7.23.2010
Pre-Workout Nutrition >> Post-Workout Nutrition
No that wasn't a typo in the post title. A pre-workout meal, even just a protein shake, is almost twice as beneficial as a post-workout shake. TWICE!
Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.
In addition! Pre-workout and post-workout amino acid (protein) and carbohydrate consumption increases amino acid delivery to muscles within the two hours after exercise. BUT where they differ is that the pre-workout supplementation SIGNIFICANTLY increases amino acid delivery and uptake in muscles over the post-workout supplementation. Plus, you get the added benefit that this increase occurs twice: once during exercise and again after exercise (see graphs on page 5).
Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.
In addition! Pre-workout and post-workout amino acid (protein) and carbohydrate consumption increases amino acid delivery to muscles within the two hours after exercise. BUT where they differ is that the pre-workout supplementation SIGNIFICANTLY increases amino acid delivery and uptake in muscles over the post-workout supplementation. Plus, you get the added benefit that this increase occurs twice: once during exercise and again after exercise (see graphs on page 5).
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I tried to read those articles on the study results, but my head almost exploded about 1.5 pages in, so I had to stop. Thanks for the summaries.
ReplyDeleteI was messing around with Purple Wraath by Controlled Labs for pre and post workout nutrition. How important is it to add the carbohydrates as opposed to BCAA's or EAA's only?
Purple Wraath was on the recommendation of Martin Berkhan (http://www.leangains.com/) for use in conjunction with fasted morning workouts. I saw some pretty good results, but now that I have started working out at noon, I am a little confused as to how to approach the pre- & post-workout feeding.
Let me know what you think of that guy and his blog. He has some pretty good results to show for his methodology. I was pretty happy with the morning routine I had established, but I also had plateaued at about 220 lbs just before leaving for Mexico.
I'd like to get it down even lower. Ideas? Of course, now I am back up to about 230 lbs, which is a direct effect of my issues described in the Q&A post. The foot hurts much less intensely and frequently now, so this is progress!
I think, and this is for your case only and definitely NOT a blanket statement, you would be best off with only Purple Wraath pre and post. Probably not important to throw in the carbs if you are trying to lose weight. They'd just be extra calories you are introducing into your diet. Once you get down to your ideal weight, carbs around workout times would not be a bad idea to help with energy and recovery. You have to see what works for you and your goals.
ReplyDeleteYou can probably buy something cheaper/make your own Purple Wraath-type supplement from bulk BCAAs (or Maximum Absorbed Protein), Beta Alanine, and Citrulline Malate. Those last two supps are going to give you increased endurance over time. But if you like the PW, then keep getting it and dosing as you have been. Also, take a look at the other two supps I've listed on the sidebar for help with endurance.
As far as feeding around you noon workout, solid meals are always the best. I'd say have a solid meal/snack about 1.5 hours before your workout. You can still use the PW closer to before and/or after the WOD as you have been.
Let me know if that doesn't cover everything! I'll try to check out that guy's site too.