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  1. #1
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    WEEK THIRTY-SEVEN :: What Is A Proper Pre, During, And Post Workout Nutrition Diet?

    -------------------------------------------------------------

    TOPIC: What Is A Proper Pre, During, And Post Workout Nutrition Diet?

    For the week of: Aug 11th - Aug 17th
    (Wednesday @ Midnight Is The Final Cut).

    -------------------------------------------------------------

    Pre, during, and post workout nutrition is essential to achieve results, recover and get that burst of energy you need.

    How important is pre, during, and post workout nutrition? Why?

    What should your pre, during, and post workout diet consist of?

    What are some good supplements to use for pre, during, and post workout nutrition?


    BONUS QUESTION: What is the best carb source (if any) for post workout? Why?

    -------------------------------------------------------------------------

    NOTE: We will be posting new topics every Thursday night, instead of Friday. We will still post the winners and finalized article Friday afternoon though. If you have any questions on the deadlines or anything in general e-mail Will at topic@bodybuilding.com.

    Don't discuss any other topic in this section. ONLY discuss the question above.

    The best response will get $75 in credit to use in our online store! The other good responses will be used in an article on the main Bodybuilding.com site, with the poster's forum name listed by it. Become famous!

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  2. #2
    The Arbitrator Tarkana's Avatar
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    like this hasn't already ben discussed a million times... i'll be impressed to hear something new
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  3. #3
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    Originally Posted by Tarkana
    like this hasn't already ben discussed a million times... i'll be impressed to hear something new
    Actually there is new theories out there. Almost a new one comes out every week. Times change, and so do theories and beliefs. Good topic, I look foward to taking part in this one.
    MET-Rx/Pure Protein Board Rep
    Disclaimer: The thoughts and opinions of this rep are of his own and does not reflect MET-Rx/Pure Protein as a company. This user is a Bodybuilding.com board representative and is not an employee of MET-Rx/Pure Protein.

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  4. #4
    there is no offseason mivi320's Avatar
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    Proper Pre, During, and Post Workout Nutrition

    Intro


    It's a given fact that quality nutrition fuels our bodies for maximum performance. The right nutrients, minerals, and macronutrients are needed for the body to function at it's very best. In this article, guidelines for proper pre, during, and post workout nutrition will be discussed.

    Pre-workout Nutrition

    Proper pre-workout nutrition goes a long way in fueling our bodies for optimal performance. Carbohydrates give our bodies energy to perform at our very best. Proteins are the building blocks of muscle, and fats help maintain a proper hormonal environment. But what if I was to tell you that getting in the proper pre-workout nutrition and supplementation can drastically change your performance, and conclusively improve your physique? Well, guess what? It’s true!

    Pre-workout nutrition is vital for increasing the efficiency of a workout. A good rule of thumb is to consume the pre-workout meal 60-90 minutes prior to the actual workout. Preferably the latter for those who can’t seem to stomach a meal before working out and experience gastric distress easily. But for most folks, 60 minutes will suffice. The composition of the pre-workout meal will be determined by the general body mass of the individual. One set in stone standard will not apply to everyone. That is where trial and error come into play. If the individual responds better to a meal composed of more carbohydrate than protein, then it’s foolish to alter the meal. It’s necessary to adjust accordingly to the individual's response, and chart the progress that occurs. That way, adjustments can be made. Generally, at the pre-workout time frame, carbohydrates should be limited to only “slow-burning carbohydrates.” This will enable an environment that will ultimately encourage constant carbohydrate availability to the body, and conclusively spare glycogen during the performance. Below is a list of these “slow-burning carbohydrates" that will kick up your energy output:

    "Slow-burning Carbohydrates

    • Potatoes
    • Rice
    • Pasta
    • Oatmeal
    • Whole-Grain Cereal
    • Fruit
    • Whole Wheat Bread
    • Legumes
    • Vegetables

    Now that we have the list of the “slow-burning carbohydrates" established, let’s move on to the next macronutrient that should be incorporated into the pre-workout meal: Protein. Basically, most trainees respond better with a pre-workout meal composed predominantly of carbohydrate. But protein should also be incorporated into the pre-workout meal for a number of reasons. Proteins will promote sustained amino acid availability, prevent against muscle catabolism, and fight off hunger cravings. Below is a list of proteins that should be included into the pre-workout meal:

    Proteins

    • Milk
    • Eggs
    • Chicken
    • Red Meat
    • Fish
    • Protein Supplements
    • Lean cuts of Pork
    • Cheese
    • Peanut Butter

    Again, most folks experience better energy levels after consuming a pre-workout meal consisting of mostly carbohydrates, but proteins should also be included into the pre-workout meal.

    What about fats? Are they necessary? Yes for those trainees who train for more than 100 minutes. Why is that? Well, fat delays gastric emptying and will ultimately postpone the release of nutrients that were consumed in the pre-workout meal. That’s very beneficial for those who train 100+ minutes. Generally, for those who train less than 100 minutes, fat is not as significant in the pre-workout meal. Below is a list of fats that can be incorporated into the pre-workout meal for those trainees who train over 100 minutes:

    Fats

    • Olive Oil
    • Peanut Butter (Preferably Natural Peanut Butter)
    • Nuts and seeds
    • Egg Yolk
    • Fish Oil
    • Flaxseed Oil
    • Fatty fish (ie Salmon)


    Different Strokes for Different Folks

    The issue of pre-workout meal composition in relation to the individual’s actual training regimen was touched earlier very briefly, but here’s a more in-depth look at how the trainee’s pre-workout meal should pertain to the training and goals.

    For an individual preparing to run a marathon, carbohydrate should predominantly make-up the majority of the pre-workout meal with the addition of some protein and fat.

    For more strength-oriented training, protein should be more prevalent with the addition of a plethora of carbohydrate. Different strokes for different folks. One recommendation for pre-workout meal composition is irrelevant because the actual make-up of the meal should pertain to the individual’s training. A good rule of thumb is for more endurance-oriented training regimens, a pre-workout meal essentially consisting of primarily carbohydrate with the addition of fat and protein will suffice. For athletes preparing for strength-based activities such as weight training, a meal composed of principally protein and a multitude of carbohydrate will get the job done just fine.

    Pre-Workout Supplementation

    Alright, so the proper pre-workout nutrition guidelines have been established thus far, but what about pre-workout supplementation? Well, supplementation is not a necessity at the pre-workout time period, but proper supplementation can be extremely helpful in maximizing training performance. What supplements can provide the individual with the peak performance they’ve always wanted? Let’s take a look, shall we?

    Caffeine-Caffeine is generally classified as a stimulant that improves both mental and physical alertness. It can be found in supplemental form as well as in coffee or tea beverages. However, supplemental forms of caffeine are more effective for optimizing results training wise because supplemental forms are generally more potent. Caffeine has been shown to enhance performance in weight training, so be sure to take some caffeine pre-workout!

    Protein Powder-Protein supplementation, preferably through protein powder can be very beneficial during the pre-workout time frame as well. Protein powders have a superb amino acid profile and prevent muscle breakdown. The availability of amino acids in the bloodstream while performing training is ideal for optimal substrate uptake, thus improving performance. For the right blend to take in at the pre-workout time period, look to whey protein or casein based powders.

    Creatine-Creatine supplementation can be used to get the most out of training for athletes who perform strength based training on a regular basis. Studies have shown creatine supplementation at the pre-workout time frame enables trainees to train more intensely, for longer time periods, and recover at a speedy rate.

    BCAA (Branched Chain Amino Acids)-BCAA supplementation has been proven to increase protein synthesis and decrease protein degradation. Supplementing with BCAA in the pre-workout time period allows for anabolism to come into play, slows fatigue while the trainee performs, and significantly prevents against muscle catabolism. Thus, fighting muscle fatigue and improving energy output.
    Last edited by mivi320; 08-13-2005 at 02:30 PM.
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  5. #5
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    (continued)

    All of these supplements can aid the trainee's performance. However, before including supplementation into the training regimen, analyze the current nutrition program being used. Supplements will not compensate for poor nutrition habits or hard work. They are solely used to better performance after a proper nutrition and training program have been instituted.

    Final Words on Pre-workout nutrition

    Proper pre-workout nutrition and supplementation go hand and hand with enabling the trainee to perform at his or her's very best. Poor pre-workout nutrition and supplementation translate into poor training and workouts. However, by simply following the guidelines in regards to pre-workout nutrition and supplementation, the trainee can optimize energy levels and achieve incredible results!

    What about during workout nutrition?

    During workout nutrition refers to what the indivdual should ingest during the actual workout. The objective during the workout is to encourage an incessant availability of carbohydrates, which will spare muscle glycogen. Glycogen is basically the "fuel needed for exercise," and without it, performance suffers. During the workout, the objective is also to encourage the availability of amino acids. By promoting the availability of both carbohydrates and amino acids, the result is a decrease in muscle catabolism and spare in muscle glycogen. And all that happens when a proper pre-workout nutrition and supplement program is set-up! So in turn, during the workout, fluids other than water are not necessary if you're pre-workout strategy is in check. However, for those of you who like the idea of downing a "during workout" shake, more power to you. There's absolutely nothing wrong with that. But all in all, it may just become expensive and unnecessary.


    Final Words

    In conclusion, when it comes to during workout nutrition, stick with the basics. Staying hydrated by drinking enough water will suffice at this time period, seeing the indivdual is still absorbing the nutrients that were ingested at the pre-workout meal. Thus, no need for a during workout shake.

    Post-workout nutrition

    Post-workout nutrition. It's where recovery is started immediately following the workout. After training, cortisol and catabolism are at the highest. The argument of simple carbohydrates vs. slow-burning carbohydrates at the post-workout time frame has been beaten to death. Some say that they experience "leaner gains" when switching to slow-burning carbohydrates from simple carbohydrates. Personally, I believe nutrient-density is the key to getting the most out of post-workout nutrition and enhancing recovery levels. It shouldn't be a matter of simple carbs vs. complex carbs, but rather, a greater focus on overall nutrient-density. An example of this would be:

    1 serving fruit
    2 cups skim milk
    1 scoop whey protein
    1/2 cup Oats

    That way, you get the anti-oxidants from the fruit, the insulinogenic and anti-catabolic properties of milk, the quick absorption of amino acids from whey protein, and the whole grain goodness from oats. With whatever post-workout nutrition protocol you chose, be sure to keep the fat content to a minimum, as it delays gastric emptying. Something you obviously don't want when you're trying to kickstart the recovery process as fast as possible. Again, the above is just an example of a post-workout shake that focuses on nutrient-density. A meal, which focuses on nutrient-density, at the post-workout time frame will also suffice. An example of this would be:

    1 cup Brown Rice
    1/2 cup Veggies
    4-6 oz. Chicken Breast
    1 piece of fruit

    That way, you get in nutrient-dense grains from the Brown rice to replace depleted glycogen, vitamins and minerals from the veggies, protein and amino acids from the chicken breast, and anti-oxidants from the fruit.

