it has to wait for the digestion process to complete. I personally like to sip on a 20oz gatorade while training, providing my muscles with carbs throughout my workout, making them available for use right away as needed. Hope this makes sense. Heres a good article you guys can read. This article pertains to protein intake, but its the same concept for carbs.
For a long time, experts believed that weight training on a virtually empty stomach, followed directly afterward by a protein-and-simple-carbohydrate meal, was the most effective way to add muscle mass. However, according to a recent study done at the University of Texas that appeared in the American Journal of Physiology: Endocrinology and Metabolism, a small meal eaten shortly before your workout might more effectively provide your body with the nutrients it needs for recovery.
"It takes quite a while for protein to be broken down into amino acids, move into the amino-acid pool, and subsequently move into the muscles for that repair process," explains Mark Casselman, M.S., C.S.C.S. "The process takes longer than a few minutes or even an hour. The new thinking is that when you take in a small bolus of protein and before exercise, essentially you're giving that protein time to break down while you're working your muscles. So when your muscles are hungry for that protein after your workout, that protein will be more readily available.
"The study that looked at this gave a really small amount of protein to subjects before their training. In other words, don't work out after you've just slurped back a huge shake or eaten a large meal, because your body will have to expend too much energy digesting it. The way to go is to eat a small snack; all you need is a half a cup of cottage cheese or less than 200 calories of a protein drink. Keep the calorie count low and gauge how well your body responds to it. You can take in this light meal anywhere up to a half hour before your workout. It's not like you need to scarf it down and climb right on the bike.
"Another benefit of having a small meal is that you'll have more amino acids available in your bloodstream while you're working out. If you train for longer than 45 minutes at high intensity, your body may start to pull protein from muscle tissue to use as fuel. But if you've got those amino acids floating around in your blood, your body may be less likely to dip into your muscle-protein stores."
For a long time, experts believed that weight training on a virtually empty stomach, followed directly afterward by a protein-and-simple-carbohydrate meal, was the most effective way to add muscle mass. However, according to a recent study done at the University of Texas that appeared in the American Journal of Physiology: Endocrinology and Metabolism, a small meal eaten shortly before your workout might more effectively provide your body with the nutrients it needs for recovery.
"It takes quite a while for protein to be broken down into amino acids, move into the amino-acid pool, and subsequently move into the muscles for that repair process," explains Mark Casselman, M.S., C.S.C.S. "The process takes longer than a few minutes or even an hour. The new thinking is that when you take in a small bolus of protein and before exercise, essentially you're giving that protein time to break down while you're working your muscles. So when your muscles are hungry for that protein after your workout, that protein will be more readily available.
"The study that looked at this gave a really small amount of protein to subjects before their training. In other words, don't work out after you've just slurped back a huge shake or eaten a large meal, because your body will have to expend too much energy digesting it. The way to go is to eat a small snack; all you need is a half a cup of cottage cheese or less than 200 calories of a protein drink. Keep the calorie count low and gauge how well your body responds to it. You can take in this light meal anywhere up to a half hour before your workout. It's not like you need to scarf it down and climb right on the bike.
"Another benefit of having a small meal is that you'll have more amino acids available in your bloodstream while you're working out. If you train for longer than 45 minutes at high intensity, your body may start to pull protein from muscle tissue to use as fuel. But if you've got those amino acids floating around in your blood, your body may be less likely to dip into your muscle-protein stores."
Eh guys, I am with Machine on this one. I am a firm believer in taking in your carbs during training. This way you are never in a severly depleted state. If you have a good pre-workout meal, and keep carbs flowing during your workout, its not so crucial that you put so much thought into your post-workout carbs of choice. Think of it like this in comparison. "By the time you become thirsty, your body is already dehydrated". Think along the same lines for carbs when you are training.
We have already had many big debates on this. I for one will always take carbs during my training. It used be a dextrose drink, but from what i have read recently, honey seems to be the "during workout" carb of choice and even out performs dex and malto-dex. When i drink a workout carb drink, carbs immediately post-wrokout are minimal. But then i try to eat enough carbs and protien almost every 2 hrs after training when i can.
But then again, i havent trained or eaten good in almost 3 months! lol. I do eat a lot of protien though. I am in Argentina and eat thick slabs of the delicious juicy steak 4 times a day. Damn its good and soooo cheap!! lol. and usually with a few glasses of red too. lol. I am going to have a lot of work to do when i return home!
Just enjoying the good life for a few months, lol.
Good to see you are still anal about your diet Kurz!! lol
Cheers,
Mavy
We have already had many big debates on this. I for one will always take carbs during my training. It used be a dextrose drink, but from what i have read recently, honey seems to be the "during workout" carb of choice and even out performs dex and malto-dex. When i drink a workout carb drink, carbs immediately post-wrokout are minimal. But then i try to eat enough carbs and protien almost every 2 hrs after training when i can.
But then again, i havent trained or eaten good in almost 3 months! lol. I do eat a lot of protien though. I am in Argentina and eat thick slabs of the delicious juicy steak 4 times a day. Damn its good and soooo cheap!! lol. and usually with a few glasses of red too. lol. I am going to have a lot of work to do when i return home!
Just enjoying the good life for a few months, lol.Good to see you are still anal about your diet Kurz!! lol
Cheers,
Mavy
hmm..I normally have some oats/sweet potato with say chicken or eggs about 1.5-2hours before my workout..then immediately following i take down a shake..then an hour or so after more oats/sweet potato with chicken/other lean meat
this is the one area of my diet i don't think ive perfected yet..more experimentation i suppose ;o
this is the one area of my diet i don't think ive perfected yet..more experimentation i suppose ;o
