Pre and Post WO food supplementing

[k_pem]

Ok so i know that this question has been answered probably 40billion times over this forum but just bare with me. I think i have a pretty decent knowledge of my nutrition and workout and fitness overall but this is just for sh!ts and giggles because i argued with my buddy over it for a half hour at the gym today.

Heres my understanding; Simple carbs are good at least an hour before a workout to gain the insulin spike that most people look for pre workout, and post workout it is also important to have carbs but maybe more complex carbs? Because the glycogen in your body is all burnt up from your workout its like refueling the tank to get all the way home? As for protien i personally believe that its important to keep running through your system all day and night for example i take a protien shake in the morning around 630 i have chicken with my lunch around 11 i have 20g protien pre workout and 20 post workout then i either have dinner or another protien shake about a hour or so post workout which i swap whichever comes first. So do i have aa goood understanding or am i missing something here? my buddy is stuck on the fact that its carbs before protien after period.

[ilove2run]

Ok so i know that this question has been answered probably 40billion times over this forum but just bare with me. I think i have a pretty decent knowledge of my nutrition and workout and fitness overall but this is just for sh!ts and giggles because i argued with my buddy over it for a half hour at the gym today.

Heres my understanding; Simple carbs are good at least an hour before a workout to gain the insulin spike that most people look for pre workout, and post workout it is also important to have carbs but maybe more complex carbs? Because the glycogen in your body is all burnt up from your workout its like refueling the tank to get all the way home? As for protien i personally believe that its important to keep running through your system all day and night for example i take a protien shake in the morning around 630 i have chicken with my lunch around 11 i have 20g protien pre workout and 20 post workout then i either have dinner or another protien shake about a hour or so post workout which i swap whichever comes first. So do i have aa goood understanding or am i missing something here? my buddy is stuck on the fact that its carbs before protien after period.

1. Why do you have another protein shake an hour after you consume one right after your workout? Why not just eat a normal meal?

2. I don't really understand what your trying to say when you say ur buddy is "stuck on the fact that it's carbs before protein after period"

After what period, are you referring to a workout period or what?

[FrazerPrescott]

1. Why do you have another protein shake an hour after you consume one right after your workout? Why not just eat a normal meal?

2. I don't really understand what your trying to say when you say ur buddy is "stuck on the fact that it's carbs before protein after period"

After what period, are you referring to a workout period or what?

I think what he means is carbs before protien after no matter what.

[tp90]

you dont need to spike your insulin pre workout you eat whole food 1.5 hr at least pre workout with complex carbs so it will fuel you throughout

you dont need to spike insulin thats fact as of today

[k_pem]

Sorry ive been gone.

Yeah i meant what he said up there in the whole period thing.

i dont consume two shakes my pwo creatine has 20g protien in it already so its just a bonus i usually take the shake as a snack before bed time ish unless i eat a really late dinner which i try not too.

Plus this isnt for me personally im just checking up on my knowledge. I dont try to spike my insulin i was just reffering to most people. i feel sick if i eat pre w/o so i dont for a while before. but i take a pre workout supp

[snorkelman]

First off, what most people do is not necessarily the best. It is the bros who attempt to spike insulin. If you are talking about intentionally eating lightening fast carbs to spike insulin...well, that simply is not needed for 99% of the people reading this website. Even if you are one of the few people who would see a benefit from a high GI carbs like dextrose or WMS over any carb source (an endurance athlete that works out in a fasted state and works out for 90-120 minutes of continuous work on a single muscle group, and has to compete with the same glycogen-depleted muscles within the same day) then you would only be seeking such an insulin spike post workout - not pre. I don't know anyone who tries to spike insulin pre-workout...even bro science doesn't tell you to do that.

I still don't understand what your buddy says about "carbs before protein after period." Do you mean that your buddy says you should eat only carbs pre workout and only protein after? If so, that is flat wrong. Carbs + protein should be eaten both pre and post workout.

