What to eat Before and After your workout!

[ricekiller]

i was reading around google and this came up thought it was a great source for noobs or even anyone a little confused about what to eat before and after workouts.

Before Exercise

When the body is stressed, as in intense exercise, it isn?t interested in digesting food. Instead, most of the blood supply goes to the extremities, not to the stomach. You should therefore not consume a lot of solid food before intensive exercise.

Contrary to popular belief, carbohydrates are not the best food source to consume just before training. They raise insulin levels, causing you to use glucose (sugar) as your primary fuel instead of a steady mixture of glucose and fatty acids.

For best results and the highest growth hormone peaks, exercise on an empty stomach. If you do wish to eat before exercising, limit intake to 100 calories of easily digestible protein foods such as three-quarters of a cup of plain organic yogurt. Since the protein in yogurt is partially digested, it?s absorbed quicker than other protein-rich foods.

Alternatively, consume about 100 calories of a high-quality whey protein isolate, soy protein isolate or a mixture of the two with a concentrated green food (for alkalinity purposes) from 30 to 45 minutes before the activity. Protein isolates empty from the stomach quickly and raise levels of the hormone glucagon. The hormone is central to maintaining glucose levels during exercise, which allows for fat-burning activity instead of storage.

It?s best to get a proper mixture of branched-chain amino acids (BCAAs), available in high-alpha whey-protein isolates. These anabolic, constructive substances decrease catabolic (muscle wasting) effects. Studies show that BCAAs are powerful enough to keep cortisol levels in check while keeping testosterone levels high both before and after exercise.

The amino acid glutamine (in a two to five gram serving) can also be taken prior to training for an enhanced anabolic (pro-muscle) effect.

Starting approximately 15 minutes after training, the body starts to release high levels of the anti-aging anabolic hormones?growth hormone (hGH) and testosterone. These synergize to repair the body and enhance fat burning.

After any athletic activity and especially weight training, the body requires refueling of its glycogen (stored sugar in liver and muscles) reserves. The body uses the enzyme glycogen synthetase to store sugar for future needs. Within a two-hour window after exercise, this enzyme is extra hungry. It?s the only time you can consume larger amounts of carbohydrates without worrying that they?ll convert to fat.

Protein After Exercise

Many of us make the mistake of consuming only simple carbohydrates post-exercise. This is wrong! Drinking carbohydrate beverages like Gatorade without sufficient protein after exercise will cause a drastic increase in insulin levels, bringing growth hormone and testosterone levels to a halt. New research confirms that protein mixed with carbohydrates after training allows for faster muscle recovery and greater hGH and testosterone increases.

If solid food is your preference, consume a high-protein, moderate-carbohydrate and low-fat meal right after training. Solid food takes time to enter your bloodstream. Fat slows this process down considerably, taking away from the valuable timing of repair. Good food choices are plain organic yogurt with mixed fruit or egg whites and organic oatmeal. [Whole eggs and muesli are also excellent choices?Editor] The best fruits are from the berry family due to their low insulin-spiking effect and high antioxidant benefits. The combination allows for high hGH levels.

An ideal way to increase the anabolic response immediately after exercise is to drink a mixture of no more than 25 grams of high-alpha whey-protein isolate and plain water in a shaker cup. The high-protein, zero-carbohydrate mix allows for a full surge of amino acids to enter the system without over-stimulating insulin levels. It also keeps hGH levels high. Up to one hour later, mix protein with carbohydrates to ensure rapid replacement of body sugars and protein for recovery.

Combine from two to four parts carbohydrates to one part protein. The protein can again be an isolated whey protein for maximum timing and absorption value. The carbohydrates should come from berry fruits.

Research confirms an increase in protein synthesis in the body for up to 36 hours following intense exercise (especially weight training). But the body can easily fall into a catabolic (breakdown) state if sufficient protein is not ingested at regular intervals throughout the day. Never allow more than three hours go by without a consuming a high quality protein. You?ll re-establish a proper hormonal environment that will set the body on anabolic mode, allowing for continued improvements from any exercise program

[Rodzilla]

so what about studies that show high gi carbs +eaa's pre workout boost protein synthesis more than post?

