pre-workout meal

Shwitt88 · 03-30-2008, 11:30 AM

What do you guys eat before (portions,types of food,etc.) you go to the gym and how long before you work out do you try to eat? Ive heard that you dont want to have much of anything on your stomach before you lift because blood will go to your stomach instead of to your muscles, however, I cant go to the gym on an empty stomach, it just doesnt feel right.

apurplehaze08 · 03-30-2008, 12:33 PM

I usually eat a couple pieces of 12 grain bread about 30-45 min. before so I have some good carbs to fuel the workout. I eat that at 12:20 and I'm usually at the gym by 1. Then I eat lunch after that. I agree with you though, I cant workout with nothing in my gut.

**ZackKnight** · 03-30-2008, 12:50 PM

Complex carbs like brown rice or whole wheat bread

Should be about 20% of your daily intake before your workout.

Also add in some protein (however much has been designated for the meal)

Post-workout should be 25% of your daily carbs. These carbs should be quick digesting to produce that insulin spike that you want to combat the cortisol.

Also add protein in that meal to start protein synthesis and to combat lowered test levels due to training.

Shwitt88 · 03-30-2008, 12:57 PM

which types of food do you like to eat for fast digesting carbs? Im currently taking a weight gainer post workout which has something like 70g carbs in it, you think those are good carbs post workout?

**ZackKnight** · 03-30-2008, 01:00 PM

I'm a huge pro-ponent of food.

Take in some white rice and as many ounces of chicken needed to fulfill your protein needs in the meal.

that's after you take your shake immediately after your workout to start taht protein synthesis

Shwitt88 · 03-30-2008, 01:24 PM

alright, that sounds good. it might be a little hard to get exactly what i need for that post workout meal youre talking about cause a lot of my diet depends on what the dining hall is serving. worst comes to worst ill just smuggle a lot of the good food they have out in tuperwear one night and keep it in my fridge till i need to eat it. Thanks for the advice man

**ZackKnight** · 03-30-2008, 01:31 PM

any time man, always happy to help and im always here if you need me

KM · 03-30-2008, 03:57 PM

I agree with what zack's been telling you, here's some other things to consider.

Post workout you want simple sugars, but not all. Include dextrose (glucose) and maltodextrin, and exclude fructose, sucrose, and lactose. Fructose, and the others, are very low-glycemic and are not digested as rapidly as high GI carbs. Fructose also does not restore muscle glycogen. So, what I'm saying is, exclude simple sugars like fruit or fruit juices, as well as no junk food (corn syrup) or table sugar.

Pre workout and post workout meals are crucial to protein synthesis and muscle repair. So any questions, feel free to ask.

**ZackKnight** · 03-30-2008, 04:01 PM

KM and Freak are def the guys to go to on nutrition.

pay attention to their posts a lot, you'll learn more than you could ever imagine

XTRMMUSCLEMASS · 03-30-2008, 05:03 PM

Quote:

Originally Posted by ZackKnight

Also add protein in that meal to start protein synthesis and to combat lowered test levels due to training.

zack dont test level increase after excercise?

KM · 03-30-2008, 05:10 PM

That's what he means. However, test levels are indeed raised after training, but so are cortisol levels. The insulin spike is a hormone to regulate BGL from rising too high. Glucagon does the opposite. These are all "in a franzy" after exercise. This exactly why post-workout nutrition intake is so critical to musculature hypertrophy.

mostmuscular84 · 03-30-2008, 05:59 PM

i will agree the best PWO shake would include glucose and the appropriate amount of scoops of whey the best thing to start the muscle repair. then about 45 mins later have a whole food meal. the best pwo meal for me is a rare piece of flank steak or bison steak with a baked potato. preworkout meal is either chicken and oatmeal or my fav shake that includes whey oatmeal peanut butter and creatine