Hi all,
What's the best moment to eat before and after a workout and how long should be between the pre-workout meal and the workout and the post-workout meal?
Thanks
Hi all,
What's the best moment to eat before and after a workout and how long should be between the pre-workout meal and the workout and the post-workout meal?
Thanks
You want to eat a pre-work out meal around 2- 3 hrs before your workout (protein takes average 3 - 4 to digest) so this way you have a nice steady source as you destroy your muscles. Also make sure your pre-workout includes carbohydrates so you have energy and can have a hardore workout.
AFter the workout you want to right away have a quick protein source (shakes are a good pic) and some rapid digesting carbs (some people do dextrose) because a combination of protein with quick carbs maximizes protein synthesis and muscle growth. This has been proven by several studies.
About 2 hours after the workout the have your post workout meal with lean protein and good carbs.
I study this topic a lot and this has been my conclusion. Hope this helps!
I completely agree with you ! Also remember to digest some glygocen (sugars) to replenish the storage in the muscle fibers.
I actually hate to be so controvertial but the ammount of glycogen a bodybuilder etc uses in a typical workout doesnt warrent the level of "glycogen replenishing" that some people think. Also as we know the post workout anabolic window that suppliment companies tell you about being 1hr post workout etc is bogus. This is not the case as protein doesnt digest that fast and studies have shown that protein sythesis is elevated for 24-48hrs post workout, depending on the person. Therefore we could say that as Erica said the preworkout meal with its protein digesting 3-4 hours after consumption is the most likely to actually feed our muscles post workout. Actually having written this it isnt as controvertial as i thought, the posts above pretty much fit with the research I have found! Just remember weight gain and loss is all calories in vs. calories out.
It sure helps! I think I have my pre and post meals in order. I eat 1,5-2 hours before my workout and after my workout I eat something Dutch called 'Kwark'. There's no English translation for it, but it's low in fats, average in carbs and very high in protein. I eat 500gr of it after my workouts. Sounds good to me!
That would completely depend on what type of workout it is. And although you might be correct when it comes to the protein digestion, it is till very important to eat / drink after a workout not only to fuel the body on the spot but more because the body recives more long term energy and can rebuild at optimal speed
Could you add Milo to Skim Milk powder for a good post workout/ pre- Bedtime Shake? I train an hour or so before I get to bed. or what about Muelsi/granola? the reason I ask this is, I work on an oil rig and we are sometimes (quie often) limited to what choices we have.
I know Skim Milk Powder is high Protien ( Casien, perfect for night time) Low in Fat and does have a few of Carbs( milk sugars) and thinking the Milo would just add a big of the "quick" absorbing sugars even though they are refined which I know is definately not perfect.
Just thinking.
I am also using BSN Syntha 6 and Cell mass post work out. Cell Mass ASAP after then about 10mins later my BSN.
I always have a protein shake (with milk), and a glass of orange juice about an hour before I train. 30 minutes before I train I have my pre-workout. I always be sure to get a meal in with-in 30 minutes after completing my workout. This is what works best for me and I've been doing this for a long time. Great suggestions Erica and William! You guys are spot on!
thank you so much. I workout at home, nobody ever taught me anything. I learn thru the internet, and if there are any ways I can help boosts my gains i'll do it. Great info. i'll be doing this from now on.
Sounds like you are doing it right! And this Kwark sounds pretty good to me!!!! :)
No problem ohawkey!!!! Glad to help!!!! :)
Agreed Markohumm! I can also completely tell the difference if I don't have adequate nutrition after my workout! I feel fatigued and depleted!
It sure is! I asked some Americans about it but nobody knows what it is over there, haha
My go to schedule after years of lifting and learning what makes me feel less fatigued and recover faster is right in line with all (ok most) of the research out there....and you guys.
Eat 1-2 hours before I workout. Pre-workout 30-45 minutes prior to gym time. Shake with protien and Karbolyn nearly as soon as I put the last weight down. Then two hours later a good clean meal.
Without the post workout shake AND the meal two hours later, my level of fatigue is much higher. It also takes me longer to recover.