    Post-workout supplementation

    Now that we have the post-workout nutrition protocol down to a science, what about supplementation? Let's take a look at the best supplements that will aid in recovery at the post-workout time frame:

    Whey Protein-Whey protein is the highest quality protein on the market. After a brutal weight lifting session, the body is in need of amino acids and protein (building blocks of muscle tissue) to kickstart the recovery process. Whey protein delivers just that!

    L-Glutamine-L-Glutamine is an amino acid that preserves muscle tissue. I'd reccomend taking L-Glutamine along with your post-workout shake or meal if you are in a calorie deficit. That way, muscle tissue will be retained while you drop fat tissue while dieting.

    Creatine-Creatine generates ATP (Adenosine triphosphate) and can be very beneficial at the post-workout time frame. Creatine supplementation also enhances the ability for the muscle to store glycogen. This is ideal after a workout, as glycogen is severely depleted, and creatine will immediately restore glycogen stores!

    Essential Amino Acids-Leucine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are all of the essential amino acids. They can promote protein synthesis in a heartbeat. Just be sure to take some form of CHO (carbohydrate) along with these amino acids, as they can only initiate the rebuilding process with the presence of insulin (which is produced by carbohydrates).

    Final Words

    Post-workout nutrition and supplementation goes a long way in maximizing recovery and fighting off all of the elements related to catabolism. With the guidelines I have suggested, you'll be enhancing recovery and performance in no time!

    What is the best carb source (if any) for post workout? Why

    The best carbohydrate source for post workout, in my opinion, is a complex carbohydrate. For the most part, my post-workout nutrition shake looks like this:

    2 cups milk
    2 tablespoons dextrose
    1 banana
    1 scoop Whey Protein

    As you can tell, I really focus on nutrient density. Mainly because that's what I respond best to. However, each individual is different and everyone responds differently to various stimuli. Therefore, some may prefer 50g of straight dextrose and 1-2 scoops of whey protein. While others may prefer 2 cups of oatmeal and a few scoops of whey protein. So all in all, it really depends on the individual and what he or she responds best to. In conclusion, there is no "best carbohydrate source" for post workout because it all comes down to the individual's preferences.

    Good luck with all of your fitness goals,
    Mike
    Last edited by mivi320; 08-13-2005 at 02:29 PM.
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  6. #6
    Registered User Vincent0000's Avatar
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    Ultimate Workout Supplementation and Diet

    ULTIMATE WORKOUT NUTRITION AND DIET

    INTRODUCTION

    This plan entails the correct consumption of and timing of nutritients, including 1. Antioxidants
    2. Vitamins/Minerals
    3. Macronutrients (protein, carbohydrate, fat)
    4. Amino Acids

    PRE WORKOUT MEAL --- 3 hours prior to training**************
    **************************************************

    Workout supplementation begins with a pre-workout meal, which is
    the last meal consumed prior to training. This should occur no sooner
    than 2.5 to 3 hours prior to training. The reasoning behind this is that
    having a stomach full of food will be counterproductive to digesting
    and absorbing important amino acids prior to and during a workout.

    Now this pre-workout meal should be moderate in size, and not leave
    the trainee overly full. It should consist of complex carbohydrates,
    such as whole wheat bread, whole wheat pasta, protein such as eggs or
    very lean meat, and good fats from olive oil, or fish oils. It should also
    include lots of fruits and vegetables. Focus on high Antioxidant containing
    kinds such as grapes, blueberries, pomegranates, and tomatoes.
    The point of this meal is to provide proper energy, anti-oxidants, and
    macronutrients for the hard work ahead.

    It should also be supplemented with 1000 mg of Vitamin C,
    150 micrograms of Selenium, 400 IU of Vitamin E, 500 of Green Tea Extract, 100-200mg of Grape Seed Extract, and 100-200mg of
    Alpha Lipoic Acid. All these heal oxidative damage, the kind caused during
    weight lifting, by removing free radicals from the body.

    Finally, lots of Water should be consumed now and throughout the day.

    PRE WORKOUT SUPPLEMENTATION --- 30-45 minutes prior to training
    ************************************************** *

    Shortly before the workout (30-45 minutes) a range of amino acids can
    be taken for Maximizing performance in a number of ways...
    1 Volumizing the muscle cells
    2 Increasing intracellular energy
    3 Creating alertness and focus
    4 Growth Hormone production

    CELL VOLUMIZATION and VESSEL DILATION

    These amino acids increase blood flow and/or hydrate muscle cells.
    Either way they increase nutrient passage
    to the working muscle cells.

    Choices here are...
    CITRULLINE MALATE, and amino acid from fruit that increases Nitric
    Oxide production which dilates blood vessels increasing the blood
    flow to the working muscles.
    Dose 2-4grams
    ARGININE AKG, a form of arginine that also increases Nitric Oxide production
    Dose 3-3.5grams
    TAURINE, being the second most abundant amino acid in the muscle cells
    it volumizes them by bringing in water from the blood, which is full
    of nutrients.
    Dose 2-4grams

    INCREASING INTRACELLULAR ENERGY

    Here we have..
    Creatine, any kind you like as there are a million. This amino acid increases
    intracellular ATP. Which makes you stronger and have greater
    endurance.
    Dose depends on the kind of creatine you take.

    BCAA, these prevent muscle-wasting during exercise because the body
    uses them as energy.
    Dose 5-10grams

    ALERTNESS AND FOCUS

    These include...
    Tyrosine, ALCAR, Caffeine, Ephedrine HCl, or numerous other compounds,
    Just follow the instructions.

    GROWTH HORMONE PRODUCTION

    Arginine of any kind, if you are already take the AKG you are good to go.
    This is the king of GH prodcution.
    Dose 3-3.5 grams
    Lysine, aids arginine in bumping up GH levels
    Dose 1-2grams
    Glutamine, does the same thing
    Dose 2 grams

    FINALLY... INSULIN SPIKE

    To do this take 30-50grams of Dextrose of Glucose (High Glycemic
    Index) these are simple carbohydrates which create a quick insulin
    response and are digested quickly as well.
    and
    100-200mg of Alpha Lipoic Acid which potentiates an Insulin response
    in the body.

    Now we need an insulin spike to help push all these amino acids into
    your muscle cells

    To sum up...
    Sample Pre-workout Cocktail includes
    4 grams of Citrulline Malate
    3 grams of Arginine AKG
    3 grams of Taurine
    5 grams of BCAA
    5 grams of Creatine (whatever kind you take)
    2 grams of Tyrosine
    some caffeine or ephedrine HCl
    2 grams Lysine
    2 grams Glutamine
    100mg of Alpha Lipoic Acid
    30-50grams of Dextrose or Glucose
    Lots of water- it will make everything work better!!!
    This should give you motivation to train, energy and a very nice pump!

    DURING WORKOUT***********************************
    ************************************************
    Now some time has elapsed after your pre-workout cocktail
    and all those good things are ciculating in your blood or are already
    in your cells and ready to go. So get to work!!!

    During the workout sip on a cocktail of 5g BCAA and 2g Glutamine.
    And lots of water!!!!
    This will further prevent muscle wasting and aid recovery.

    IMMEDIATELY POST-WORKOUT*************************
    ************************************************

    Now our goal is recovery.

    Recovery entails replenishing glycogen stores, removing free radicals,
    and replenishing intracellular energy stores.

    With this cocktail we will be replenishing glycogen to a certain extend
    furthuring our muscle pump with nitric oxide production, and replenishing
    our intracellular energy stores.

    Now take another amino acid cocktail including

    4g Citrulline Malate
    5g Creatine
    5g BCAA
    2g Glutamine
    2g Lysine
    2g Arginine
    100mg Alpha Lipoic Acid
    30-50g Dextrose or Glucose
    and
    50g of protein that is quickly digestable, like Whey.
    But no more than 50g because your body will not digest it very well.

    POST WORK OUT MEAL 30-45minutes after training**************
    ************************************************** *

    Our goal here is to further recovery by replenishing muscle glycogen
    stores, and fight off those pesky free radicals caused by oxidative
    damage from our training.

    Now 30-45minutes after training your post workout amino acid
    cocktail should be digested and absorbed into your blood and will
    start working on your muscles.

    By this time you should be starving because your muscles are craving
    those macromolecules for rebuilding your precious muscle tissue.
    So its time to provide more recovery power by eating a nice meal
    that is very similar to our pre-workout meal inlcuding protein, complex
    carbohydrates, and good quality fats as mentioned earlier.

    Why complex carbs post workout and 3 hours pre workout????

    Because they are slow digesting and give the body energy and nutrition
    for an extended period of time to energize one's workouts or to
    help replenish glycogen stores after working out.

    Also another Antioxidant coctail should be taken as well. The same as before.

    NOW..... Go relax, sleep, or anything else restful and recovery orientated.

    This plan will allow you to recover faster, bolster your immune system via
    antioxidants, become stronger, and live longer!
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    Blap-diddy-Blap Blap Blaow's Avatar
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    Although I have been training for a few years now and have taken a keen interest in these forums in particular, this will be my first ever post on Bodybuilding.com. The main reason I have chosen to write on workout nutrition is because as a hardgainer getting my nutrition absolutely right has been important in making great gains; and nutrition doesn’t come any more important than pre- and post- workout.

    I am a firm believer in the idea that not all metabolisms were created equal. Therefore I will attempt to present general principles of nutrition and what I’ve found works for me, along with the reasoning behind it. Exact quantities and the ideal nutritional cocktail for the individual can only realistically be found through personal experimentation, but hopefully this will get you on the right track.


    PRE-WORKOUT: the build up

    Although post-workout nutrition is often given the crown of ‘most important meal of the day’, the power of the pre-workout meal cannot be underestimated. Ideally, the pre-workout meal should consist of;

    1) complex carbohydrates
    2) protein


    Carbohydrates

    Pretty simple huh? Complex carbohydrates are carbohydrate sources with a low glycemic index (GI). The reasoning behind eating only low GI carbohydrates is relatively straightforward. GI is a measure of a carbohydrate’s immediate effect on blood glucose levels. Simple carbohydrates are digested more readily and as such have more of an immediate impact on blood glucose levels- and subsequently are given high GI ratings. Conversely, more complex carbohydrates are digested over longer periods and so have less of an impact on blood glucose levels- and so are given lower GI ratings. This should give you an idea of what is low, medium and high;

    Low GI = 55 or less
    Medium GI = 56 - 69
    High GI = 70 or more

    Pretty interesting stuff- but why is this all important? Well, firstly since low GI (complex) carbohydrates are broken down over a long period of time, the products of this digestion (the simple carbohydrates which link to form the complex carbohydrates) are released into the blood stream consistently and over a long period of time. This prevents peaks and troughs in energy and performance allowing you to perform at your constant best throughout your workout.

    Secondly, blood glucose levels are what instigate your insulin response. We’ve all heard about how insulin helps you build muscle by helping to store protein and how it can also help you get fat if you don’t control your diet carefully. However, insulin responses can vary over time, particularly if you regularly consume simple carbohydrates. Your body adapts and gets used to the increases in blood glucose, releasing less and less insulin every time and eventually shutting down insulin production altogether- can you spell D-I-A-B-E-T-E-S? Why is this important? Well, obviously no-one wants diabetes. But the more immediate problem for bodybuilders is the less insulin you produce the less protein you will be able to convert into that beautiful muscle we all strive for. Therefore by consuming nothing but complex, low GI, carbohydrates not only pre-workout, but at every meal, means that when you do get those simple carbohydrates down your insulin response will be far more significant, as will those muscle gains.

