Just saying hi and a few q's

S

spidey

0
Hey everyone, I'm glad I finally have place to get and give fitness advice at.Though I'm new so my giving will be limited until I become more knowledgeable(misspelled?) but I'll be as helpful as I can.Which brings me to my questions:

When is the best time(s) to eat protien shakes/bar in correspondance to my workouts?

Are eggs and redmeats good or bad?(I've heard different things for each my whole life)

Thanks to those who respond:)
 
You should try to incorporate protien of some description into all of your meals. In relation to your workouts, the most important intake is just after you finish (your PWO shake). A protien bar is another easy way to get your protien fix after training but, they contain alot of carbs/sugar etc aswell and some people find them harder to digest just after working out.

Egg whites are an (egg)cellent (sorry, couldn't resist!) source of protien and, occasionally, red meat is too but, white meats are usually much leaner.

Oh, and welcome :)
 
spidey said:
When is the best time(s) to eat protien shakes/bar in correspondance to my workouts?

Are eggs and redmeats good or bad?(I've heard different things for each my whole life)

Thanks to those who respond:)
Click to expand...



Actually, the workout meals when it comes to importance go as follows:
Pre workout (most important)
During workout (depends on total TUT of workout 2nd important)
Post workout (least important) Still a good meal to have quickly, but you have up to 3-4 hours to get it in you.

Eggs and readmeats are both good forms of protein. To be technical free range eggs and cow are best. Mass production animals are typically fed antibiotics and corn (because corn can not keep the animal alive alone).

Redmeat is harder on your digestive system than poultry or fish, but sparringly it is a great asset to a diet/
 
I'm not big on matching studies to studies, because of misinterpretations and persuing arguments. But this should help you understand my point of view. Not to brag or make myself seem higher than others but I have trained plenty of recreational lifters and athletes. Over the years I have seen better results pushing for the pre workout meal over any other workout meal (not that they were not included):

Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise
Kevin D. Tipton1,2, Blake B. Rasmussen1,2, Sharon L. Miller1,2, Steven E. Wolf1, Sharla K. Owens-Stovall1, Bart E. Petrini1, and Robert R. Wolfe1,2
1 Department of Surgery, University of Texas Medical Branch, and 2 Metabolism Unit, Shriners Hospitals for Children, Galveston, Texas 77550

The present study was designed to determine whether consumption of an oral essential amino acid-carbohydrate supplement (EAC) before exercise results in a greater anabolic response than supplementation after resistance exercise. Six healthy human subjects participated in two trials in random order, PRE (EAC consumed immediately before exercise), and POST (EAC consumed immediately after exercise). A primed, continuous infusion of L-[ring-2H5]phenylalanine, femoral arteriovenous catheterization, and muscle biopsies from the vastus lateralis were used to determine phenylalanine concentrations, enrichments, and net uptake across the leg. Blood and muscle phenylalanine concentrations were increased by ~130% after drink consumption in both trials. Amino acid delivery to the leg was increased during exercise and remained elevated for the 2 h after exercise in both trials. Delivery of amino acids (amino acid concentration times blood flow) was significantly greater in PRE than in POST during the exercise bout and in the 1st h after exercise (P < 0.05). Total net phenylalanine uptake across the leg was greater (P = 0.0002) during PRE (209 ± 42 mg) than during POST (81 ± 19). Phenylalanine disappearance rate, an indicator of muscle protein synthesis from blood amino acids, increased after EAC consumption in both trials. These results indicate that the response of net muscle protein synthesis to consumption of an EAC solution immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids to the leg.

muscle protein synthesis; muscle protein breakdown; stable isotopes; supplementation
 
Im not disagreeing with your statement that pre is more beneficial than post. I was talking about the three hours later remark. This isnt the study I was looking for however, but it has some relevance.

There is a certain amount of bull**** to this 45-minute window of opportunity theory in that protein synthesis rates do not just shut down after 45 minutes, in fact exercise protein synthesis have been documented to be increased for up to 48 hours following an intense resistance exercise program8, however there is some truth to getting a post-exercise supplement immediately after exercise. Studies have reported that a delay in protein consumption after exercise may delay protein synthesis rates. For example, after intense leg exercise subjects were fed an oral nutrient supplement (10 g protein, 8 g carbohydrate, and 3 g fat) which was administered either immediately after exercise or 3 hours after exercise. Researchers found that the net uptake of amino acids and glucose immediately after exercise led to more substrate and energy availability within the leg for protein synthesis. Although leg protein breakdown was not significantly different between the two treatments, leg protein synthesis was increased more than threefold when they consumed a protein supplement immediately after exercise vs. 3 hours later. Hence, there was a net increase in leg protein when nutrients were ingested immediately after exercise, which was in contrast to the net loss of leg protein when nutrients were given 3 h after exercise

Taken from:

~I also always enjoy reading studies and research, so if you have some good links to websites, please pm them over to me~
 
Oh I gotcha,

I have read much about creating and then honing in on the delayed insulin spike (post meal immediately after....followed by the same thing 30-60 min later). I don't think there is anything absolute saying the window of post meal opportunity is less than an hour. But it is good practice to get the post in you quick.
 
You must log in or register to reply here.
Back
Top