Pre workout

[michael_69er@hotmail.com]

ive been doing a bit of reading of late and one area that is confusing me is the preworkout meal. On one side of the page theres arguementsfor a protein/fat meal before hand whilst on the other side their sayin to have a protein/carb meal. What is the right approach to this

 

[0nyx]

i think .... sometimes ...

but carb is a good source of energy that you use to burn ... then if you run out of carbs , u start burning protein..

so my guesse would be a protein/ carb meal..

but not positive..

 

[Insane_Man]

You want protein and carbs. But you don't want to eat right before lifting. A shake with water is fine though.

 

[michael_69er@hotmail.com]

so a carb protein combo is the go

 

[huskyguy]

Carb protein but it needs to digest a bit before you workout, at least 1 hour before a serious workout. If you are squatting heavy you do not want to do it on a full stomach

 

[Muay Thai Guy]

having tried both
i prefer carbs over fat pre workout

 

[nabiller]

protein/carbs is best, but i cant lift after i eat, so i wait about 2 hours, which makes my post workout shake hit at about 3 hours since my last meal which is perfect...

 

[Muay Thai Guy]

yeah 2 hours is about the tiem i take too

 

[Fyre]

I always go protein/carb pre workout. Usually some oats and a scoop of protein.

 

[nabiller]

sometimes i like to eat carbs and fat before working out... that seems to put on some size within minutes! (joke joke joke)

 

[mcbruiser]

what is the logic of the protein/carb pre-workout meal? better digestion of the protein? if you eat carbs, won't there be some glucose in the system, therefore the body will be burning that instead of body fat? please enlighten me.

 

[Prana]

what is the logic of the protein/carb pre-workout meal? better digestion of the protein? if you eat carbs, won't there be some glucose in the system, therefore the body will be burning that instead of body fat? please enlighten me.

The logic is that the glucose fills up glycogen stores in the liver giving you energy for your weigth lifting. The protein is included because protein should be in every meal just to keep the total daily intake high.

During lifting the body uses the glycogen stored energy. Once the stores are depleted, the body relies on the fat stores for energy. This is why cardio comes after weigths, because once the glycogen stores are depleted by weights, fat burning begins

 

[Insane_Man]

The protein is included because protein should be in every meal just to keep the total daily intake high.

Not just that, but your muscles need the aminos while you are lifting.

Here's a great article on pre (and post) workout nutrition:
http://www.sportsinjurybulletin.com/archive/020_02_protein_intake.html

Another (more in-depth): http://www.hypertrophy-specific.com/hsn_artcls_prepostnutri.html

 

[epzin]

would solid carbs really be broken down fast enough to replenish glycogen stores? would a sugar like dextrose work better to replenish stores faster, giving quick energy to the muscles? or do they get broken down at the same rate? in this case, dextrose before and after workout would seem appropriate? hmm.

 

[michael_69er@hotmail.com]

good thread...thats exactly what i was thinking...is dextrose appropriate both before and after a workout.....what about even during?

 

[mcbruiser]

fructose is the best choice as a pre workout carb.

the thing is, you want to refill liver glycogen as that helps burn fat... fructose refills the liver directly... sucrose is a combination of glucose and fructose, so yes it refills the liver, but it also spikes insulin, which is something you dont want pre/during a workout..

 

[BigRonWannabee]

Fructose will still raise your insulin levels bro. How about sipping on a dextrose/protein shake in water throughout ur workout? I've been doing it for years and yes it can be uncomfortable but hey, you gotta do what you gotta do. IMO waiting 2 hours to lift after you eat is like begging to go catabolic quick.

Lighten up the pre-workout meal to include some low GI carbs/a little fat and a decent amount of protein

Take in a dextrose/whey shake either immidiatly before or during your training. Yes you will spike your insulin and blood sugar will plung down to some low levels. Perfect time and perfect conditions to spike your insulin hard after your workout with a real high carb/protein shake with no fat. Insulin is the most anabolic hormone correct? Lets use what we got availible!

 

[Muay Thai Guy]

Fructose is a good pre workout carb if you are an endurance athlete or training for > 1 hour because of the way it burns
for bodybuilding i don't htink fructose would be preferred

 

[Prana]

How about sipping on a dextrose/protein shake in water throughout ur workout?

I think this strategy really depends on the athlete. for myself, sipping on dextrose is a very bad idea. I want my weight training to deplete so when I do post work out cardio, I'm burning fat.. why would the body burn fat if it had glucose readily available..

I can totally see where your coming from if your bulking, or coming off cycle and catabolic.. but sipping on dextrose would just defeat the purpose, esp., in someone who is cutting

 

[Prana]

Why is fat recommend pre workout anyway???