Pre/Post Workout

I tend to like to eat about 20 min before my workout, so than I have some fuel to work off of. I tend not to eat until about 1 - 2 hours after a workout. I do have a protein shake after each one, though.
 
I personally wait an hour, Long enough to digest and benefit from my preworkout meal, and not too soon that I will feel ill.
Post workout nutrition varies from person to person. I consume 100 grams of hi GI carbs post workout to quickly halt catabolism (muscle tissue break down) You can get this in the form of maltodextrin or dextrose. I am lazy and just buy ultrafuel, then mix some whey in with it.
There is a metabolic window of approximately 1 hour after your workout where you MUST eat your largest meal of the day. Get high protein in this meal as well. Your body needs it to regenerate and grow your muscles.
 
leewannabehench said:
after a workout you should have a protein shake imidiatley then have a meal that contains good carbs and protein an hour later
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Thats what I tend to do. A personal trainer told me that your body can only digest 30g of proteinat a time, the rest you piss out. Since protein shakes are digested fast, have one right after a workout, than eat about 20 min after it.
 
Protein does not stop the catabolism though guys, you have to replenish your glycogen stores in your liver, otherwise your muscles will basically keep breaking down until you do so.
 
niceone said:
Protein does not stop the catabolism though guys, you have to replenish your glycogen stores in your liver, otherwise your muscles will basically keep breaking down until you do so.
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*Thinks* I'm not certain about this, but isn't that what creatine does?
 
Creatine saturates your muscles, it does not replenish glycogen levels. You do this by provoking an insulin SPIKE. The insulin spike is caused by a big shot (100 grams or so) of malto/dextrose/UF.. Combining this with protein is even more beneficial.
 
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