Importance of pre-wo carbs

[RipStone]

Just thought I'd share this. I have been having great workouts for the past week or so. So I was thinking is there anything I have been doing differently? And bingo I realized of late I have been eating about 2x the amount of carbs pre-wo than I previously did. As a result, my workouts have been so much better. I am able to lift more intense and feel that I have a ton more energy. I know this is just anecdotal, but I really believe some people are afraid of carbs, but they are so important to eat around your workouts.

[bigassdude]

that is exactly why your having better workouts, pre-worlout carbs are EXTREMELY important, a tank cant drive without fuel

[HalleluYAH]

The following study should be of interest to you....

Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.

Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR.

Department of Surgery, University of Texas Medical Branch, Galveston, Texas 77550, USA. ktipton@utmb.edu

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 synthesisas a result of increased delivery of amino acids to the leg.

[guy_attitude]

Rip stone how many calories u take pre workout and what food items?

[RipStone]

Originally Posted by guy_attitude

Rip stone how many calories u take pre workout and what food items?

Right now I am eating 1/2c oats, 2/3cup barley, 1 scoop whey, and a homemade protein muffin which is about 200 calories, 20g protein, 20g carbs, 5g fat.

-bigassdude-Yea, I am glad that I am having better workouts from the increased calorie and carb intake pre-wo.

[HalleluYAH]

Originally Posted by RipStone

Right now I am eating 1/2c oats, 2/3cup barley, 1 scoop whey, and a homemade protein muffin which is about 200 calories, 20g protein, 20g carbs, 5g fat.

-bigassdude-Yea, I am glad that I am having better workouts from the increased calorie and carb intake pre-wo.

Looks good for pre-WO meal.

[BackInTheJox]

Originally Posted by bigassdude

that is exactly why your having better workouts, pre-worlout carbs are EXTREMELY important, a tank cant drive without fuel

Exactly. For some reason, people on here seem to think that having a "high protein meal" (i.e. mostly protein, little else) is ideal preworkout. I still have yet to figure out where this flawed logic stems from.

If you're going to engage in physical activity, you need ENERGY. Why rob your body of the EASIEST (in terms of your body's ability to burn) source of ENERGY at the most important time?

[HalleluYAH]

Originally Posted by BackInTheJox

Exactly. For some reason, people on here seem to think that having a "high protein meal" (i.e. mostly protein, little else) is ideal preworkout. I still have yet to figure out where this flawed logic stems from.

If you're going to engage in physical activity, you need ENERGY. Why rob your body of the EASIEST (in terms of your body's ability to burn) source of ENERGY at the most important time?

Agreed. Though you need both protein and carbs pre WO to max the opportunity of creating hypertrophy and stay in postivie nitrogen balance during the workout...

Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.

Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR.

Department of Surgery, University of Texas Medical Branch, Galveston, Texas 77550, USA. ktipton@utmb.edu

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 synthesisas a result of increased delivery of amino acids to the leg.

[cobain67]

Originally Posted by RipStone

Right now I am eating 1/2c oats, 2/3cup barley, 1 scoop whey, and a homemade protein muffin which is about 200 calories, 20g protein, 20g carbs, 5g fat.

-bigassdude-Yea, I am glad that I am having better workouts from the increased calorie and carb intake pre-wo.

that's only 20g carbs??

[CrackAddictX03]

thats only the muffing ^

[cobain67]

Originally Posted by CrackAddictX03

thats only the muffing ^

ah, ok. I was gonna say man, 20g is a lot pre-workout?? I've been having like 4-5x that amount.

[BackInTheJox]

Originally Posted by HalleluYAH

Agreed. Though you need both protein and carbs pre WO to max the opportunity of creating hypertrophy and stay in postivie nitrogen balance during the workout...

Oh definitely. Keep the protein preworkout for sure, but make sure there are sufficient carbs present.

[BossBaller41]

Would this be O.K. pre-WO?
1bowl puffed wheat in skim milk, 7egg whites, and 1/2cup cottage cheese on whole wheat toast-yields about 350cals-30g carb-35g protein-4g fat. I weigh 155lbs and am 6'2" and I am trying to clean bulk up 20lbs in 2-3months.

[saihaynes]

Agreed carbs with protein before lifting are essential.....but what about pre cardio???? (Im refering to early morning training!)

[CrackAddictX03]

Originally Posted by BossBaller41

Would this be O.K. pre-WO?
1bowl puffed wheat in skim milk, 7egg whites, and 1/2cup cottage cheese on whole wheat toast-yields about 350cals-30g carb-35g protein-4g fat. I weigh 155lbs and am 6'2" and I am trying to clean bulk up 20lbs in 2-3months.

no not really

i guess it depends on the person, but who gets enough energy for an hour or so of working out from 35 grams of carbs ?

2 to 2.5 times that much should do it.

the other ones are good though.

[HalleluYAH]

Originally Posted by saihaynes

Agreed carbs with protein before lifting are essential.....but what about pre cardio???? (Im refering to early morning training!)

oh boy, here we go...RUN...RUN AWAY!!! LOL

Only kidding. On a serious note, if you perform low intesnity cardio (<60% VO2max heart rate) then you will need only some whey. If, on the other hand you are going for HIIT cardio, I would ingest some carbs and protein because lipolysis does not happen quick enough to supply ketones for energy in keeping up with high intensity cardio; thus, your body will turnt to muscle catabolism (gluconeogenesis) for additional energy.

My recommendation for pre AM cardio nutrition:

Low Intensity AM Cardio (<60% VO2max) ---> 20g whey isolate
High Intensity AM Cardio (>60% VO2max) ---> 20g whey & 1/2 cup oats.