    Typically, a pre workout meal would be a cereal based on oats or wholegrain, brown rice, brown bread, sweet potatoes, leafy vegetables or whole-wheat pasta.


    Protein

    Alongside the complex carbohydrates should be a good source of protein. I prefer a whey shake, simply because of the rate of absorption of whey. Whey can begin to enter the system from 30mins after consumption and so if timed right the protein will start floating around your system as you get into your workout. The source of protein can vary on what you have available (fish, chicken, eggs etc) but as you change the type of protein make sure the time of consumption changes accordingly. For example, a whey shake and complex carbohydrate meal would ideally be taken about an hour before a workout, but since egg protein takes 1-3 hours to enter the system, a pre-workout meal where egg is the main protein source should be taken about 2 hours before a workout.


    Fats

    I usually try to avoid fats as much as possible pre- and post workout. Fats slow down the digestion process and as such may cause a frame shift in your digestion window, a time when you will want the nutrients to be entering the blood stream as effectively as possible. Also, whilst working out you ideally want to be coming to the end of your digestion phase so the body can concentrate on supplying blood to the working muscles. The human body will prioritise blood flow to the organs it deems most important and if you’re still in a state of heavy digestion your muscles come way down on the list compared to your loaded digestive tract. As such you won’t get the best workout possible and may even get some cramp for your troubles.


    Supplements

    Supplementation is a different entity altogether. The number of possibilities for pre-workout supplementation constantly astounds me and since there are many supplements out there I have not tried, I cannot pretend to be an expert on the topic. However, my experiences and knowledge with the following supplements may be useful to some trying to navigate through the myriad of supplements available;

    a) creatine/ creatine products- not much needs to be said about creatine other than correct hydration whilst on a creatine cycle is vital. I usually try to drink 5 litres of water (1.1 gallons) whilst supplementing with creatine. My 5gm dose is usually mixed in with my pre-workout whey shake.

    b) BCAA’s- these are important in any bodybuilding diet, however the need for their supplementation may be questionable. Certain whey powders (particularly those based on whey concentrate rather than isolate) have excellent amino acid profiles and as such supplementing may not be necessary so it may be beneficial to examine the back of your whey container a little more carefully. In the end, as with most things, see what works best for you.

    c) NO2- a controversial subject for some, a new mainstay of bodybuilding nutrition for others. My personal experiences with NO2 have not been great and as such I avoid it altogether. For those that get the great pumps and minimal side effects, supplementing with NO2 may be a valuable aid in increasing nutrient enriched blood flow to those muscles crying out to be fed.

    d) caffeine/ energy supplements- the coffee drinkers amongst us will know of the energy giving powers of the hot brown liquid! Joking aside, supplementing with caffeine or other energy supplements can be important in helping with mental concentration and giving you the focus you need to push out that last rep. However, when supplementing with creatine you may want to watch your caffeine intake. Reports are varied as to how much caffeine and creatine may clash and as always, the best advice would be to listen to your own body- it always knows best.

    e) glutamine- another topic of controversy. Although it is beyond doubt that glutamine is important to protein synthesis and muscle development, the need for supplementation, unless maybe whilst cutting, is questionable. Personally, supplementing with glutamine has been beneficial and I continue to do so quite happily.

    Typically, a pre-workout meal should be consumed around an hour before your workout. However, this will depend on a number of factors; what you have eaten and the type of protein, how much time you have available and, most importantly, how long it takes you to feel at your best to go work out after a meal. Supplements vary, but most should be consumed 30- 45mins before the workout (always refer to the individual packaging).
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  8. #8
    Blap-diddy-Blap Blap Blaow's Avatar
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    DURING WORKOUT: on the job

    Nutrition during the workout should be extremely simple. By timing the pre-workout meal appropriately you should be starting to have the essential macronutrients essential for growth entering your blood ready to feed those hungry muscles. Also, as stated earlier, the last thing you want during the workout is blood being unnecessarily diverted away from your muscles and to your digestive tract. The workout is the time for giving your muscles all the attention you can, and as such the only thing you should be taking whilst pumping those muscles water, and plenty of it. In order to improve hydration I like to add a pinch of table salt per 500ml of water in order to create a mix more isotonic to the body and increase the my rate of hydration.



    POST-WORKOUT: the recovery


    Carbohydrates

    As opposed to pre-workout nutrition, where complex carbohydrates reign supreme, the post-workout carbohydrates should be simple with a high GI. This should be the one meal of the day when this is the case. If it is, your insulin response should be through the roof and those muscles will love you for it! Complex carbohydrates will not illicit the insulin response you need and the relatively long time it takes for carbohydrates to be broken down are not what you need during that much talked about ‘window of opportunity’.

    In order to make the most of that window (lasting roughly up to an hour after the end of the workout) and therefore make the best gains, simple carbohydrates are the way to go. Traditionally this has been dextrose. Dextrose (aka glucose) is at the simplest level of carbohydrates and as such is absorbed quickly and easily to give a good insulin response. However, studies have shown this post-workout cocktail can be made even more potent through the addition of a further carbohydrate- maltodextrin. Although not a simple carbohydrate, maltodextrin has a similar GI to dextrose and as such instigates a similar insulin response. It has been found that these carbohydrates activate different transport mechanisms within the digestive tract, and so when stacked together become even more potent than either alone. A 50/50 mix is perfect.


    Protein

    Ideally, the post-workout protein of choice is whey. This is the quickest and most readily digestible protein available and as such is the only real option post-workout.


    Fats

    Again, fats should be avoided post-workout. They slow down the digestive process and the one time you don’t want to slow the flow of nutrients into your body is during that window post-workout.


    One thing which must be mentioned is the medium by which these nutrients are delivered. It should be pretty obvious by now that the ideal post-workout meal is liquid. This is the most readily digestible form of nutrients- exactly what you are looking for post-workout. However, most people would mix them in milk or juice. These should be avoided post-workout. Water will provide the most controllable medium through which the most isotonic solution can be made up (unlike juices) and the fats in milk mean anything dissolved are digested slower than normal. Also, fruit juices may contain fructose. Although this is a simple carbohydrate, the digestion of fructose is far slower than that of either glucose or maltodextrin, making it something to avoid post-workout.


    Supplements

    Again, I can only advise on what I’ve used and know. To do otherwise would be both irresponsible and misleading.

    a) creatine- although this was in our pre-workout mix, personally I respond far better to two 5g doses pre- post- workout than a single dose. As with much of this, do whatever feels best for you and what gets you results.

    b) glutamine- the second of the day’s glutamine supplementation. If you are on glutamine and find it gets you results, your third and final dose will ideally be at bedtime.

    c) sodium- after a hard and sweaty workout you will have expended a lot of sodium from your body. A pinch of salt in your post-workout mix will both help to replenish this vital electrolyte and help in achieving an isotonic solution to improve hydration.

    d) antioxidant- what else but vitamin C of course! Well, personally vitamin C doesn’t agree with me at all. Supplementation at even the smallest doses (250mg- ¼ of a tablet!) gives my stomach nightmares so I avoid it like the plague. If, like most people, you can tolerate it go for it. However, my antioxidant of choice at the moment is green tea extract.

    e) BCAA’s- like with pre-workout nutrition, BCAA’s are a matter of personal choice depending on the amino acid profile of your whey. If you still see results with BCAA’s on top of your whey, all the better.


    Structuring Your Post Workout Nutrition

    Taking your post-workout shake is more than a matter of slugging it down as soon as you can. In order to maximise your results a more considered approach is required.

    i) ratio of dry ingredients- the ratio of protein: carbohydrates is an important factor. Those on a bulking plan will tolerate different levels of carbohydrates than those cutting. Also, in order to make the most of the insulin response instigated by the carbohydrate mix a controlled protein: carbohydrate ratio should be maintained.

    Personally,
    when BULKING I go for a 2:1 carbohydrate: protein mix
    when CUTTING I go for a 1:1 carbohydrate: protein mix


    ii) amount of carbohydrate: I follow a simple rule when calculating the amount of carbohydrate in my BULKING mix; 1 gram carbohydrate per 1 kilo (2.2 lbs) LEAN bodyweight. So an 80kg guy (176lbs) would want 80gs carbohydrate (40gms dextrose, 40gms maltodextrin) – NB. Half of this can be used when CUTTING.

    With this the amount of protein need for the cocktail can be calculated;

    With a bulking ratio of 2:1 and 80gs carbohydrates it can be seen that 40gms protein would be ideal.


    iii) ratio of water: carbohydrate- as those that read the back of their sports drinks will know, achieving a mixture isotonic (of equal concentration) to the body is all important in achieving and maintaining good hydration. Consequently it is important that enough water is used to avoid a hypertonic (of higher concentration than the blood) solution which could actually dehydrate the body- not exactly desirable. Ideally, a mixture which is 92% water will provide optimum hydration.

    In order to calculate this divide grams carbohydrate by millilitres water and multiply by 100. For example, 40gms maltodextrin and 40gms dextrose is 80gms carbohydrate. Using 1000mls of water this is then an 8% solution- which is 92% water.


    iv) timing- rather than pouring the mix down your throat immediately after the workout, a slightly more sensible approach should be taken. Half of the mixture, along with any creatine, should be taken immediately. This will provide our 80kg guy with 20gms protein, more than enough to sustain him just after the workout.

    After 15 mins the second half of the mix should be consumed SLOWLY. Remember, the window of opportunity lasts up to an hour after the end of your workout, so there’s no rush. Sipping on the second half of the mix for half an hour will give you a sustained influx of protein when you need it most. This is then time to throw in any other post-workout supplements.

    This all may look a little daunting and more than slightly complicated but it really isn’t. The calculations only have to be done when a significant amount of lean mass has been gained or when your goals change. To give you a better idea of how to put it all together, here’s an example of a post-workout cocktail whilst bulking for our 80kg guy;

    Immediately after workout:
    20g whey
    20g maltodextrin
    20g dextrose
    5g creatine
    pinch of salt
    500ml water

    Sipped 15- 45mins after workout:
    20g whey
    20g maltodextrin
    20g dextrose
    5g glutamine
    5- 10g BCAA’s
    Vitamin C/ other antioxidant
    pinch of salt
    500ml water

    About an hour after I’ve finished the second half of the post-work out mix I like to have another meal of complex carbohydrates and protein (see pre-workout meal). This ensures I maintain an anabolic state and also I’m pretty hungry after a hard session in the gym. From here on you can reintroduce fats into your diet in the form of fish oils, flax, nuts etc.

    The point is not to eat anything anytime, but to eat smart. By having a set meal plan you ensure that you’re body is making the most of the nutrients available to it and by timing them around your workouts you ensure that your body is giving it’s all in the gym, and equally out of it.

