1. Breakfast
2. Pre workout
3. Post workout meal
4. Before bed
5. Post workout.
Reasons:
1. Breakfast makes one big ass change from a catabolic state to ananbolic, you gotta love it!
2. Pre workout meal, without enough energy your gym time will be wasted. Besides a post wo shake is more anabolic than a post one.
3. Post workout meal. Post workout (shake) is imo the most overrated of all. Yes, technicly speaking you should be more insulin sensitive because of increased glut 4 transporters, but I've read stuff that after excersize your muscle cells are damaged and can't take up stuff all that well. Futermore, you already have elevated glucogen syntheses after excersize and lastly, I once read some stuff that during weight training, you use around 100 mmol glycogen/kg muscle and the max rate at which you can
restore this is 5 mmol glucogen/kg muscle. Thus, it takes 20 hours to resplenish glycogen completly anyway, no matter of all the simple carbs you consume right after wo. Having said that a full meal an hour later is very important!
4 Pre bed cottage cheese. Gotta loe it. I also take fish oil with it, so it's even more slowly absorbed and keeps me as anabolic as possibly during the night.
5. Yeah, least important mofo. Another reason, some studie followed post wo protein thorugh the body with radioactivity adn result were that the protein didn't go muscle till hours after consumption.
Now I'm FAR from surtain for all this. It's just what I think at the moment and likely to change over the years. Having said that, it's not just a gues, everything I think is because stuff I've read and made sense to me. Most of the articles and/or studies I've posted on here on another board and have not been porved wrong by anyone, so at this moment I accept their conclusions.
I would love to hear other peoples opinions about it, if requested I can look some of the stuff up and post it here.
