Until recently I’ve only focused on post-workout recovery nutrition; how important is pre-workout intake? I don’t mean hours earlier in the day for general fueling, I mean right before you begin.
What is the right timing window? What do you have?
15 grams of BCAAs and 5G creatine Monohydrate have worked well for me. I take it and then start stretching and warm up sets.
I use Scivation pre and intraworkout. Pre 30 min before warmup, intraworkout obviously during.
Protein factory mod6 post workout.
I’ve been lifting fasted, and I have noticed my lifts are better in this state versus fed.
No protein before? I’m wondering how long after ingestion protein is bioavailable. The common thing I hear is how important it is to get that protein ingested within an hour, and preferably within 15 minutes of finishing your workout, but if it takes longer than that for it to be absorbed, that doesn’t seem to be important. Or am I missing something here.
Nothing but water or maybe a Powerade Zero for 18-24 hours prior
(depends on the day).
Not sure on the protein thing. Might just be broscience.
Are you doing intermittent fasting? I have been doing the same for months and i love it.
Yep. I’ve actually been doing IF for a while now, but had no idea what it was until a few months ago. Never been a big breakfast person.
+1 on the BCAAs and creatine.
I usually take mine from immediately before stretching until close to the end of my workout. I draw it out. I’ve tried BCAAs immediately after, I’ve tried preworkouts of a view variations, but I feel better by far with this method.
15G or more on the BCA’s if I am going to be lifting heavily.
Usually part of a light protein shake pre workout, with another shake after and a banana (with it or blended in it) to prevent leg cramping. That last bit may just be me, but I always had issues with leg cramping after workouts even with tons of water.
I use Super Pump Max by Gaspari Nutrition (got it at GNC). It is 4G Citrulline, 4G Leucine and 1G Carnipure.
I mix one to one and a half scoops and a bottle of water and drink it as I drive to the gym(about 10 minutes).
I can feel it work as soon as I start working the muscle group of the day. It doesn’t give me the shakes or other side effects of any other pre workout supplement that I have used in the past.
I follow this up after my workout with a whey protein shake for instant muscle recovery and a couple of hard boiled eggs (minus the yolk) for slow release digested protein.
I’m not hard core into supplements and such and I generally just use what other people tell me works so take my advice however you wish. I will say that I am 38 years old and have never been bigger than I am now using this method along with a multi vitamin and omega 3.
A good pre supplement is good to take prior to a work-out depending on the intensity level. If it is not med/high intensity a pre mix is not really needed. Light work outs you should be good with water, maybe a BCAA/creatine mix and a warm up.
If using a pre look around on reviews for them at places like bodybuilding.com. I use MP Assault; it doesn’t bloat me, make me feel tingly or on edge like some other brands. It depends on the individual, so try samples and see how they work for you. I can tell the difference it makes, I can work out faster and I get less fatigued.
A good pre mix will have some type of BCAA complex and often times creatine. They are generally taken 15-30 minutes prior to your workout. Light stretches and a moderate level of calisthenics prior is also good. As far as after you want to get protien in your system within the first half hour post workout, an hour tops. As with all routines a good diet and good level of water intake make all the difference.
If you work out hard and often, get some vitamin packs to replace those used because the harder you work the more get burnt for energy and recovery. From what I have read the average person does not need extra vitamins as they intake enough from what they eat daily and will excrete the extra not used. Your intensity level and frequency will determine if needed. They have a variety of vitamins packs out there to suit you.
Most anything with beta alanine in it will cause the ‘tingly’ sensation. For me, it’s always on my scalp. MP Assault did it a little bit but not too bad. After Scivation, that’s my favorite stuff.
I’ve been at it for 3 years. No plans to ever stop.
When we talk about pre and post workout nutrition you are talking about a very small percentage of the over all picture. That being said BCAAs are the best IMO. 4:1:1 ratio pre, during, and after.
I wouldn’t waste my money on the big company advertised special BCAAs. Look at http://www.musclefeast.com/Amino-Acids/ or http://www.truenutrition.com/
Most here seem to be focused on strength training. Do you also have anything before cardio sessions?
I tried IF about 6 months ago and started a thread in this forum about it. M4C member BioLayne, who has a PhD in Nutritional Science, posted that carb cycling (restricting carbs to certain times of day) has the same effect as IF, as protein intake has a very muted effect on insuin response. His advice was to limit carbs to periods before or after your workouts.
I do not do cardio as much as I should. On the days that I do, I drink a ton of water before and during cardio workouts. I almost always do strength training immediately after cardio so then I take my pre workout supplement.
So my answer is tons of water for cardio…
Same effect as in what?
There is more to IF than just losing weight/getting lean.
You may want to rethink that. Cardio workout before strength training will take away from your lifting.
I would think you could have better results doing cardio after lifting or on days you don’t lift.
I actually feel better after cardio and have a little more energy. As I said before, I don’t do very much cardio. However; I do strength training 3-4 days a week, work permitting. When I do strength training after cardio, it is always a smaller muscle group like triceps or biceps. I won’t do back, chest or shoulders after cardio.