    Thank you for reading

    PS. From experience, always wash out that mixer bottle as soon as you can. Otherwise after 24 hours or so all that protein and those simple sugars help ferment something real nasty in there!
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  9. #9
    there are no shortcuts sword chucks's Avatar
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    Thumbs up

    Originally Posted by Blap Blaow
    PS. From experience, always wash out that mixer bottle as soon as you can. Otherwise after 24 hours or so all that protein and those simple sugars help ferment something real nasty in there!
    hahaha that's the worst when that happens

    welcome to the boards Blap
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  10. #10
    Blap-diddy-Blap Blap Blaow's Avatar
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    Hey Sword, as the first person to comment on my first post, I thank you!

    It's a disaster waiting to happen having more than 1 or 2 mixer bottles. You just get lazy, then the fermentation takes over! Oh the fermentation!!!
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  11. #11
    there are no shortcuts sword chucks's Avatar
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    yeah bro good article :P

    I used to just use the same shaker bottle every day without washing it when I first got into BBing, like I would make a milk/protein shake, drink it, then leave the bottle in my hot backpack overnight, then make another shake in the morning. It was gross aw man i have to many stories about nasty shaker bottles lol
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  12. #12
    Blap-diddy-Blap Blap Blaow's Avatar
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    Thanks again!

    By the way, nasty dosn't begin to cover that!!! It takes a LOT of scrubbing before I go near an infected shaker bottle again! Reusing the same one over and over- you've gotta be seeing pixies after drinking from that badboy! Lol
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  13. #13
    there are no shortcuts sword chucks's Avatar
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    yeah well
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    Can't believe people still advocate anti-oxidants post workout. This topic will be a challenge as most of it has been done to death yet it is still not right.
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    there are no shortcuts sword chucks's Avatar
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    Writing about something you know about already is always the hardest- I learned that from writing for the school newspaper- its better to write about something without knowing anything about it at first.

    Anyway thats my excuse for not even starting my article yet jk, Im starting it right now.
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    IMPORTANCE OF PRE,DURING & POST WORK-OUT NUTRITION

    Anybody can get great results by properly meeting nutritional demands after training.No trainee is immune to these three post-exercise phenomena:
    1. Glycogen Stores are low
    2. Protein Breakdown is increased
    3. Muscle Protein Balance is negative

    It should also be noted here that Protein Synthesis goes down after an endurance training session and either goes up or remains unchanged after a strength training session. But either way, Protein Breakdown still predominates.

    Muscle Protein Balance is regulated by the balance between Protein Synthesis and Protein Breakdown in the following way:

    Muscle Protein Balance = Protein Synthesis - Protein Breakdown

    ALL ABOUT POST WORK-OUT NUTRITION

    For rapid recovery from exercise, immediately after a workout (strength or endurance), we must:

    1. Rapidly replenish the low glycogen stores in our muscles
    2. Rapidly decrease the muscle protein breakdown that occurs with exercise
    3. Rapidly force further increases in muscle protein synthesis in weight trainers and/or restore muscle-protein synthesis in endurance athletes

    So with all these in mind; I've devised a killer plan for attacking all three to promote optimal recovery after exercise.

    # Maximize Post-Workout Glycogen Synthesis

    There are two key factors to rapidly increasing post-workout glycogen synthesis:
    1. Adequate carbohydrate availability (to convert to muscle glycogen).
    2. High insulin levels (to stimulate glycogen storage and shuttle carbs into the muscle).
    Recent evidence,indicates that the addition of protein to a carb drink can actually increase insulin levels higher than carbs alone.There seems to be a synergistic insulin release with protein plus carbs.

    The current recommendations for strength athletes encouraged them to consume 0.8 g of carbs per kg of bodyweight in combination with 0.4 g of protein / kg of bodyweight. This means that a 220 lb weight lifter would need about 80 g of carbs and 40 g of protein after a weight-training workout. Since glycogen synthesis rates are so high in strength athletes, they would only need to consume this type of meal immediately after the workout and then resume normal eating about 2-3 hours later.

    During a bulking cycle, the post-workout recommendations would include 2 servings of recommended formula, one immediately after training and one 30-60 minutes later. Normal eating could be resumed 2-3 hours later.

    Final Factors

    (1.) Immediate Consumption of Post WO Drink
    One study showed that if the post-workout beverage was consumed immediately after training, glycogen synthesis was three times higher than if the beverage was consumed just two hours later. So the sooner you drink the drink, the better the recovery rate.


    (2.) Best Carb & Protein Sources
    With respect to the types of carbohydrate and protein to consume, it's clear that immediately after training, liquid nutrition is best tolerated. Since liquid nutrition is more rapidly digested and absorbed, nutrients are more rapidly delivered to the muscle. In addition, according to the literature, the optimal carbohydrates to consume are glucose(dextrose) and glucose polymers, like maltodextrin.

    As far as the best protein to consume, you want to choose a protein that is absorbed as rapidly as the ingested carbs so that the synergistic insulin response can be maximized. Now that's hard to find. Most intact proteins (yes, even in powdered form) take several hours to be fully absorbed. We need protein that can get absorbed within minutes, just like the carbs do. Well, since one of the most quickly digested proteins is whey hydrolysate, it's the protein of choice for our purposes here.

    # Stop Protein Breakdown Dead in its Tracks

    The scientific literature is pretty clear in terms of how to prevent post-workout protein breakdown. And it can be summarized in one word... Insulin

    Insulin is not anabolic after workouts, but it sure is anti-catabolic. And that's great because insulin is easily controlled.
    The ways to get insulin up after workout are:
    (a.) First, as mentioned earlier, by eating protein with carbs, insulin levels are higher than with carbs alone.
    (b.) Secondly, certain amino acids can increase the insulin response to meals as shown by various studies. By adding certain amino acids to the carb/protein beverage, the insulin responses were considerably higher than the carb/protein beverage alone.

    # Complete Your Recovery by Jacking Up the Protein Synthesis...

    The final piece of the post-workout puzzle is the management of protein synthesis. And although this area is a little more complex than managing protein breakdown, there are three key ingredients to increasing protein synthesis immediately after workouts:
    1. A proper ratio of BCAAs
    2. High blood levels of essential amino acids
    3. High blood levels of insulin
    In the past, a high protein intake was recommended after workouts in order to increase protein synthesis.
    Based on the research, it appears that the amount of protein intake has very little to do with pushing protein synthesis up after workouts. And in fact, too much could be counter productive.More important to increasing protein synthesis after workouts is the ability to rapidly deliver the right type of amino acids. In addition to the requirement for rapidly delivered essential amino acids, BCAAs seem to play a big role in the recovery and increase of protein synthesis after a workout.The results of varios studies have lead researchers to believe that within the muscle cell, there's one particular regulatory pathway for protein synthesis that's stimulated by insulin, but dependent on "leucine". It has been found that leucine, along with protein and carbs, leads to the greatest increases in protein synthesis.

    The Grand Finale

    That's it. The ideal post workout combo that maximizes your growth and recovery potential. Compiling years of good post-workout science has enabled me to devise a plan of attack for optimal post-workout nutrition. And this plan of attack is designed with only one goal in mind... optimizing recovery for every human being that works out, regardless of the type of exercise they do.
    Remember, to be effective, post-workout nutrition has to...
    # Increase glycogen stores
    # Increase protein synthesis
    # Decrease protein breakdown
    Interestingly, several nutrients such as glucose and glucose polymers, protein hydrolysates, and amino acids can all work together with overlapping functions in order to accomplish all three goals. No drugs necessary!

    Post-Exercise Choices

    So your workout is over and it's time to reach for your post workout meal. What do you reach for? Here is an example of a good post-workout choice

    1 serving whey protein(25 gm protein) + 25 gm maltodextrin + 25 gm dextrose monohydrate + a serving of good quality BCAA

    .The best choices for whey protein are :
    EAS Precision protein,Met Rx Keto Pro,Next Proteins DesignerProtein, Optimum 100% Whey protein.
    For carbohydrates I recommend Now Dextrose & for BCAA's Optimum BCAA 1000 & Higher Power BCAA1000 are nice choice.
    Obviosly atleast a litre of water should be present for rehydration.A pinch or two of NaCl should also be present to compensate for the loss of salt through sweating.Moreover,it has been found that its presence also helps in jacking up insulin levels in blood.

    OOPS! I Missed That

    After all this lengthy discussion you may have noticed that pre and during work-out nutrition has been mysteriosly missing.Well,friends I had left it for last.
    The study was recently published in the American Journal of Physiology - Endocrinology and Metabolism by Dr. Tipton and colleagues from the University of Texas Medical Branch (281:E197-E206, 2001).
    This study is entitled "Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise."I am not going to discuss the details of this study rather I will like to present the results of it.Two groups of subjects were studied,one given with pre work-out drink and other with post work-out drink,before and after performing an intense work-out. In the PRE group, total protein balance (synthesis-breakdown) was negative at rest, quickly became positive during exercise and one hour after exercise, and returned to zero balance two hours after exercise. In this group, protein balance was a whopping 115 times higher than rest during exercise and one hour after exercise. In contrast, in the POST group, protein balance was negative before and during exercise, became positive one hour after exercise (35 times higher), and returned to zero by the second hour.

    So, with these data presented, I'd like to make one point before discussing how we can use this study to our advantage. First, although the pre-workout drink seems to kick butt compared to the post-workout drink, it's important to recognize that if no drinks were taken at all, protein balance would be negative for all the measurement periods examined here. Remember, with no pre or post-workout nutrition, a highly negative protein balance is seen before, during, and after exercise. So clearly, some kind of pre or post-workout nutrition is necessary to build muscle.

    Now,in the light of all this data you'll just have to split your work-out drink,as previously discussed,into two equal drinks.Consume one 5 minutes before and other immediately after work-out.

    Since the study above showed positive protein balances with both a pre-workout and a post-workout drink, I believe that consuming the appropriate nutrients both before (or during) exercise and then repeating this again after exercise will contribute to an additive, if not synergistic, increase in protein synthesis, leading to enhanced muscle growth.

    Best of luck
    Rishabh

    References


    Gourmet nutrition
    Bodybuilding.com
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    How to maximise gains in the gym by eating properly before, during and after!

    WEEK THIRTY-SEVEN : : What is a proper Pre, During, And Post Workout nutrition diet?

    Nutrition is just as important as training itself at gaining fitness, looking good and even gaining strength. Training will only break down the muscle, but the food you consume contains the ingredients to refuel your energy, reefed muscle tissue and make you grow. Although your diet is important in whole, what you choose to eat before, during and after your workout is particularly important to maximize your gains from training. This short period is a time of high physical demand and the body is literally crying out for nutrients.

    The first part is Pre workout nutrition - it supplies your body with glucose that is converted to primary source of energy that fuels you during workouts, glycogen. Nutrition mid-workout arguably will act to sustain this energy so you don’t burn out during your workout, and at this time the muscles are overly sensitive to nutrients as blood is rushing into them.

    Then there is post workout nutrition, which only until recently has been given the emphasis on how important of a factor it is in terms of muscle growth. Metabolism is boosted for atleast 8 hours after your workout. Nutrients are transported through the body quicker at this time, and most of what you eat is used for muscle growth, over other body processes, particularly within 3 hours after training. This also means you can eat more at this time and not overly concern yourself with storing the calories as body fat.

    So, what should be eating at these critical times?

