Pre & Post Workout Nutrition
Ok, I thought this was important to write down not only for self reference if I ever forget (shudn’t ever happen) but for others as well. I’ll start with Pre-Workout.
Pre-Workout nutrition is Very important and should NOT be overlooked by Post-Workout nutrition and here is why. During intense excersize our body is in a catabolic state, meaning it is breaking protein down in order to adapt to the situation. Your muscle glycogen stores (which deliver nutrients and provide the muscles energy) are also being depleted very quickly. If we fail to get a High protein & moderate intake of complex carbs pre-workout, our body is forced to breakdown stored proteins (muscles) in order to rebuild/adapt. Now, if you want to maximize your gains- eating High protein / moderate complex carbs about an hour pre-workout will provide the much needed amino acids and energy throughout your workout for your muscle cells to remain in a anabolic state to push the bar every workout without negative catabolic effects. I have found doing this you also have a more clear energized focused mind.
Post-Workout is another overlooked aspect. Most people SWEAR by post-workout meals, which if your not doing a proper Pre-Workout meal, I would also swear by post workout meals. Don’t get me wrong, I still eat a very high protein, simple carb post-workout but I usually wait 1 to 1 1/2 hours after the gym. My logic is this, Growth Hormone is released during intense excersize due to lactic acid response. Growth Hormone is also GREATLY REDUCED by Insulin. Right after a workout your body/muscles are still pumped with lactic acid, especially if you do sprints directly after your workout (shown to greatly increase Growth Hormone release post workout) your body should have greater releases directly after an intense workout. I beleive the hour or so after a workout gives your body enough time (or atleast maximizing to the best of your ability) to release its "spiked" period of Growth Hormone release BEFORE you slam your simple carbs down to replenesh the glycogen stores in your muscles and deliver nutrients, in turn prohibiting Growth Hormone. We know Insulin is dumped into the blood stream directly after Simple Carb intake, so it makes sense to not interrupt our Growth Hormone spiked times with the spike of Insulin from simple carbs in an attempt to replenesh glycogen stores. Much of the same reason why you don’t want carbs before bedtime (because your body spikes Growth Hormone during sleep and Insulin[carbs] will reduce this HGH release). The way to get around this Catabolic, nutrient/carb depleted time period Post-Workout is in your Pre-Workout Nutrition.
March 26, 2009 at 9:20 am
Interesting, I have never thought about it that way. Thanks for sharing your tips!
March 27, 2009 at 10:21 am
Intriguing, I was familiar with waiting and hour to eat in the morning after cardio to maximize fat burning but I’ve always heard to feed your muscles protein within 30 min after weights for maximum efficacy. I never considered carbs immediately post workout. What are your thoughts on whey immediately, and then your plan 90 min after weights? Good Post.
March 27, 2009 at 12:20 pm
You are correct and have heard right. Most people use some extremely fast carb directly post workout for glycogen restoration in the muscles, notice the ads on bb.com for waxy maize stuff?
The idea behind it is, directly post workout your muscle is depleted of glycogen stores. Glycogen after converted to glucose is critical in protein synthasis and lipid (fat) metabolism. These "fast" carbs also trigger high insulin release in your blood, the insulin is what binds nutrients and these carbs to cells in need. Too much insulin release can result in fat storage because the cells did not need it, usually unlikely post-workout but too much insulin will hurt hormonal release.
The idea Pre-workout is to keep the body in a anabolic state while working out, when your breaking proteins down (catabolic state). Which is why it is important to consume High protein (for your body to use instead of muscle protein to remain anabolic) and Complex Carbs (to energize your workout and feed muscles). If done correctly, your body should remain anabolic for the next hour or so until your next high protein, simple carb meal to fully replenish glycogen stores. In the mean time- Growth hormone is spiked directly after working out maximizing the time it is being released due to no/small insulin release from the carbs.
Whey directly after working out is good but I recommend eating WHOLE food about an hour pre-workout high in protein and moderately high in complex carbs to maximize the hormonal and nutrient windows directly post-workout and to keep your body from breaking any hard earned muscle down to adapt to its current situation. Carbs, indirectly act as the "driver" for the proteins to reach your muscles. Whey directly after working out (when your body has ALREADY broke a bunch of muscle protein down due to resistance training) will help, dont get me wrong, once you get those carbs to "drive" the protein to cells… but the same carbs inhibit growth hormone release as well. Which is why pre-workout nutrition is so important.
March 28, 2009 at 10:46 am
Great post! Insulins a bummer isn’t it - your best friend and worst enemy at the same time.
I go for growth hormone at night and replenish glycogen fast after training, as much for expediency as anything else. I train in the morning (it’s when I have time) and so want a decent metabolism-kick thrown in there too. I find if I train really intense and then leave my carbs even 30 minutes I’m almost falling over and my body responds far more senstively to meal timing for the rest of the day.
Also not being too late for work is always good
Have fun!