90 min preworkout - a meal high in complex carbs and protein.
During workout - a litre of water, one scoop of gatorade and a scoop of protein powder.
Immediately post workout - 16oz water, 3 scoops gatorade, some dex (not sure on the amount), 2 scoops protein powder. Sip on it for, don't gulp it down.
90 min pwo - a meal high in complex carbs and protein.
sounds good! what we mus,nt forget, is when we eat or drink our stomach fills with blood to help digestion! so anything we want to help with the up-comming workout should be consumed a good hour or so before needed!! just a thought guys!
sounds good! what we mus,nt forget, is when we eat or drink our stomach fills with blood to help digestion! so anything we want to help with the up-comming workout should be consumed a good hour or so before needed!! just a thought guys!
About 1 to 1 1/2 hours pre-workout, I have complex carbs (low glycemic) and protein - I like to use an 80/20 (4:1) or a 3 to 1 split. I use the same ratio for post-workout (reversing proportions) but within 15 min to 45 min post-workout - always opting for asap!
For example, pre-workout I will have a protein shake, such as casein (or chicken) and old-fashioned oats - the majority of my consumption being complex carbs. Another thing I will do sometimes is I will mix raw oats and liquid egg whites. Post-workout, I will have a faster acting protein such as whey and 1/4 cup pineapple chunks (high glycemic index).
I try to use whole foods as much as absolutely possible but for pre and post, I like the manipulation of protein digestion with shakes.
To summarize this confusing mess:
4:1 or 3:1 ratio pre and post workout
preworkout - complex carb : protein
postworkout - protein:high glycemic index carb
nice one! this has allways been a big prob for me, training when your allready hungry is not good! bit whatever i eat allways seems to leave me feeling sick when i,m working out! so i,m allways looking for new ideas!! nice one!
1 Hour B4 Training - 50 Grams Whey w/ 2/3 Cup brown Rice
5 Min B4 Training - 5 Grams Glut/5 Grams BCAA/2 Grams CEE
1 Min After Training - 5 Grams Glut/5 Grams BCAA/4 Grams Crea Mono/2 Grams Krealkalyn
15 Min After Training - 1 3/4 Cup White Rice & 50 grams Whey
spynee, didn't know if you were talking to me or not, but if so, I also take in a few extra goodies w/ teh post workout bcaa/glut/creatine. like Arginine, PS, Vit C & E. I found a product that has all those in it and have been using that for my little post workout cocktail right before my shake.
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