marmel75
Master Don Juan
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- Jan 4, 2012
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Ok, I thought I would post on this since it might be one of the more important topics but I see it is rarely discussed. Nutrient timing is more important than most people realize when trying to build muscle and/or lose fat.
Pre-workout:
One hour prior to workout take in 10g of BCAA and 10-20g of whey protein. Preferrably in a fasted state or at least a few hours after your last meal. Studies show this tremendously boosts protein synthesis post workout. New research, however, says that EAA's actually are more beneficial than BCAA's and that 5g of EAA's preworkout can boost protein synthesis up to 600%. There is a big difference between initiating protein synthesis and completing it...that is where EAA's come in. They are also cheaper than BCAA's to boot. Do not take in any fat or carbs immediately prior to working out. This will have a negative effect on both growth hormone and testosterone release. Fats should not be eaten within 3-4 hours of a workout to avoid potential for storage as insulin levels are increased since they take longer to be digested.
Intra-workout:
Conflicting studies on this. On the one hand, sipping on a fast digested carb such as amylopectin during the workout has been shown to significantly reduce cortisol levels post workout versus water, but other studies show it hurts growth hormobe and testosterone release because the body is insulin resistant temporarily during this time. So either 30-40g of a fast digesting carb such as Dymatize Flud, Kwik Karb, Karbolyn or Vitargo, or what I prefee, 28oz of water with 4 oz of lemon juice, which helps alkalize the body during a time when iy is turning very acidic. Muscles do not contract properly in an acidic environment so the more you can alkalize the body the better.
Post-Workout
Perhaps the most important time. Studies continue to show that 10g of BCAA's and 40-60g of whey protein ONE HOUR AFTER finishing a workout is more beneficial for muscle growth than taking it immediately post workout. During that time the body is resistant to insulin temporarily and is not absorbing nutrients as well as it does if you wait an hour. NO CARBS should be taken with this. Insulin sensitivity is the key for protein synthesis NOT the preaence of insulin. This also explains why people who take carbs directly post workout are having issuea losing fat. The fatty acids floating around in the body need to be utilized for energy but instead get redeposited as fat.
Another hour after this, should be the majority of yout carbs for the day, in as close to a 1:1 ratio of carbs and protein as you can get. This is when your body will utilize carbs the best to store it properly as glycogen in the muscle and continue the protein synthesis thay you started pre workout. In fact, carbs should ALWAYS be eaten post workout, with protein and protein/fat eaten pre-workout(at least for those training at night). Do not ever eat carbs and fat together unless you want to store it as fat.
That's it for now, will add more and some links when I get home.
Pre-workout:
One hour prior to workout take in 10g of BCAA and 10-20g of whey protein. Preferrably in a fasted state or at least a few hours after your last meal. Studies show this tremendously boosts protein synthesis post workout. New research, however, says that EAA's actually are more beneficial than BCAA's and that 5g of EAA's preworkout can boost protein synthesis up to 600%. There is a big difference between initiating protein synthesis and completing it...that is where EAA's come in. They are also cheaper than BCAA's to boot. Do not take in any fat or carbs immediately prior to working out. This will have a negative effect on both growth hormone and testosterone release. Fats should not be eaten within 3-4 hours of a workout to avoid potential for storage as insulin levels are increased since they take longer to be digested.
Intra-workout:
Conflicting studies on this. On the one hand, sipping on a fast digested carb such as amylopectin during the workout has been shown to significantly reduce cortisol levels post workout versus water, but other studies show it hurts growth hormobe and testosterone release because the body is insulin resistant temporarily during this time. So either 30-40g of a fast digesting carb such as Dymatize Flud, Kwik Karb, Karbolyn or Vitargo, or what I prefee, 28oz of water with 4 oz of lemon juice, which helps alkalize the body during a time when iy is turning very acidic. Muscles do not contract properly in an acidic environment so the more you can alkalize the body the better.
Post-Workout
Perhaps the most important time. Studies continue to show that 10g of BCAA's and 40-60g of whey protein ONE HOUR AFTER finishing a workout is more beneficial for muscle growth than taking it immediately post workout. During that time the body is resistant to insulin temporarily and is not absorbing nutrients as well as it does if you wait an hour. NO CARBS should be taken with this. Insulin sensitivity is the key for protein synthesis NOT the preaence of insulin. This also explains why people who take carbs directly post workout are having issuea losing fat. The fatty acids floating around in the body need to be utilized for energy but instead get redeposited as fat.
Another hour after this, should be the majority of yout carbs for the day, in as close to a 1:1 ratio of carbs and protein as you can get. This is when your body will utilize carbs the best to store it properly as glycogen in the muscle and continue the protein synthesis thay you started pre workout. In fact, carbs should ALWAYS be eaten post workout, with protein and protein/fat eaten pre-workout(at least for those training at night). Do not ever eat carbs and fat together unless you want to store it as fat.
That's it for now, will add more and some links when I get home.