    Pre-workout

    The meal should contain between 25-50 grams of protein, 50-75 grams of carbohydrates and no more than 15 grams of fat. Protein and fat are recommended here for several reasons: firstly they both aid in lowering the affect of the carbohydrate on sugar levels, protein will store the body with amino acids that the body will use during training to prevent premature muscle breakdown, fat is a secondary energy source and is often called for during intense exercise and both should be eaten as part of any healthy balanced caloric intake.

    Its important to get a meal in only 30 minutes before your actual workout. This is important because carbohydrates only act to raise blood sugar levels for two and a half hours. If you eat a meal pre-workout it has to be atleast 3 hours before hand, and then you’ll only experience the tail-end, or “winding down” of glycogen from your meal. The only way truly sustained energy can be achieve without the side affects of indigestion during training is through a liquefied drink drank 30 minutes to an hour before your workout.

    A protein shake is the perfect pre-workout meal. But more importantly, while working out, your muscles are filled with blood, and more than anytime else during the day, are extremely sensitive to nutrients. Whenever you ingest a protein shake prior to training, these nutrients will be running around your bloodstream for the next 2-2 ½ hours, and will go straight to the site of the muscles being trained. This is the perfect opportunity, even more so than post-workout, to get your body building specific nutrients straight to muscles, over other body processes the same nutrients could be used for. Ex: Protein isn’t only used for muscles, but hair, skin and nail maintenance.

    Your protein shakes don’t have to be limited in the amount of nutrition they contain – ie: milk contains protein, carbs, calcium etc, but be creative and add other high energy foods and create a health/muscle building shake. They can also be absolutely delicious, something you can look forward to before your workouts. Ideas include adding peanut butter, which is high in zinc, magnesium, essential fatty acids and low in saturated fats, cocoa, which has a relaxing, and focusing affect on the mind, and we all the know how important feeling good has on our workout intensity.

    Then there is honey, containing a sweet tasting, low GI substitute for table sugar, containing vitamin C, banana’s that are full of B vitamins, to provide your body with the energy during the workout, or brewers yeast, natures highest source of b-vitamins. There’s also lecithin, molasses, wheat germ and linseed oil. All of which are some of the most nutritious, natural foods found on this earth. A protein shake is what has always been my pre-workout nutrition, and if I didn’t make me feel the way I did, I wouldn’t keep drinking it so enthusiastically.

    I drink 500 mls of high protein, skim milk, 1 serve of ion exchange whey protein, 1 teaspoon of brewers yeast (this has a funny taste, you can also take it tablet form instead, or skull it down quickly to get it out of the way), 1 tablespoon of linseed oil, which I pour over the protein, 1 tablespoon of wheatgerm, 1 tablespoon of cocoa and 1 table spoon of molasses. If your able to mix it together in a shaker bottle, over blending it would be good, because blenders can heat up the juice and destroy nutrients. I also don’t usually have a banana as I find it adds fiber to the drink and is heavier on the stomach.

    This meal, or preferably protein shake, should have a low-glyceamic index. (If you are unfamiliar with the concept, there is additional information at the end of the article explaining the basics of the G.I principle). Low G.I will ensure that your blood glucose levels remain at a stable level, rather than giving you an instant energy that will quickly evaporate. Its important to closely monitor the G.I of this meal. Its not only important to select a low G.I carbohydrate, but to consider its glyceamic load – the total amount of carbohydrates at that particular G.I. To calculate the G.I of a meal, add up the G.I of each carbohydrate selected, and the amount of carbohydrates, then find the average total G.I. For example a protein shake:

    1 serve of protein - 0 carbohydrates. GI: 0 - lowers GI by 20%
    375 mls of milk - 20 grms. Carbs GI: 33
    1 tbsp. honey - 20 grms. Carbs. GI: 35
    1 small banana - 20 grams carbs. GI: 55

    To calculate, add up the total GI, then divide by 3, then lower that amount by 20%.

    The total GI for this protein shake is: 32. Total carbohydrates equals 60 – this meals glyceamic load. This basically means that you will get the energy affect of 60 grams of carbohydrates, but it is released slowly. Just because its low GI doesn’t mean there’s no chance of experience a “crash” or fast decrease in energy as is associated with High G.I foods. If you eat a food with a Low G.I, but a excessively high amount of carbohydrates (glyceamic load), you’ll still crash, but it’ll won’t happen as quickly as a high GI food. So, with that said, keep total carbohydrates at a moderate amount, regardless if the food is Low GI.

    Some notes on Protein shakes:
    Whey protein doesn’t have a strong GI lowering affect as it is quickly digest. On the other hand, Soy protein acts to lower GI significantly more.
    Full fat milk has a higher GI than skim milk, but only marginally.
    Honey of the natural variety, Ie: yellow box, orange blossom, have lower GI than commercial honeys.
    Instant Oats have a GI around 70, and even higher if soaked, compared to unprocessed oats (55).

    CONTINEUED....
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    Continued....

    Pre workout supplements greatly depend on your financial situation more than anything. Ideally, to get maximum results from your bodybuilding, you should take around 20-30 tablets, but realistically we can only afford a certain amount. That doesn’t mean gains will suffer – atleast we have supplements available, and its up to us to select whats best. That should be based on firstly, what we as individuals really need, and secondly, the quality of what’s out there.

    When selecting supplements, to make it easier, I recommend separating everything into smaller groups of what you need. For example, amino acids – BCAAs, specific amino acids, ie: Arganine. Then, energy suppliers – B-vitamins, gurana/ginseng. Cell volumisers/mass - creatine, whey protein. Then add up your budget on how much you are willing to spend on supplements, and select the best from each group. Prior to a workout, whey protein is essential. It provides you with BCAA’s, will set up an anabolic response, and if taken in the right quantity will mean you won’t require a separate amino acid supplement.

    Then there is creatine, which should be taken prior to your workout in 5 gram dosages. Its best taken with simple carbohydrates, so another option is to take it with an energy drink during training. Creatine is a natural substance found in the body, used for short length, explosive activities such as sprinting and lifting weights, that both require a quick burst of energy. It can be found in red meat and chicken, but through supplementation will reach the muscle quicker, especially if the supplement contain synergist micronutrients that assist its cell-transportation. Creatine before workout will refuel your muscles ATP levels, and provide longer lasting anaerobic endurance. It will basically mean your muscles will take longer to fatigue, and also as supplementation leads to increased stores within the muscle, people believe it has a cell volumising affect, making the muscle bodies appear fuller and more prominent.

    With protein, amino acids and creatine aside, there are supplements available that will solely give you that boost of stamina and endurance we all need. B-vitamins is a popular supplement that can be taken daily. Unless it’s a sustained released formula, instead of taking your B-vitamins in the morning, try taking it pre-workout. A good b-vitamin supplement is one that is balanced, and contains all the b-vitamins in the right proportions.

    Ultimately, the result of taking this supplement, particularly the thiamin and riboflavin, is more effective transference in the body of ingested carbohydrates into energy you can use in your workouts. B-vitamins taken together, rather than supplemented individually (such as B1, or B2), because vitamins don’t work alone in the body – they all have synergists, and taken with other vitamins will better enhance their absorption. Also, balance is the key, too much of one particular vitamin can lead to deficiency in another vitamin.

    Other than vitamins, there are herbs such as guruana and ginseng that are known to enhance stamina and promote better adaptability to both physical and mental stress. Both caffeinated herbs are used to professional athletes to enhance performance. There are supplements available that combine B-vitamins with other nutrients and herbs to enhance the action of the vitamins, creating more of a stronger affect. These are more economical than purchasing both herbs and b-vitamins individually.

    Take an antioxidant formula. Intense training increases the bodies dangerous free radicals. Antioxidants work at protecting the body from the affects of free radicals – such as cell damage, which could potentially lead to cancer. Because generally body builders have a healthy lifestyle, avoiding other factors like pollution, smoking and unhealthy food means we are at lower risk, but should still take precaution. Antioxidants that will help include Vitamins A, C, E which are commonly together in formulas, selenium, folate, B6 and B12, and herbs such as Grape Seed Extract and Milk Thistle. These also have roles in detoxifying the body, cleaning the liver and aiding in digestion. They are better taken before the workout to increase your stores and act as a prevention.

    So a sample, money-friendly, pre-workout supplement regime could be:

    Whey Protein: A good quality brand, with a good reputation. Also, think about getting a whey that has been filtered for taking out impurities which leaves only whey. This means less fat and carbs, lactose and other possible things in milk like hormones, and more protein and as a result more muscle. Look for additives too, such as artificial sweeteners and flavours, and if the protein has added, specific body building micronutrients or amino acids (particularly glutamine) even better.

    With: Creatine (5gr), BCAA amino acid supplement (1), Complex energy supplement (1), caffeine (150mg).

    Although it seems simple on paper, it includes everything you need – protein/amino acids for muscle growth/growth hormone stimulation, creatine for cell volume, and herbs and micro nutrients for stamina, without blowing your budget. This leaves you enough money to buy the expensive food required in a body builder’s diet, and all other daily expenses.

    During workout:

    If you have a protein shake 30 minutes before you workout, this should fuel your blood sugar throughout your whole workout. The main reason to ingest a during-workout drink is to refuel your glycogen levels, but this really isn’t necessary if you eat only shortly before the workout.

    It takes some people more than others to get the energy they need, so for those who feel less than 100%, another hit of sugar during the workout may help. What should you drink if you need another boost? Providing your workout doesn’t exceed 90 minutes, then consume a High GI drink. If you plan on doing cardio after your workout, avoid a high GI drink so you don’t crash towards the end.

    What’s the point of drinking a low G.I meal that supposed to maintain sugar levels throughout the workout, then drink a high GI meal during training? Won’t it be pointless drinking a low GI meal prior to training? The answer to this is that if you drink a high GI drink during training, it will won’t sharply, and dangerously increase the G.I. This is because when you consume a High GI meal only shortly after a low GI meal, your body is still digesting the carbohydrates from the previous meal, and the High G.I meal won’t affect you quickly.

    Other than choosing a drink with a high G.I, a good energy drink would contain micro nutrients that provide endurance and energy. These include B-vitamins (B1, 2, 3, 5, 6 and 12), Vitamin C, electrolytes to replace lost fluids (potassium, sodium), folate, zinc and iron.

    There are plenty of energy drinks marketed for sports and to promote endurance, but choose wisely. Many are no more than a double dosage of extreme fast release carbohydrates, and filled with artificial additives. Only one step better are those with electrolytes.

    If you want a quality energy drink, choose one with little, or no chemical additives, and one that contains sugar, micronutrients, electrolytes and even energy herbs. Varieties I buy, here in Australia, are MyZone water, Thorpedo water, Solis Adrenalin and Herbal World Energizer. Note: the first two are Low G.I, without herbs, the second two are high G.I, with herbs such as guarana and ginseng, but all are very low in unwanted additives.