[saihaynes]

Originally Posted by HalleluYAH

oh boy, here we go...RUN...RUN AWAY!!! LOL

Only kidding. On a serious note, if you perform low intesnity cardio (<60% VO2max heart rate) then you will need only some whey. If, on the other hand you are going for HIIT cardio, I would ingest some carbs and protein because lipolysis does not happen quick enough to supply ketones for energy in keeping up with high intensity cardio; thus, your body will turnt to muscle catabolism (gluconeogenesis) for additional energy.

My recommendation for pre AM cardio nutrition:

Low Intensity AM Cardio (<60% VO2max) ---> 20g whey isolate
High Intensity AM Cardio (>60% VO2max) ---> 20g whey & 1/2 cup oats.

Hahah lol.....how many times can this subject be discussed!! Your recommedations are exactly what I was thinking......thanks for the response, I have read the carb cycling thread and you put across some good info bro...

Sai!

[HalleluYAH]

Originally Posted by saihaynes

Hahah lol.....how many times can this subject be discussed!! Your recommedations are exactly what I was thinking......thanks for the response, I have read the carb cycling thread and you put across some good info bro...

Sai!

Are you currently carb cycling yourself?

[saihaynes]

I used it to cut about 3months ago to good affect....have been maintaining but am thinking of doing an 8-12 week carb cycling clean bulk in the next few weeks..................its defintely one of the best nutrition programs around........you guys have a good thread going there!

[HalleluYAH]

Originally Posted by saihaynes

I used it to cut about 3months ago to good affect....have been maintaining but am thinking of doing an 8-12 week carb cycling clean bulk in the next few weeks..................its defintely one of the best nutrition programs around........you guys have a good thread going there!

Be sure to post your diet and such there so we can track one anothers progress. If you start your own log etc, make sure to PM me the link.

To the originator of this thread; sorry for the temporary hi-jack.

[RipStone]

Just to clarify, I made this thread to maybe enlighten people on how important carbs are pre-wo cus I really notice a huge difference in my workouts. I wasnt really looking for advice, just trying to share some knowledge and expiernce that I feel might be useful for other people here.

[saihaynes]

Rip I agree totally I notice a big difference consuming carbs prior to lifting..........lately so much emphasize has been on post that ppl tend to forget about pre workout...good post

hal...sounds good man...Ill PM you the link once I get my diet and running!

Guys...keep up the good work

Sai

[Steve_W]

On saturday I loaded about 230g on carb in about 2 and a 1/2 hours and then went to work out 30 mins later. Needless to say, I hit PBs on nearly all my lifts.

This was upon waking, so I felt really trippy also. Gonna try that again next time .

[thajeepster]

lately pre workout ive been having a cup of oats, cup of milk, and a scoop of whey... pwo ive been having the same with a banana substituted for the milk. Seems to be working for me, i'd recommend atleast 1/2 or more of your total daily carb intake to be amongst your pre/pwo/ppwo meals.... maybe more like 3/4... at least thats what works for me.

[bencher305]

Originally Posted by saihaynes

Agreed carbs with protein before lifting are essential.....but what about pre cardio???? (Im refering to early morning training!)

if you think about it, the purpose other then Cardiovascualr reasons for doing cardio is to cut off cals and burn fat. If you eat somthing before you do cardio, your just going to be burning off the cals you ate before the cardio.. Thus the reason why morning cardio fasted is the best to burn BF/cals... IF you gonna do HIIT or spirts after a lifiting session in the heat outside, sorta like doubles for a football player, carbs in between lifting----sprints are good..

[BackInTheJox]

Originally Posted by bencher305

if you think about it, the purpose other then Cardiovascualr reasons for doing cardio is to cut off cals and burn fat. If you eat somthing before you do cardio, your just going to be burning off the cals you ate before the cardio..

No you're not.

It all comes down to the number of calories overall in a day/week/month's period, not a couple hours before your run. If your calories are low enough at the end of the day, even though you loaded up on carbs before the cardio, you will lose weight.

[bencher305]

Originally Posted by BackInTheJox

No you're not.

It all comes down to the number of calories overall in a day/week/month's period, not a couple hours before your run. If your calories are low enough at the end of the day, even though you loaded up on carbs before the cardio, you will lose weight.

You are very true, but If someone is planning on cutting up which would be the purpose for cardio in my opin, then buring off cals that your body needs is wasting them and cardio. I rather do cardio when I know its going to be buring fat, not cals that I need for the day... I agree with you to some extent, but why burn off carbs doing cardio when you can burn off fat then replenish your body with good carbs that you can burn off the rest of the day?

both tactics can work def. but as far as being and achieveing that lean look, fasted cardio works the best bro

[BackInTheJox]

Originally Posted by bencher305

You are very true, but If someone is planning on cutting up which would be the purpose for cardio in my opin, then buring off cals that your body needs is wasting them and cardio. I rather do cardio when I know its going to be buring fat, not cals that I need for the day... I agree with you to some extent, but why burn off carbs doing cardio when you can burn off fat then replenish your body with good carbs that you can burn off the rest of the day?

both tactics can work def. but as far as being and achieveing that lean look, fasted cardio works the best bro

You need to do a lot of reading on basic human biology and physiology.

[skimmer]

Back to pre workout snacks, I don't really think they matter that much. There isn't enough time for your body to properly store more glycogen.

It doesn't matter what you eat the hour before, it matters what you eat the day before.

[bencher305]

ha, Bro I am a Nationally Certified Personal trainer,
5th year Pharmacy student,... needless to say my field of study required me to take

Human Patho
Pharmacology
Human/Micro bio
Organic Chem
Chem I/II
Bio I/II
Pharmokinetics I/II

...maybe you should go back to reading books bro?