from what i gather tho the 30 min window to get your shake in is rubbish
Probably the study best illustrating the effect of
nutrient timing on muscle tissue protein synthesis and
accretion is that by Levenhagen et al. (2001). These
researchers studied the effects of a
carbohydrate/protein supplement on protein synthesis
and degradation after a 60-minute moderate intensity
exercise bout of cycling. Subjects were given the
supplement immediately or 3-hours after exercise.
Protein degradation was unaffected by supplement
timing, but leg protein synthesis was increased
approximately 3-fold above basal when
supplementation occurred immediately post exercise.
No increase in protein synthesis occurred when the
supplement was delayed 3-hours, and only when the
supplement was immediately provided after exercise
was there a positive protein balance (the rate of
protein synthesis exceeded the rate of protein
degradation). It was also of interest to note that when
supplementation occurred immediately compared to 3-
hours after exercise, there was a greater fat oxidation.
Levenhagen et al. (2001) concluded that ingesting a
carbohydrate/ protein supplement early after exercise
increases protein accretion as well as muscle glycogen
storage.
If there was choice to have a pre or post workout meal, the pre workout meal wins hands down! The only time a post workout meal becomes something to think about is in the absence of a pre workout meal or previously consumed nutrients.just personal opinion but i think there is too much emphasis by people on post workout rather than pre workout nutrition.
Exercise itself is an insulin independant mechanism. Thats why people with type 2 diabetes are encouraged to exercise. If you eat a meal and then work out the glut 4 receptors will be encourage to take up nutrients into the cells. This factor is not taken into consideration by many people who instead focus on "the anabolic window after exercise."
Therefore getting a decent meal in before exercise = more important imo
happy to hear other peoples opinions to prove me wrong tho
That is a great point JZ.The issue is getting the meal in and letting it have enough time to digest so that you don't get the mega full feeling when you're trying to bust out some pb's. I've found it's a fine line between enough food to feel good and strong and too much that I feel like I'm about to explode
That is a great point JZ.
As much as I'm for the pre-workout meal over the post workout meal in terms of importance between the 2, a pre workout meal can mean a meal anytime (hours) before hand.
I guess for me my pre workout meal is 11 hours before I train and my post workout meal is 5-6 hours after training
My daily calorie intake is normally done in about 3 or 4 'feeds'yeah would be kind of stupid to eat 10 minutes before training
how many meals do you actually eat in a day max?
Nothing to worry about. It is not going have any dramatic effect (close to none for the most part) and as per usual in the 'bodybuilding'/'fitness' arena, everything is EPIC-ALLY blown out of proportion.Hey Max,
What about foods to avoid????
From memory soy was one to avoid????? Something to do with Estrogen???? I still eat it...
We use cookies and similar technologies for the following purposes:
Do you accept cookies and these technologies?
We use cookies and similar technologies for the following purposes:
Do you accept cookies and these technologies?