And one more thing, if your pre-workout nutrition is adequate, then the immediate post workout shake and whole food meal 1 hour later is unnecessary. and as Alan Aragon says, "utterly brotastic."

[FrazerPrescott]

And one more thing, if your pre-workout nutrition is adequate, then the immediate post workout shake and whole food meal 1 hour later is unnecessary. and as Alan Aragon says, "utterly brotastic."

What thread does he say that in??

This is the advice im using from Alan Aragon and it seems to be working for me.
http://forum.bodybuilding.com/showpo...postcount=3088

[k_pem]

Yeah thats what he means and he is straight up wrong hence why i argued with him forever.

And i dont attempt to spike my insulin at all, and i know i dont listen to what most people do. as for my post wo diet i only do the meal after sometimes i have to eat whenever dinner is ready so it just falls that way sometimes.

[snorkelman]

What thread does he say that in??

http://forum.bodybuilding.com/showth...#post297150611

See posts #36 and #38

[FrazerPrescott]

http://forum.bodybuilding.com/showth...#post297150611

See posts #36 and #38

Would be interesting to see what facts he has to back up BOTH contradicting points which he has made. If it is "utterly brotastic" why is has he promoted it in a different thread, in which it looks like he has done quite a bit of research to come up with the specific macro requirements that he has?

[THE_TRUTH86]

i dont know what is the correct thing to do but this has been working for me so if im wrong then oh well..

i drink a pre workout shake with waxymaize when i wake up
then 40 min later i take my no supplement (sp250 or juggernaut)

I hit the gym and do my workout while sipping on my purplewraath..
Then once im finished, i drink my cytocell (creatine)

I drive home mix up 2 scoops protein and eat 3 quaker rice cakes..

I go take a shower and get ready then come downstairs and make myself breakfast
40-50g proteinl, 40-50g carbs, 10-15g fat

[alan aragon]

Would be interesting to see what facts he has to back up BOTH contradicting points which he has made. If it is "utterly brotastic" why is has he promoted it in a different thread, in which it looks like he has done quite a bit of research to come up with the specific macro requirements that he has?

What are you talking about? Links to support your claims please.

[FrazerPrescott]

What are you talking about? Links to support your claims please.

What thread does he say that in??

This is the advice im using from Alan Aragon and it seems to be working for me.
http://forum.bodybuilding.com/showpo...postcount=3088

This link states "Within 30 minutes postworkout, have either a liquid or solid meal". And it seems to be working greatly for me with all the other macro values you have suggested yet in the link below you have said yourself that this is bro science.

http://forum.bodybuilding.com/showth...#post297150611

See posts #36 and #38

[alan aragon]

This link states "Within 30 minutes postworkout, have either a liquid or solid meal". And it seems to be working greatly for me with all the other macro values you have suggested yet in the link below you have said yourself that this is bro science.

I still can't find where I mention that you should have a solid meal an hour after your postW meal or shake. If you can find it, let me know.

[FrazerPrescott]

I still can't find where I mention that you should have a solid meal an hour after your postW meal or shake. If you can find it, let me know.

From the link posted it sounded as if you were saying neither the PWO shake OR meal is necessary if pre wourkout nutrition is adequate. It makes sense what you mean now i think; were saying the meal ontop of the PWO shake is not necessary within such a short period of time????

[alan aragon]

From the link posted it sounded as if you were saying neither the PWO shake OR meal is necessary if pre wourkout nutrition is adequate. It makes sense what you mean now i think; were saying the meal ontop of the PWO shake is not necessary within such a short period of time????

Correct.

[Anthony21]

So Im consufused about this whole post and pre nutrition.

Ok so lets say I have a scoop of whey and 1 cup of dry oats pre workout out

After workout I have another scoop of whey on my way back home then I follow that with a actual meal 45 min later .

Is this sufficient?

[The Solution]

So Im consufused about this whole post and pre nutrition.

Ok so lets say I have a scoop of whey and 1 cup of dry oats pre workout out

After workout I have another scoop of whey on my way back home then I follow that with a actual meal 45 min later .

