Confused about pre and post work-outs meals

O

Okayieman2

0
Hello folks,

I have been doing some researches around here before posting my question--watdua think someone actually do research first?!

There are many conflicting advices regarding consumption of meals pre and especially, post work-out. So please set me straight here;

Type of meals best indigested before work-out. Can I consume an actual meal within certain time-frame before work-out and have protein shake as well just prior to work-out? If so, what's the best type of meal to eat? Mostly carbs right? If so, what type of carbs and how much with respect to daily amount one should consume in aim for body-builiding? What about fruits? I want to ensure that I do not crash during work-out. How long should this meal be consumed be before work-out with respect to calories? Are there specific macronutritents within foods I should be aiming for better protein synthetic during work-out?

Would it be possible to exclude carbs from the protein drink and get actual sources from foods such as fruits-that is if it's okay to consume prior to work-out- or other sources with respect to waiting time before working-out? Would it be possible to consume large amount of carbs in smallest calories enough for it to be effecitvely within 30 mins prior to work out?

How quickly are carbs indigsted?

Post-work out; very conflicting advices here. General consenus points to carbs while an article stated it best not to eat immediately after work-out nor to drink shake. With the best knowledge that you have here; how should I go about that?

If protein shake is recommend right after work-out, can I exclude carbs from the drink and get this source from actual foods that would allow for quick digestion of carbs into body/blood/muscles? If so, what type of carbs? High or low GI? What about fruits this time?

How long to wait after protein-shake before consuming an actual meal? Or I could be getting off track here and that protein-shake isn't considered a meal but merely a snack, or a mean-ends to effective work-out.

Thanks for your time.
 
Last edited:
I train in the morning so i eat breakfast (oatmeal or all bran flakes woth trail mix and a whey shake) then workout 1 hr 30min - 2 hours after. Then i have 2scoops of gatorade and 2 scoops of whey protein powder immediately after.
 
Pre-workout formulas usually throw in citrulline and arginine and other vaso-dilators. If you're eating within 2-3 hours of working out, don't worry about pre-workout nutrition for the time being and get the rest of your diet in check.

Post-workout is usually fast acting carbs (think table sugar or glucose) and protein.
 
Eat a whole meal 2 hours before your workout. Then have a whey shake with simple carbs after your workout. Then wait at least an hour before having another solid food meal.

Here are a few things that might be helpfull:


http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html

http://training.fitness.com/nutrition/nutrition-101-a-32846.html

T-Nation.com | Bulking Tips for Newbies

Bodybuilding.com - John Berardi - The Importance Of Post Workout Nutrition!

Delaware Consumer Health Information Services

Good luck and feel free to ask questions.
 
Here is a question for you, are you trying to gain weight or lose weight? Please don't say gain muslce and lose fat at the same time. Gaining muslce vs losing fat is two very different diet, both in term of micro and macro-management. There in lies some of the confusion for you. Some thread's informatino may be concerning losing weight diet and others may be about bulking diet.
 
If you are trying to gain weight, then

Pre-workout:
1) Eat slow digesting everything about 1 hour prior to working out and throughout the day. Think wheat bread, potatoe (starchie food) for carbs and cheese/meat/milk for protein.
2) While working out sip on some carb drink mixed with a some quick protein (think whey)

Post-workout
1) Only time I can think of eating quick protein + carbs is postworkout or while workingout or waking up in the morning.
2) Think fast absorbing like most fruits (banana are great), white rice/bread for carbs and think eggs/whey protein shake for protein.
3) after you are done working out it is IDEAL to drink the protein shake with some quick absorbing carb within 30 minutes. Try to avoid mixing the protein shake with fatty stuff like whole milk (nonfat is fine) or avocado.
4) Before bed, eat some really slow protein like cottage cheese or drink some casein protein shake.

Good luck man. Hope that helps. Those are general rules and most of it also applies to weight loss as well. Also generally speaking, you should be eating lots of carbs+protein but lower in fat diet. Try to eat over maintaince roughly by 500 calories. Remember, all these are just general guildline and mix and match things that gives YOU the maximime results and that your body is comfortable with. We are all different and unique.
 
You must log in or register to reply here.
Back
Top