Pumped78
New member
Taken from UBB.
I have seen a lot of questions pertaining to Post workout nutriition and what is best. There are many different approaches
to this, from simple sugars such as dextrose and malto, to complex carbs such as oats or sweet potatos. I also see alot of
questions about timing these carbs, but what I have seen alot of is the lack of carbs pre-training and during training.
What to keep in mind here for those that wait until post-training, is that you take are taking these carbs after you are
done training, and you are forgetting 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."
I have seen a lot of questions pertaining to Post workout nutriition and what is best. There are many different approaches
to this, from simple sugars such as dextrose and malto, to complex carbs such as oats or sweet potatos. I also see alot of
questions about timing these carbs, but what I have seen alot of is the lack of carbs pre-training and during training.
What to keep in mind here for those that wait until post-training, is that you take are taking these carbs after you are
done training, and you are forgetting 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."