Is this sufficient?

Sufficient but not necessary... The meal is still digesting from pre-workout so the need to have a scoop of whey directly post-workout is not necessary, nor is another meal after that scoop of whey 45 minutes later, just have a whole food meal whenever you can post-workout weather its 30-90 minutes later, its fine...

[Anthony21]

well that makes life easier then why do people feel the need or urge to get a whey shake and why do most say it's necessary?

[k_pem]

Because they dont know.. what people dont get is that when they drink there protien shake directly after there workout there not feeding the muscles they just worked there feeding the muscles from a day before or so. and that carbs are important post workout

Im drinking my protien shake in the morning with my breakfast ay 6am
(oatmeal or yogurt or similair)
I eat lunch around 1130 now
I drink my pre workout 10-15 min before gym time around 230
Then my post workout creatine/shake i drink immediately post workout just cause its there. about 4 or so
then i eat whenever i have the chance usually around 6 or so now. and i might drink a protien shake late night snack im talking like 10ish (but thats not a regular thing)

Pretty much i keep protien going through me 24/7 and carbs decently up to keep me energized and i drink probably around 70 ounces of water a day.

[FrazerPrescott]

Correct.

Nice one. Well thanks for the advice especially the stuff in the link i posted because its realy helped me out and now im seeing the gains that before i was not geting before.

[Simmo0508]

Ok so i know that this question has been answered probably 40billion times over this forum but just bare with me. I think i have a pretty decent knowledge of my nutrition and workout and fitness overall but this is just for sh!ts and giggles because i argued with my buddy over it for a half hour at the gym today.

Heres my understanding; Simple carbs are good at least an hour before a workout to gain the insulin spike that most people look for pre workout, and post workout it is also important to have carbs but maybe more complex carbs? Because the glycogen in your body is all burnt up from your workout its like refueling the tank to get all the way home? As for protien i personally believe that its important to keep running through your system all day and night for example i take a protien shake in the morning around 630 i have chicken with my lunch around 11 i have 20g protien pre workout and 20 post workout then i either have dinner or another protien shake about a hour or so post workout which i swap whichever comes first. So do i have aa goood understanding or am i missing something here? my buddy is stuck on the fact that its carbs before protien after period.

Simple carbs before training is probably one of the worst things you could do imo, as you increase the likelihood of crashing energy-wise during your workout (assuming you train hard and your workouts are relatively intermediate to advanced), getting tired/weak progressively as the workout lengthens etc. BB'ers tend to go for simple carbs after training, not before. Most will do complex carbs in their food meal prior to heading off to the gym. So the reverse of what you're thinking at present.

However yes, a lot will also use complex carbs in their food meal 1-1.5hrs later after training when they get home. But if you're just talking purely about nutrition/supplementation that "brackets" your training, then yeah you've got it the other way around.

By the way what do you mean "carbs before protein after period"? Are you a girl on her period or something?! I thought you were a dude lol In which case, i can't comment on that.

[k_pem]

Oh ok it doesnt apply to me beings i dont have anything leading to pre w.o meals the closest would be lunch. But thanks

And no if you read the post thats what my buddy was trying to say and the period isnt like a period or period of time its like thats it done if you know whati mean. My bracket is above on how i eat most of the time during the day and my workouts are high intesity and long with a good variety of lift motions so id like to think they are intermediate/advanced

[BlueCrux]

I have been reading the pre/during/post workout nutrition guidlines thread and so far have made it through the first 6 pages tonight. Now I am confused. The guidlines posted by Mr. Aragon states a post workout drink 0-30 min after workout. Now on this thread I'm seeing it stated that this is not necessary if pre workout nutrition is followed properly. This is not mentioned in the original pre/during/post workout nutrition guidelines post. Now I'm confused as to which is correct.

Can Mr. aragon or someone clarify exactly which one of the statements is true? Am I missing another post on another thread or something where things changed? Or perhaps more details were givin that would clear this up for me?

Thanks.
Tony