The Top 10 Post Workout Nutrition Myths

[B-natural]

Originally Posted by Archie Moses

It I eat every three hours, and I should workout two hours after my pre-workout meal, and my workout lasts 1 hour, isn't it time to eat AS SOON AS I put down the last weight?

I just think what they guy means is don't be anal, and don't think that once the weight hits the floor you need to find your drink or shrink.

[xjsynx]

The article is 3 years old, but a solid read.

Note a big fan of David Barr though, but he does make some valid points that I could agree with.

However, I believe in a post-workout window for maximum growth and recovery for hard working individuals, which would target most individuals on this site.

[xjsynx]

Another variable in postwork out nutrition is when a person workouts out.

When I workout a night, it is even more crucial then when I workout during the morning or the day.

At night, after my PWO shake, I barely squeeze in a nighttime meal, and then I am fasting the night away. And if I don't control cortisol by the time I get to bed, foooorget about it...

Currently I am working out first thing in the morning. Post-workout is still important since my primarily pre-workout only consists of BCAA's and PS, I need to feed my muscles immediately after workout; however, I still have the rest of the day to balance hormones out.

[B-natural]

good stuff, xj, curious on when you drink the BCAA's&PS tho....

[LLLLern]

O well I thought it would be helpful

[xjsynx]

Originally Posted by B-natural

good stuff, xj, curious on when you drink the BCAA's&PS tho....

Right when I wake up. I then get ready and head to the gym. So, about 45+ minutes pre-wo.

[xjsynx]

From another article posted today on T-Nation, that regards carbs and bulking.

It's important not to be carbophobic during your mass building phase. Yes, it's possible to build muscle without a lot of carbohydrates. But most people do better with carbs included in their mass building programs. Carbohydrates are important because they're the most potent stimulator of the hormone insulin.

Insulin is the anabolic hormone in the body. Stimulating insulin at key times during the day will boost your body's muscle building potential. Don't go carbohydrate crazy. Taking in starchy carbohydrates (rice, oatmeal, yams, dextrose, etc.) first thing in the morning and during and after your workout will provide the proper timing to insulin surges that will maximize muscle growth while minimizing fat gains.
weight training

Taking in the proper types of carbohydrates during your workout will lead to better performance in the gym and more muscle. During this time, you want to have a workout shake that contains fast acting sugars such as dextrose and maltodextrin. These sugars will get into your system fast, stimulate insulin, and fuel your workout.

You can further boost the power of this shake by adding fast acting proteins such as whey protein isolate or hydrolyzed whey and branched chain amino acids. These fast-acting proteins and amino acids will further stimulate insulin and ensure that your body doesn't chew up any muscle during your hard training sessions.

[NateW]

good info in here

[Hank Vangut]

Originally Posted by B-natural

why are we waiting for a PWO meal? I mean, lets not crack the lid and slam, but a meal within 15-30min PWO should be a priority.....(I'll continue on tomorrow, damn this TV show, pointless sh*t).

ever loose your appatite immediatly after a workout?
and the harder you workout the longer the appatite suppression seems to lasts.
basically your body is telling you it isn't ready to eat yet.

it's your body's natural reaction to shut down the energy it typically devotes to digestion to focus that energy on the demanding physical activity you are requiring of it.

after a hard workout you body still isn't sure if it's done yet, so it takes a little time to transition into the 'fuck i need fuel' mode.
but if you wait a little, sever hungar will set in....making you ravenous!
it's you body telling you 'ok, now you can feed me, i'm ready to digest and make full use of every calorie you put in me'.

i try and typically wait until the hungar feeling sets in before consumming my pwo shake (usually between 30-90 minutes depending on how hard my workout was).

[kplayon]

I usually don't leave the gym unless I'm hungry or I HAVE to go lol. But I take 1 scoop of xtend with Pre Mix. 3 scoops during and 2 scoops after workout asap. Then a meal a hour after that. Most of my high carb meals are first meal of the day and PWO meal.