    WATER: Water is the vital ingredient for so many of the bodies functions – its acts assist nutrient transportation, cleanses the bodies internal organs, to hydrate us during strenuous activity and to clear our minds to make us feel sharp. Our bodies are made up of more water than anything else, and it’s the most important of all nutrients. So how much water should you consume during training? I recommend no less than one liter, drank slowly and in equal quantities throughout the workout. Is there ever too much? It is possible to overhydrate. During the day you shouldn’t drink more than 1 liter per any hour, but during training is an exception, the limit here should be not to exceed 1.5-2 L per hour. Pure water is always the best choice, but if it seems silly to buy water, tap water is better than other drinks. You’ll find the more you drink, the more you will sweat, so if that becomes a problem, monitor how much your drinking.
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    Contined....

    POST WORKOUT NUTRITION DIET:

    Post workout nutrition is the most important meal over any other during the day. Breaking down muscle tissue occurs in the gym, but its afterwards where you rebuild what you’ve broken down. The first step to this process occurs directly after training. This is a critical time where your muscles are in starvation mode, they are craving for quality nutrition to back in what’s been taken out. This period lasts 8 hours after a workout, but is particularly strong for 3 hours after you train. Your muscles are going to the first site of transportation - Protein isn’t going to be sent to your skin or hair where it would take a priority at other meals, but take a shortcut to the site of the muscles you’ve trained. And you don’t have to concern yourself with gaining body fat from eating more than usual - at this time the combined affect of your boosted metabolism and recuperation from training means your body is going to use up every gram of macronutrients for muscle re-building.

    What should you eat after training? Its best to consume a solid meal if you had a protein shake before training because your last meal was most likely around 5 hours ago. With our busy lifestyles, getting good quality nutrition from home cooked meals is difficult, so if you train after work like a lot of people, it’s a good chance to cook a nutritious meal when you have the time, and when your body needs it the most.

    You should eat around 30-50 grams of protein with this meal. Anymore more and it will slow down your digestion, and any less won’t be sufficient for muscle recovery. They say 30 grams is best for most efficient protein digestion. I recommend 15 grams of fat, and 75 grams of high glyceamic index carbohydrates. You should try and have a balance in your protein intake at this time – Choose animal proteins that are low in saturated fats, cholesterol and sodium.
    best are veal and beef over lamb or any mince meat. With chicken and turkey choose breast fillets over drumsticks.
    Good choices are lean meat such as veal or beef that is high in iron, zinc and creatine, over higher fat minced meat, Omega 3 rich fish such as salmon, trout and sardines and seafood and either some turkey or chicken breast (Over drumsticks) or seafood. Generally per 100 grams of protein cooked = 25 grams of protein. Remember, also that 140 grams raw = 100 grams cooked. Avoid overheating the protein, or cooking for too long to avoid protein spoilage, or cooking it in water. If you’re the type who doesn’t mind it tasting flavourless, try to add as little as you can to the meal ie: sauces, salt, oil.
    It’s a good idea to eat a fat such as olive oil, because it is easy to measure servings (15 grams = 1 tbsp.) and won’t fill you up like nuts/avocado might. What carbohydrates are best for post-workout? There is a big debate on fast release vs. slow release carbohydrates. It is true that the majority of a body builder’s diet should contain slow release carbohydrates, but after training is an exception. Slow release, or low G.I, means that carbohydrates are traveled through the blood stream at a slower pace, ensuring throughout the day you muscles are constantly being nurtured. It’s not only carbohydrates, but anything you ingest, your body will slow its entire digestion function so nutrients reach their site slower, but more steadily. Although this is the way they body needs to be treated during hours when you’re not training, such as during the day, the hours after training the state your body is in is vastly different to any other time of the day, and the nutritional requirements different also.

    Weight training, or any physical activity has the physiological affect of decreasing blood sugar levels, hence the reason it is highly recommended to those with diabetes. And because the body uses carbohydrates as one of the main fuels during intense exercise, the amount of sugar in your body after training is very low, and the rate it is traveling within your body is slower than any other time. This is why after a hard exercise session, you sometimes crave a quickly digested form of carbohydrates such as white bread or confectionary. A craving is a sign your body needs a particular nutrient within that food.

    How much carbohydrates? As sugar levels are lower than usual, at a time your body needs more than usual, it is recommended you consume a relatively high amount. 75 grams is perfect. If you’re a big eater, and already consuming this amount with every meal, then consider increasing the amount to 100 grams. Try and get the meal in as quickly after training as you can, the sooner the better, so don’t bum around the gym after your workout for too long. Having a meal that’s quickly prepared is ideal here – such as tinned sardines or salmon (Read the pack carefully because not all contain the same amount of Omega 3).

    To save time you can cook your potatoes or rice or any carb you choose while you’re eating your protein to save time. Alternatively, eat around 6 slices of wholemeal bread, or any other raw carb. Avoid a vegetable such as broccoli, because the fiber will lower the G.I. But it is still important to get in antioxidants, consider juicing fruits and vegetables 1-2 hours after your workout. Try Strawberries, blackberries, carrots, silverbeet and beetroot. Also, take a BCAA if you believe you need one.

    Nutritious high G.I carbohydrates for post-workout include brown rice (80), wholemeal bread (80), potatoes (85), watermelon (72) and even oats (if they are drenched in water - 72). It’s a good idea to eat your protein before your carbs. You body begins to digest nutrients, including carbohydrates the moment you eat them through a gland in the mouth. As protein lowers blood sugar, eating protein after your carbs means you will get a high from the carbs for only a few minutes before it is lowered again.

    What is the G.I of common carbohydrates?
    Grains: All rice, white and wholemeal breads have high G.I. On the other hand oats, wholemeal pasta, muesli and barley have low G.I.
    Almost all processed food with high sugar content has a higher G.I, such as soft drinks, candy and potato chips.
    Vegetables & Fruit:: Most contain very low level of carbohydrate so their G.I is non existent. Carrots have a low G.I if eaten raw, but high if cooked. The more you cook a food, the higher the G.I will be. Potatoes, turnips, sweedes and beetroots all have high G.I, but sweet potatoes, green beans and snow peas have low G.I's. Majority of fruit is low G.I, including dried fruit. The lowest G.I fruit are Cherries 25, apples and pears: 36, summer fruits like peaches and apricots, around 40, Oranges 44. Most juices have slightly higher G.I than the fruit. All melons, watermelon, honey dew, papaya, rockmelon have high G.I.
    I hope the article has helped you in some way. Good luck with your fitness and nutrition goals!

    Additional information on the G.I:
    Every carbohydrate you consume affects your blood sugar levels, but not all are the same. There are those that provide a quick burst of energy (High G.I) and those that provide a sustained release of fuel (Low G.I). Low G.I are the preferred source and generally lower in additives, higher in fiber and vitamins and minerals. They also tend to be lower in calories. These foods are fruits, vegetables, legumes and some grains such as oats.
    Each food is given a particular number that represents how much of an impact the food has on blood sugar levels - the lower the number, the more longer it takes to digest, and therefore provides longer lasting energy. Anything below 60 is low G.I, upto to 70 is moderate and above 70 is high.
    If your a big eater, and have a high protein diet like most of us do, its a good idea to mix high G.I carbs, over low G.I, with a high protein meal. This is because if you eat A LOT, you might get indigestion. Generally, the more protein or fat you eat with a meal, the higher the G.I can be for the carbohydrate, but always make sure the portion size is controlled.
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    Pre, During, and Post Workout Nutrition.


    As a bodybuilder, nutrition is a huge part of your life. Of course so is working out! So what could be more prevalent than pre, during, and post workout meals?


    Pre Workout

    Whatever you choose to eat before a workout is going to be primarily the nutrients the body uses to get through the workout. With that being said, you better choose good!

    Before working out your body needs protein to fuel the working muscles and carbohydrates to provide energy; therefore, your meal should be that of a protein/carb meal, but what to choose?

    CARBOHYDRATES

    The carbohydrates chosen before a workout should be low GI carbs. Low GI carbs will ensure lasting energy throughout the workout as well as higher quality nutrients, and less worry about putting fat on.

    What are good low GI carbohydrate sources?

    -Oats
    -Whole wheat bread
    -Whole grain pasta
    -Brown rice
    -Red patatoes

    and many more!

    PROTEIN

    You have a wide variety of protein to choose from before a workout, I'm sure you're still wondering what's good though. So what are some good protein sources?

    -Red meat
    -Chicken breasts
    -Turkey meat
    -Fish
    -Eggs
    -Protein powder.

    SUPLLEMENTATION

    Supplements can't even hold a candle next to a good diet; however, once you have that down you can enhance your pre workout needs even further with supplementation.

    Clout. I'd recommend this product for increased energy in the gym, and better recovery.

    NO2. Because of the vaso-dilation caused by this product, bloodflow is increased, hence making you more alert and mentally prepared to get a good workout in.

    Caffein. This supplement will provide you with ample energy for you to complete your workout.

    During Workout

    For reasons that don't neccassarily need to be discussed in this article, you don't really want to work out for much more than an hour. With that being said it would serve no functional purpose to eat during a workout. As a matter in fact the only thing it could do is increase the chance of cramps, and make you feel full during your workout. Due to the latter, the only nutrition needed during a workout is water.

    Post Workout

    So you've just finished working out, and now your body is craving nutrients. Actually that's exactly what's happening! After working out your body is desperately craving those oh so needed muscle building nutrients, and becomes super sensitive to nutrient uptake. You have roughly a 30-45 minute time window to take advantage of this before your body passes through a very rough time with anything but optimal muscle building resources. At this time your body is also depleted of it's glycogen storages. Glycogen is formed from the carbohydrates you take in, and is the bodies primary source of energy... without you will soon become catabolic. When catabolic your body may actually break down the muscle itself for energy! Needless to say this is not wanted. So how do we replenish them? With high GI carbohydrates! These carbohydrates will replenish glycogen storages as well as spike insulin to maximize nutrient absorption. What are some good high GI sources?

    -Gatorade powder
    -white rice
    -white bread
    -Honey

    Protein is also very much needed after a workout. Whey protein powder absorbs very quickly, therefore; it is ideal after a workout.

    SUPPLEMENTATION

    -Whey protein powder
    -Dextrose
    -Creatine

    So know that you know exactly what to eat around your workouts, just combine that with a good workout, some other good meals, and get ready to grow! Good luck.
    Last edited by Cell-Tech; 08-17-2005 at 02:01 PM.
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    Originally Posted by Cell-Tech
    So how do we replenish them? With low GI carbohydrates! These carbohydrates will replenish glycogen storages as well as spike insulin to maximize nutrient absorption. What are some good low GI sources?

    -Gatorade powder
    -white rice
    -white bread
    -Honey
    Think you might have od'd on dat der cell tech dude. Try HIGH GI carbs.
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    Proper Pre, During, And Post Workout Nutrition Diet

    Introduction

    Pre, during and post nutrition is the key to get optimal results in the gym and for growth and recovery. Pre workout nutrition is necessary for performance in the gym and Post is necessary for growth. The following will provide you with proper pre, during and post nutrition.

    PRE WORKOUT NUTRITION

    Pre-workout nutrition is very important before a workout. It determines whether or not you have you can achieve your maximum potential during your workout in the gym. Getting an extra couple reps or increasing the weight is possible with proper pre-workout nutrition. It can be done by taking eating a proper pre workout meal one to two hours before (depending on your metabolism and how much you eat) as well as taking a supplement 45 – 15 minutes before a workout. These pre workout meals and supplements will allow you to have increased muscle strength, better endurance, give you increased energy, give you better pumps, burn more calories and fat or improve concentration.

