Comments on: Pre & Post Workout Nutrition http://blog.bodybuilding.com/HatchetMan/2009/03/26/pre-post-workout-nutrition/ Notes, Hints, Tips Sun, 06 Dec 2009 15:31:07 +0000 http://wordpress.org/?v=0.32 by: english_mike http://blog.bodybuilding.com/HatchetMan/2009/03/26/pre-post-workout-nutrition/#comment-10023122 Sat, 28 Mar 2009 16:46:23 +0000 http://blog.bodybuilding.com/HatchetMan/2009/03/26/pre-post-workout-nutrition/#comment-10023122 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! 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!

]]> by: HatchetMan http://blog.bodybuilding.com/HatchetMan/2009/03/26/pre-post-workout-nutrition/#comment-10019522 Fri, 27 Mar 2009 18:20:15 +0000 http://blog.bodybuilding.com/HatchetMan/2009/03/26/pre-post-workout-nutrition/#comment-10019522 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. 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.

]]> by: ellemmemm http://blog.bodybuilding.com/HatchetMan/2009/03/26/pre-post-workout-nutrition/#comment-10018482 Fri, 27 Mar 2009 16:21:04 +0000 http://blog.bodybuilding.com/HatchetMan/2009/03/26/pre-post-workout-nutrition/#comment-10018482 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. 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.

]]> by: Tammydoyle http://blog.bodybuilding.com/HatchetMan/2009/03/26/pre-post-workout-nutrition/#comment-10011552 Thu, 26 Mar 2009 15:20:25 +0000 http://blog.bodybuilding.com/HatchetMan/2009/03/26/pre-post-workout-nutrition/#comment-10011552 Interesting, I have never thought about it that way. Thanks for sharing your tips! Interesting, I have never thought about it that way. Thanks for sharing your tips!

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