Hey guys, I thought I'd drop by and post this. I put it up on my board this morning, and since it seems to be one of the most popular nutrition topics, and one that I am most often asked about, I figured it wouldn't hurt to throw it up on here. I had actually typed up a much longer and more detailed article, but due to a power surge, I lost it (without saving). Nonetheless, this gets to the point.
This is not EVERYTHING you can use. However, if you don't want to spend any more cash on some of the things I've listed, don't panic. These are just my recommendations. More could be added (BCAAs BCAAs BCAAs), but this is pretty basic.
Also, remember that pre, during, and post workout nutrition are a small piece of the puzzle. Take every meal as serious as you take these!!! I don't recommend both during and after drinks for a workout. I personally don't like 2 consecutive drinks, but sometimes it is necessary. I would recommend the post drink if you didn't have an in-workout drink. If you do have the in-workout drink, you could make your post-workout meal mostly complex carbs and protein. If you'd still like a drink after your workout, it can be significantly reduced if you had the during workout drink.
Just make sure that you're fueling yourself for your workout, and then replenishing after - that is of the utmost importance.
IMPORTANT: I should've specified this a long time ago, but for some reason, I didn't: this is for a typical 200lb bb'er. Of course, size is relative.
Pre-Workout (for those who workout first thing in the morning) Objectives: Energy to get through the workout, replenish glycogen from the all night sleep.
Upon waking
- Amino Supplement
15-30 minutes prior
- 80-100g of simple carbs (glucose, dextrose, sucrose, maltodextrin), 0g of protein, 2-3g of creatine, 3g of glutamine.
Your body is very glycogen depleted at this point. Give your brain, liver, and muscles fuel! No protein-let the glycogen absorb.
Pre-Workout (for those who lift some other time than first thing in the AM) Objective: Get you through your workout!
2-3 Hours prior
- 70-100g of complex carbs, 20-25g of protein, low fat
Don't eat way too much protein here, you want the carbs to absorb and be ready for energy
- 15-30 minutes prior
- Amino Supplement
- Arginine
If you feel you need something extra, try the same drink that I recommend for the first thing in the morningers.
During Workout
Objective: I know I'm going to be attacked for this meal suppressing GH, but I'm not so sure that it does (it has NOT been proven). But it has been proven to suppress cortisol. Plus, it gives your muscles a constant flow of nutrients. Remember, sip this lightly, and make it last your entire workout. Keep drinking water as well. I used to be totally against this, but after trying it for a few weeks, I have to say that I believe the positives outweigh the negatives. Remember, you're not lifting weights to lose fat. Yes, it will ultimately result in that (more muscle burns more fat, etc) but the actual act of lifting weights is to increase muscle size, muscle strength, and/or muscle endurance.
Always drink plenty of water. Lately, I've had good results with this mix.
- 40-50g of simple sugars (glucose, sucrose, dextrose, or maltodextrin), 10-15g of whey, 3-5g of creatine
I know this isn't totally conventional, but I've been doing quite a bit of studying with this, and I've actually been using some people as guinea pigs (including myself), and I've been very pleased with the results.
Post Workout
Objective: Replenish glycogen, begin repair, reduce free-radical damage, increase protein absorption and synthesis by spiking insulin.
Immediately after:
- BCAA supplement (your body uses BCAAs for energy, so it's important to replenish these levels.
15-30 minutes after:
- 90-120g of simple carbohydrates (preferably sucrose, glycose, or dextrose) 25-30g of whey protein, 2-3g of creatine, 3g of glutamine, multivitamin, Flax Oil, Glucosamine with MSM
75-90 minutes after:
http://www.the-personal-trainer.com/...opic.php?t=273
(Some people's stomachs cannot handle this. If you can, you may want to do it. If not, just eat a whole meal 90-120 minutes after your last shake.)
Hope that you find this useful. If you have any questions about this or anything else, drop me a line.
Take care,