    There are two things to consider before a workout, the meal one to two hours before as well as taking a proper supplement thirty minutes before a workout

    A Proper meal should consist of:

    Fruit – Fruit should be eaten at all times through out the day and especially through out the day. They dilate the blood vessles reducing stress on the heart. Dialating the blood will allow blood to flow around the body easier as well as prevent increased high blood pressure if you are taking supplements such as caffine, ehpedrine HCl or fat burners, which are all vasoconstrictors. Fruits are packed with vitamins and some carbohydrates or simple sugars to fuel your workout. My two favorite pre-workout fruits are, bananas are packed with carbohydrates and potassium which prevents craps, oranges are high in vitamin C and contains electrolytes which also prevents cramps.

    Moderate to low GI Carbohydrates – These carbohydrates will fuel your body with energy through out the entire workout. If you eat a high GI carb before a workout, you will have a lot a energy at the start but quickly start to crash. Carbohydrates are the main source energy in a workout. I would recommend brown or white rice, brown bread or pumpernickel bread, whole wheat bagel or whole wheat pasta or oatmeal.

    Protein (essential amino acids)– is the essential building blocks of muscles. With out it, your muscles would not grow. They also ensure proper nitrogen balances in the muscle. I would recommend eggs which has a very high biological value (“a scale of measurement used to determine what percentage of a given nutrient source is utilized by the body”). Here is a web site which contains different protein sources and their biological values http://www.bodybuildingpro.com/proteinrating.html. Other good protein sources are chicken or fish which contains Omega 3.

    EFA – Essential fatty acids are necessary for maintain high testosterone levels. They also keep the energy levels up and are necessary for fat soluble vitamins. They take a long time to digest and so they are great for people that are hungry all the time because it keeps them full even during workout. Peanut butter or Power Butter http://www.bodybuilding.com/store/pb/peanut.html (which is peanut butter with flax)would be great on the bagel. Cooking with olive oil or sesame oil which contains sesamin is also beneficial.

    A proper pre workout meal should be something that is completely digested 15-30 minutes before a workout so the blood can leave the stomach and enter the muscles.

    Supplementation before a workout is also necessary for enhancing your workout. Supplements, especially stimulants should be cycled so that your body does not build up a tolerance. Most supplements should be taken 30 minutes before a workout on an empty stomach. Here are some great supplements to use before a workout:

    Multi-Vitamin – Although food does provide some vitamins and minerals, it does not provide all of them therefore a multivitamin before a workout or in the morning for proper functioning of the body. Choosing a multi-vitamin high in B-Vitamins is important since it helps release energy and also contains anabolic properties.

    Creatine – It is a great muscle volumizer and provide energy for the muscle in the form or ATP. This protein is safe and retains water inside the muscle. There are many different forms of creatine such as Creatine monohydrate, CEE, and also glycocyamine, guanidino proplonic acid, betatine anahydrous, SAMe and Kre-Alkalyn for creatine non-responders. I would recommend Kre-Alkalyn since it is cheap, is completely absorbed by the body and does not require a high GI carb.

    Caffeine and Ephedrine HCL – Caffine is a great stimulant to provide your body with higher levels of energy. It is great when stacked with Ephedrine HCL since it you are burning more fat and have enormous energy levels.

    BCAA – BCAA’s are great for maintaining nitrogen balances. They are digested in the skeletal muscle and spare muscle break down.

    NO2 – Some love it, some hate it. They provide great muscle pumps for some and also open up the blood vessel so more blood is delivered to the muscle. This means more oxygen and nutrients can be delivered to the muscle. There are many NO2 supplements out there which contain ingredients such as Arginine AKG, Citrulline malate and Ornithine Ethyl Ester.

    Fat burners – Fat burners are great for stimulating the body, increasing energy levels as well as burn fat. They are usually vasoconstrictors and should not be stacked with a NO2 product which does the opposite. They work well and are effective in doing their job.

    Focus supplements – Ingredients such as tyrosine, Ginkgo biloba and N-acetyle-Carnitine provide your body with mental focus when working out in the gym. It is great for people who take too long of breaks in between sets or give up too easily.

    Stamina and endurance – The best supplements for this is ginseng. It will help sustain energy levels for longer periods of time. It is very common in sports and some multivitamins and is safe when taking correct dosages. Look for Panax ginseng only with a high percentage of genocide’s.


    Here are some pre-workout supplements that are effective:

    Multi-Vitamins:
    AST Multi Pro 32X
    Universal Animal Pack

    Creatine:
    SciFit Kre-Alkalyn powder
    Caffeine and Ephedrine:
    Higher Power Caffeine
    Mega-Pro VasoPro Ephedrine HCL

    BCAA:
    SciFit BCAA powder
    Xtreme Formulations Ice
    SciVation Xtend

    NO2:
    Controlled Labs White blood
    BSN No-Xplode
    Dymatize Xpand

    Fat Burners:
    VPX Redline
    San Tight
    Neutrex Lipo 6

    Focus Supplements:
    SciVation Neurostim

    Ginseng:
    Now Panax Ginseng
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    Continued...

    POST WORKOUT

    The importance of post workout nutrition
    If your real serious into lifting weights and you want the best results then post workout nutrition is essential. I'm sure you might have heard this a thousand times but gaining strength and muscle doesn't occur while you workout but after in the recovery stage. Theexact opposite happens after a workout, your muscles are weaker because they have been torndown and have been damaged by an intense workout. So if your idea of post workout nutritionis eating hamburgers and fries then forget trying to make huge gains. After a workout proteinbreakdown goes up and protein synthesis stays the same or slightly elevated. Also your glycogen stores (Your muscles energy) have had a huge chunk sliced out of them). Now if nothing is done about the protein breakdown, then muscle that could have been gained is not gained for a certain amount of time and muscle that currently exists is lost. This isn't a pretty picture for anyone who is trying to gain some serious muscle or strength. Now if your glycogen stores aren't replenished then you won't be in peak condition next timeyou workout meaning decreased energy during workouts leading to decreased gains. Also ifglycogen stores continue to stay low, then protein breakdown can still occur meaning a lossof muscle mass. And there is still more downfalls if your glycogen stores remain low, since
    glycogen attracts water to your muscles it is an important part in rehydrating your thirsty cells which encourages muscular growth. So basically in a few lines if your post nutrition is totally crap then your performance in your next workout will suffer, you wont be at your peak or full potential, your gains will not be as good as they could be, and you could end up losing muscle along the way. So with all that in mind it is important to pay close attention to your post workout nutrition.

    What should my post workout diet consist of?
    This section is divided into two parts. What to have immediately after a workout and what to have about 1-1.5 hours later. The reason is because there are different things you need right after a workout and an hour or and hour and a half later.

    Immediately after a workout
    It is very important you have a quick meal right after a workout. Now by meal I don't mean buying a huge chicken and eating it. I mean a small meal that can be ingested and digested quickly. If you don't consume this meal immediately then the certain benefits that could have resulted in taking in your meal are diminished and your condition worsens. It is best that you consume a liquid meal since it is quickly absorbed. So basically right after a
    workout there are three main things you must replace, stop and elevate. These three things
    are:
    1. Rapid replenishment of glycogen stores
    2. Stopping protein breakdown
    3. Highly elevating protein synthesis.
    - YOU MUST CREATE AN INSULIN SPIKE WHICH IS RELATED TO ALL THREE (INSULIN IS VERY ANABLOIC
    AT REST WHICH MEANS IT BUILDS MUSCLE AND IT STOPS PROTEIN BREAKDOWN AFTER EXERCISE AND IT
    IS ALSO EASY TO MAKE AN INSULIN SPIKE)

    Rapid replenishment of glycogen stores
    First thing i will talk about is rapid replenishment of glycogen stores. This is one of the most important things you can do in your post workout meal. Now to do this you need rapid digesting carbohydrates. The two carbohydrates that work best are dextrose and maltodextrin. These are both digested at a high rate and will replenish your glycogen stores. Now before you stop reading because you think the carbs will make you fat your wrong (If your one of those people, who are afraid of getting fat, well I assure you, you have nothing to worry about). In exercise you burn calories meaning you burn energy meaning you used up your glycogen stores. Replacing your glycogen stores ensures you will be in peak condition next time you workout. Another reason why you won't get fat is because if your diet is good, then you will be taking in less calories than you burn (If your diet is well planned out. So your
    just replacing calories that you have burned in your exercise. So so long as you make sure your burning more calories than you replace, then your alright. Another essential role that these two carbohydrates play is making an insulin spike. When simple sugars like maltodextrin and dextrose are ingested. Insulin is released into the blood stream to make sure your blood sugar levels don't get to high. So right now there are two plus's of taking in maltodextrin and dextrose (Take them in a 50/50 split meaning if you need 50 grams of carbs then 25 malto and 25 dextrose) first you replenish your glycogen stores meaning you will replace your energy ensuring you are good to go for your next exercise bout, and you create an insulin spike. Insulin is highly anabolic at rest which means it builds muscle and it puts an end to protein breakdown after exercise. So right about now your probably wondering how much do I take? Well for your post workout shake you should take in .8 grams of carbs per kg of body mass which is the currently recommended intake for an after workout shake. This ensures that you will get an insulin spike while not getting to much carbohydrates. There is also a downfall to an insulin spike. Excess carbs that cannot be stored any longer are stored as fat. So you must be careful not to take in to many carbs (Follow the .8 grams of carbs per kg of body mass rule) because if you take in too many carbs right after a workout, you will get fat because your body cannot handle all those carbs so it stores it as fat. Also if you keep creating an insulin spike too often, then your insulin sensitivity will decrease. This means your muscles have had insulin shoved in them too often so they start rejecting the insulin. Then you lose the benefits of insulin which is a nightmare. So as a recap take .8 grams of a 50/50 blend of dextrose and maltodextrin per kg of body mass. Maltodexrin and dextrose are very easy to get and cheap by the way. And also remember create an insulin spike at the very max 2-3 times a day or your insulin sensitivity will go down. The reason why 2-3 times a day is because before i mentioned insulin is anabolic at rest and anti-catabolic (Stops protein breakdown) right after exercise. So right after a workout you stop protein breakdown with insulin and during meal times a few hours after your workout or before, you start building muscle by creating an insulin spike. But you must workout for insulin to help you in building muscle. You can't just watch t.v and make an insulin spike and expect to build huge muscle, you will just get fat because you will probably take in more calories than you burn because you don't exercise/workout.

    Stopping protein breakdown
    Well stopping protein breakdown is pretty easy. The answer is INSULIN. See? you kill two birds
    with one stone. By creating an insulin spike you also stop protein breakdown. But your post workout shake isn't complete yet. Just taking carbs won't cut it. You must have protein to aid in stopping protein breakdown, repair uscles, and build muscles. So for your own sake take .4 grams of protein per kg of body mass. Now, this ratio of carbs and protein have an effect on each other. Taking this ratio of protein and carbs boost insulin levels twice the amount than if you just have carbs alone. So protein and carbs work together to boost insulin levels through the roof. There is also another benefit to insulin. It opens up blood vessels meaning more nutrients, amino acids and carbs will be transported faster. So basically creating an insulin spike is a must after a workout.

