[benji]

Considering I am on a cutting diet, could someone provide suggestions as to what I could possibly take for my pre/post workout meal? More so for the post workout meal since thats where all the controversy lies.

Current Meals:
Pre Workout:
Apples/Oranges (4/5 slices) <-- considering a change to oats/wholegrains
Whey Protein
1% Skimmed Milk

Post Workout:
Whey Protein
1% Skimmed Milk
Fruit Juice (inclusive of sugar & fructose)

Pre-Workout:
So this is what I am actually interested in. For some of the guides I have read, they advocate using fruits pre-workout as they help dilate the blood vessels as well as other benefits which i shall not delve into. However, they ARE high in fructose. Something which i do not really want. so i was considering swapping them with perhaps 2 slices of wholegrained bread. Opinions are very welcome (:

Post-Workout:
Now this is the tricky one. I have read through many many articles. Most of which recommend the use of High GI carbs to increase insulin levels which will in-turn up protein synthesis. However, in the recent posts/ articles i have been reading, there seems to be a change in thoughts as well as study results. And now it seems that low glycemic carbs would work just as well, if not better then intaking high GI carbs. I was therefore wondering if i should replace my fruit juice once again with 2 slices of whole grained bread/oats? Also, if i were to replace them with oats, was wondering if i could just add them into the shake without blending them into powder (im using instant quaker) and not throw up lol.

Long post but, i hope you guys take the time to read it and help me out. Thanks all in advance

[chrispghmuscle]

Your post workout meal should be

Whey in water 2 scoops, with white rice, or white bread or some other simple carb. Along with creatine , glutemine and bcaa's

[benji]

hmm.i actually heard off somewhere that as long as you get the amount of carbs needed, it doesnt matter if its high GI or low GI as they did a study on it (gotta go find it) and it showed that intaking high GI or low GI produced around the same level of protein synthesis. So i am actually considering swapping to oats for post workout. what say you?

also, on the topic of pre-workout, would fruits be a good option? or should i go for the multi grained instead?

[ZackKnight]

Here's the deal with the pre and post w/o meals

pre-workout meal (about 30 to 45 minutes before training)

20% of your carbs for the day
all complex
brown rice or some form of whole wheat.
an equally balanced amount of protein in regards to total protein consumption throughout meals and such.
and some good fats.

pre-workout supp about 15 minutes before if you have one.

Post-workout

40 to 50g of whey protein
some form of maltose or dextrose (basically any quick digesting carb) - honey works amazing for this.
This carb here should be about 25% of your daily carb intake.

1 hour later have a big meal to make sure u've replenished everything you need to and that you can keep anabolic and growing.

[ZackKnight]

fruits are typically simple sugars, so you should put those post-workout if anything

[chrispghmuscle]

Eat a Zach Stack..

[ZackKnight]

tee hee u make me blush

tee hee

[KM]

Originally Posted by ZackKnight

fruits are typically simple sugars, so you should put those post-workout if anything

Are you sure about that?

Just because the sugar is simple, means nothing in regards to carb intake post workout. Insulin sensitivity is crucial post workout. Fruit, a fructose, is lower-glycemic, lower GI, which will not cause an instant spike to your BGL.

Also, why would a meal be needed 1 hour after your workout? You should be replenishing muscle glycogen, and beginning protein synthesis immediately upon workout.

Just my thoughts.

[chrispghmuscle]

one hour after your post workout meal have a casein source, ff cottage cheese or casein powder to slow release protein, then continue your meals every 2 to 2.5 hours there after.

[mr_bhana]

As far as i am aware off, the fastest digesting fruit juice i know off is pineapple juice, with a GI of 90, which aint too bad

[chrispghmuscle]

I eat a bananna sometimes.. if i dont have white rice or white bread..