[ricekiller]

so what about studies that show high gi carbs +eaa's pre workout boost protein synthesis more than post?

post up your studies well get a little war going and we can perfect the perfect before and after meals?

[DMBsAmricanBaby]

oh gawd..I'm not even going to bother reading...I'll just confuse myself even more on what's right and wrong to eat before/after a workout..

[Rodzilla]

post up your studies well get a little war going and we can perfect the perfect before and after meals?

one sec

p.s. i dont necesarilly agree with them, infact it kind of scares me.

[ricekiller]

hahaha yea i like the idea i posted and im not dead and im making gains so it must work right?lol
its pretty self explanitory if you think about absorbtion and when to take in certain things.

[Rodzilla]

1. Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, and Wolfe RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab 281: E197-206, 2001.

The present study was designed to determine whether consumption of an oral essential amino acid-carbohydrate supplement (EAC) before exercise results in a greater anabolic response than supplementation after resistance exercise. Six healthy human subjects participated in two trials in random order, PRE (EAC consumed immediately before exercise), and POST (EAC consumed immediately after exercise). A primed, continuous infusion of L-[ring-(2)H(5)]phenylalanine, femoral arteriovenous catheterization, and muscle biopsies from the vastus lateralis were used to determine phenylalanine concentrations, enrichments, and net uptake across the leg. Blood and muscle phenylalanine concentrations were increased by approximately 130% after drink consumption in both trials. Amino acid delivery to the leg was increased during exercise and remained elevated for the 2 h after exercise in both trials. Delivery of amino acids (amino acid concentration times blood flow) was significantly greater in PRE than in POST during the exercise bout and in the 1st h after exercise (P < 0.05). Total net phenylalanine uptake across the leg was greater (P = 0.0002) during PRE (209 +/- 42 mg) than during POST (81 +/- 19). Phenylalanine disappearance rate, an indicator of muscle protein synthesis from blood amino acids, increased after EAC consumption in both trials.


These results indicate that the response of net muscle protein synthesis to consumption of an EAC solution immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids to the leg.

Note this is EAA's only....not whey.

[ricekiller]

i wish i was smarter that would be alot easier to read. but i get the point....lol

[Rodzilla]

1. Tipton KD, Elliott TA, Cree MG, Aarsland AA, Sanford AP, and Wolfe RR. Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. Am J Physiol Endocrinol Metab 292: E71-76, 2007.

Timing of nutrient ingestion has been demonstrated to influence the anabolic response of muscle following exercise. Previously, we demonstrated that net amino acid uptake was greater when free essential amino acids plus carbohydrates were ingested before resistance exercise rather than following exercise. However, it is unclear if ingestion of whole proteins before exercise would stimulate a superior response compared with following exercise. This study was designed to examine the response of muscle protein balance to ingestion of whey proteins both before and following resistance exercise. Healthy volunteers were randomly assigned to one of two groups. A solution of whey proteins was consumed either immediately before exercise (PRE; n = 8) or immediately following exercise (POST; n = 9). Each subject performed 10 sets of 8 repetitions of leg extension exercise. Phenylalanine concentrations were measured in femoral arteriovenous samples to determine balance across the leg. Arterial amino acid concentrations were elevated by approximately 50%, and net amino acid balance switched from negative to positive following ingestion of proteins at either time. Amino acid uptake was not significantly different between PRE and POST when calculated from the beginning of exercise (67 +/- 22 and 27 +/- 10 for PRE and POST, respectively) or from the ingestion of each drink (60 +/- 17 and 63 +/- 15 for PRE and POST, respectively).


Thus the response of net muscle protein balance to timing of intact protein(whey) ingestion does not respond as does that of the combination of free amino acids and carbohydrate.

[Rodzilla]

i wish i was smarter that would be alot easier to read. but i get the point....lol

just read the bottom paragraphs

eaa's are essential amino acids which contain bcaa's- branch chain amino acids

complete proteins (such as whey) are made up of eaa's and neaa's-non essential amino acids

cho=carbohydrates obviously