    Increasing protein synthesis (Muscle building)
    The last thing you must do is increase protein synthesis. This is a very important piece in recovery since if you don’t start building muscle, then how will you make muscle or strength gains? So how do we do this? Well first of all after a workout protein synthesis stays the same or goes slightly elevated, so you don't have to freak out about it dipping low. So now how do you jack it up? Well again INSULIN comes into play. See? Insulin works wonders. Now it can jack up protein synthesis. But if you want better results then you must do more than just have high insulin levels. There is one more piece that muse be done to a huge spike in protein synthesis. You must have a high level of essential amino acids. You can get these through BCAA supplementation which provides essential amino acids which help in getting a huge boost in protein synthesis. With just insulin protein synthesis increases 50%. With BCAA supplementation alone protein synthesis increased by 200%. But with both insulin and BCAA supplementation protein synthesis increased by 400%. Now that's a huge difference so its worth getting BCAA and insulin in your blood to jack up protein synthesis.

    One more thing that you should note that aid in recovery.

    As a result of the tearing and breakdown of the muscle tissue, the body needs help. So fluids begin to build up to transport immune cells to the torn muscle debris. While these go to work, free radicals build up. Free radicals are chemically very unstable meaning they bond to anything. They can breakdown muscle tissue and further damage it causing a longer recovery. That is why anti oxidants are a good thing to keep in mind. Anti oxidants bond to these free radicals so that they wont bond to your muscle tissue and break it down.
    Last edited by ho_124; 08-17-2005 at 12:23 PM.
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    Continued...

    Supplements you can use in your protein shake immediately after a workout:

    Whey protein
    - This is essential in creating an insulin spike and helping to build new muscle. This is a must if you workout. Remember to take .4 grams of protein per kg of body mass. Some people also say you need lots and lots of protein after you workout. Well if you take in tons of protein then you will just pee it out. Protein companies want you to think that you should take in lots of protein so they can make more money as do all companies. So don't take more protein than your body can handle or it will just end up in the toilet.

    Dextrose and maltodextrin
    - This is also very important in creating an insulin spike. It also aids in rapidly replenishing glycogen stores, It is very cheap and you can buy them in almost any store. This is also a must. Remember .8 grams of carbs per kg of body mass.

    BCAA supplements
    - This is also very important in increasing protein synthesis. If you want to gain muscle faster then this is the supplement to do it.

    Creatine
    - During your insulin spike, if creatine is present in the blood, the creatine gets shoved into the muscle with your insulin. Creatine. This increases your ATP energy stores quicker than letting your body replace it by itself.
    -
    Anti oxidants
    - These supplements are important for reducing muscle stress. They are supplied to your body which are used as building blocks to make your bodies two enzymes to control free radicals. They reduce muscle stress by stopping free radicals from damaging muscle tissue. A few anti oxidants are Vitamin E and C, Coenzyme q-10, zinc to name a few. There are still tons more and you can buy them in supplementation.

    L-Glutmine
    - A lot of people swear by this. However this topic is very debatable. I personally don't like to use this since whey protein, when broken down by the body provides the amino acid glutamine. Plus glutamine is found in meat also. There is no absolute answer right now but some people think it sucks and some people say it works.


    WHAT TO PUT INTO YOUR SHAKE NOW?
    Well lets start with your base. Use two cups of water as your base. The water will help rehydrate your cells and will be used to dissolve your supplements meaning faster delivery of protein, carbs, BCAA tablets you name it. Now for the MUST ADDS
    -You must add .8 grams of carbs per kg of body mass (50/50 split between maltodextrin and dextrose they are both fast absorbing carbs with different effects on creating an insulin spike).
    -You must add .4 grams of protein into your shake. This will help your body provide protein to rebuild and build muscle and also helps create and insulin spike along with your carbs.

    Those are the must haves in your basic protein shake. Now here are the good additions to add starting from best addition to shake to least needed in shake.
    -BCAA if you want to jack up protein synthesis a whole lot, BCAA tablets or powders do that awesome. This is an amazing supplement to add to your shake
    -Anti oxidants are great if you want to reduce recovery time and prevent muscle damage due to free radicals.
    -Creatine is also great for rapidly replenishing your ATP stores quicker than it takes your body to naturally replace it. This is great if you have a weight lifting routine followed by lets say a sprinting routine a few hours later.
    -L-Glutamine again is a very controversial topic. A lot of people love it and a lot hate it. Personally I don't like it since
    a normal diet of protein provides a good amount of this amino acid as well as whey protein.
    -NAC (N-Acetyl-Cystine) is great because it increases protein synthesis

    MY SHAKE (WHICH I THINK IS THE IDEAL SHAKE)
    Now since I'm 140 lbs which is also 63 kg. I use:
    -2 cups of water (Basically for every shake)
    -51 Carbs in my protein shake (Using the .8 per kg body mass rule)
    -25 grams of protein (Using the .4 per kg of body mass rule, remember you don't need tons of protein, people just get caught up in think that they need tons when they will just pee it out, remember what I said before? Companies want you to think that you need tons of whey protein so you use it faster and you have to buy more protein which gives them more money)
    -3-5 grams of BCAA powder.
    -Add half a tablet of a multi-vitamin to get Vitamin E and C which are free radicals which reduce muscle stress
    -And finally 3-5 grams of creatine to replenish my ATP stores and to retain some water as well

    That’s my shake which works really good. Of course you don’t have to follow exactly what I use. Experiment and see what works.
    Remember every shake combination has its strengths and weaknesses.
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    Continued...

    1 Hour - 2 Hours after
    This is when you have an actual meal. Not just a shake. For this meal there are two options. Creating another insulin spike for anabolic effects at rest or using slow burning G.I carbs with protein. To me, this meal isn't as complicated as what you have immediately after a workout. Personally I don't like doing an insulin spike here. I like to do it when i wake up and after a workout when insulin sensitivity are highest. That's two insulin spikes which is the max amount for me. Now for this meal I like slow burning carbs. This ensures that it doesn't raise my insulin to high so that I don't start gaining fat and decreasing my insulin sensitivity. I also have protein in this meal which adds extra protein to my diet to further assist my body in building and repairing muscle tissue. So with all that said that's basically what I eat 1-2 hours later. Rehydration is also important in recovery and water should be consumed in this meal also. Especially if you are taking creatine, caffeine or whey which all dehydrate your body.
    Foods that have a low G.I or burn slow are
    -Pasta
    -Whole wheat breads not the processed ones
    -Sweet potatoes are very healthy too and they have slow burning carbs. Regular potatoes also have slow burning carbs.
    -Brown rice, almost everyone eats this
    -Vegetables

    Foods high in protein (This is easy).
    -Chicken breasts
    -Lean beef or any kind of meat low in fat
    -Fish
    -Eggs
    -Nuts also have GOOD fats in them especially almonds


    DURING WORKOUT NUTRITION

    Why is it important, What should it consist of and what are good supplements?
    Of all your nutrition, this is probably the least important even though some idiots make this part of their workout totally complicated. Basically you should be concentrating on your workout, not what your ingesting. This might sound simple to you but all i use is water. Now you might be thinking since this isn't complicated and doesn't sound hard to do that I'm wrong right? Well your wrong. Water is great for rehydrating cells and since water is used for internal processes of your body while you workout, it is important to stay hydrated. Now some people drink protein shakes and all that during their workout but you have enough protein in your blood stream already if you ate 2 hours before your workout. Drinking a protein shake during your workout is also bad because your blood goes to your stomach for digestion and less will go into the muscle that you are working. Well all I have to say is that it's pretty stupid since your already doing that immediately after your workout, then it's useless to do it during. If you have your shake during and after, then you will pee the protein out and you might be creating insulin spikes to often. So basically just stick with water. Some people also like to drink Gatorade and other sports drinks. Well, you should only use this if your doing at least one hour and a half of vigorous exercise then it will help. Again this is a trick that companies do to people. They trick them into thinking that they need this sports drink to refuel themselves when their only doing an hour of moderate exercise. Again you only need these drinks if your doing VIGEROUS exercise for over 1.5 hours.

    Basically people who use supplements during workouts are wasting their money. Your already taking supplements during the day, before your workout and after your workout. YOU DONT NEED ANY MORE SUPPLEMNTS. RELYING TO HEAVILY ON SUPPLEMENTS IS A HORRIBLE THING YOU CAN DO. Relying to much on supplements can sometimes get your body to depend on the supplements to make gains. That's why people cycle off and on creatine so their body doesn't get to used to it and depend on it. Just like steroids. When bodybuilders use it, they make huge gains, but when they quit it they lose a lot of muscle because their body can't sustain and gain muscle without the drug. So don't take supplements 24/7. If your workout is under 1.5 hours just drink water. I didn't mention that if you use creatine, water will prevent cramping and severe gas. Once I didn't drink water when I used creatine and I got a huge I mean HUGE ASS stomach cramp and I had to fart like every 20 seconds. I felt like crap and couldn't workout that day. So remember when you take creatine drink water and stay hydrated. Also if your going over 1.5 hours and are going pretty intense, you might want to think about getting Gatorade which has a crap load of things it replaces. But if you got a lot of money on your hands, then you might want to try CYTOMAX. It is great because it reduces lactic acid by a lot and replaces a bunch of things you lose during exercise. It is like Gatorade x10. But for a lot of people just stick to water, it's cheaper than ever.

    BONUS QUESTION: What is the best carb source (if any) for post workout? Why?

    A really good carb source after a workout is any high GI carbohydrate. There are many out there but I believe Dextrose which has the highest GI with Maltodextrin is probably the best carb source because it spikes the insulin levels very effectively and are very cheap. It is also easy into your Post workout shake. Quick rolled oats or potatoes are also great if you had dinner right after a workout since they have a high GI as well as some nutritional value.


    References
    http://johnberardi.com/articles/trai...ghtlifting.htm
    http://www.johnberardi.com/articles/...n/puzzle_2.htm
    Last edited by ho_124; 08-17-2005 at 12:24 PM.
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  27. #27
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    Originally Posted by Blap Blaow
    Think you might have od'd on dat der cell tech dude. Try HIGH GI carbs.
    Yeah, I'm retarded... edited.

    But OD on cell-tech? You can never how too much cell-tech.
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  28. #28
    there is no offseason mivi320's Avatar
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    Good job, guys.
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  29. #29
    Registered User Boridi's Avatar
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    rishabh should be disqualified for plagiarism.


    http://t-nation.com/readTopic.do;jse...ydra?id=462147



    More than just a coincidence, plenty of sentences are word for word w/ the link above. Unless you're John M. Berardi, that's out of line pal.
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  30. #30
    Blap-diddy-Blap Blap Blaow's Avatar
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    hmmmmm....

    dunno exactly what the plagiarism rules are here but it's definately not a coincidence. At the same time though, it's not a complete rip off either. If I were back at university I'd probably be let off with a low grade and a warning!
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