Pre and Post Workout Nutrition

[Cleave]

Mehdi's article on the subject: http://stronglifts.com/strongliftscoms- ... -stronger/


Let’s start a discussion on pre and post workout nutrition. I’m a complete novice on this subject and looking for input. I truly think this part of my diet may be the next step in reaching my strength and body transformation goals. There is no right or wrong answer here. I’m looking for an open discussion on what you are doing, if anything. Are you spending tons of money on supplements like Surge or have your own recipe?

Whether you’re fat trying to lose or skinny trying to gain, proper pre and post nutrition can be of benefit. I know that I have had a lot of early morning workouts where I’ve not had proper fuel in my system and evening workouts where I’ve taken too long to get something in my system post workout. Examples: I’ve often gone without anything pre workout in the early mornings (except water and coffee) but I have had a good breakfast post workout. I usually have a very good dinner post workout in the evening, (I have good nutrition during the day to fuel an evening workout, not so worried there) however, the time between the end of my workout and dinner may be too long. I worked out last night after work and had quite a long time between my workout and dinner, so I stopped off at a convenient store and got a jug of low-fat chocolate milk. There have actually been some studies on chocolate milk as a recovery drink. I still don’t have a really good starter for an early morning workout. The other morning I had a Yoplait Fiber One Vanilla Yogurt mixed with one scoop of Body Fortress Super Advanced Whey Protein. That seemed to work pretty good.

The other consideration for me, and those still trying to lose fat, is to not overdo it on the calories. I want to find the right balance of proper fuel to gain and maintain muscle without going overboard.


Cleave

[Mehdi]

Read also:
Post Workout Shake Recipe
http://www.bodyrecomposition.com/muscle ... overy.html

What I'm eating post workout since couple of months:
* ground round
* quinoa
* spinach
* banana

pre workout is breakfast, about 2h pre gym time
* eggs
* tomato
* ground round
* peppers
* orange
* green tea

You're better off with meals if maintaining weight or losing fat is the goal, keeps you full longer than liquid meals.

[maddog612]

I workout at 5:30am on my 3 lifting days/week.Here is pre/post workout nutrition:

-Pre WO: 1 cup of coffee, 1 scoop of GNC 100% whey protein with water, another glass of water

-Post WO: Protein Smoothie/Shake: 1 scoop of whey, 6 oz of water/milk, 1/2cup cottage cheese, 1 teaspoon of creatine, 1 piece of fruit (blended), 1 tablespoon of peanut butter OR a few almonds (blended in shake)
- 2 hours later (about 8:30-9am): 3-4 whole eggs scrambled with veggies or cheese, 1 cup of coffee.

I feel like the liquid pre/post shakes allow for easy digestion and convenience/quickness in the morning as I have to be at work by 8am.

How do you feel about Body Fortress Super Advanced Whey Protein product? I tried the vanilla and thought it was god-awful-nasty.

[Cleave]

How do you feel about Body Fortress Super Advanced Whey Protein product? I tried the vanilla and thought it was god-awful-nasty.

Thanks for the input. That's a heck of a smoothie. How many calories?

As for the Body Fortress. I like it, but I rarely drink it by itself. It's usually mixed in my morning oatmeal with some mixed berries or with yogurt. I have had a scoop with a little water, out the door real quick on my way to the gym, and if I keep it thick with not a lot of water it's better than thinning it out in a tall glass.

[Cleave]

I feel like the liquid pre/post shakes allow for easy digestion and convenience/quickness in the morning as I have to be at work by 8am.

Another good point and kinda what I was thinking; and this does not discount a proper diet and otherwise good meal choices but takes into consideration that different people have to workout at different times of the day and work around their schedule. The pre and post workout smoothie/drink make sure you feed your muscles correctly and allow to still eat dinner with the family when your kind of on a different schedule.

[bobu]

Several studies have shown 16oz skim milk immediately before and after a workout gave better results than other protein drinks as far as production of lean muscle size. Less calories too. Thats what I've been doing. Its cheap and easy, just what I like!

[blackdog]

Eat protien. Eat lots of carbs preferably from a healthy source. Just eat.

[Cleave]

When I started googling this topic I found quite a bit on drinking low-fat chocolate milk after a workout. Anyone do this?

[mjh]

I've seen this a lot too, and wondered why they do this instead of just milk or whey. Is it just a taste thing, or one of them "screw clean food" attitudes?

[Cleave]

I've seen this a lot too, and wondered why they do this instead of just milk or whey. Is it just a taste thing, or one of them "screw clean food" attitudes?

I think it's due to the sugar from the chocolate milk and the need for an insulin spike post workout.

[Cleave]

Well....it's been a week or so and I've been drinking 8 oz 2% chocolate milk with 1/2 scoop whey post workout and it's working.

I have my post-workout drink within 10min of finishing my workout. I feel noticeably better. I can tell my recovery is accelerated and do not have that tired sluggish feeling that I usually have an hour or so after working out. My muscles are not as sore either.

I also dropped 5lbs in the last two weeks so it doesn't appear to be hurting weight loss.

[lovestolift]

I like to mix 2 scoops of Gatorade with 1 scoop of whey and a liter of water to sip while working out. Studies have shown that by ingesting simple sugar and whey before, during and after workout your body can begin protein synthesis (the business of building muscle) and curb the catabolic (muscle breakdown) effect of training. Usually a half hour to an hour later I will eat some real food, either chicken and rice with spinach or a shake with oats,honey, milk and whey.

[Cleave]

It's been a couple of 3 weeks now and post workout I'm having 4oz 2% chocolate milk mixed with 4oz water and 1 scoop whey. I feel really good after my workout. The post workout hungries are gone, post workout soreness and that "spent" feeling are much less and if I have a big layover til dinner (like tonight) I'm good!

This component of my nutrition has been lacking and I think I'm getting a good handle on it now.


Cleave

[pookle]

right after my work out i eat 4 bananas, or 5 if they are smaller ones. i like to see how fast i can eat them. my record is 1 minute and 3 seconds and im proud of that when i get home i get some chicken, more fruits, and olive oil.

maddog: the body fortress protein stuff. thanks for that. i bought a little one from walmart the other day, chocolate. its the worst thing ive ever eaten. ive blended chicken in water in the past for extra protein calories and that has honestly i would take that over the body fortress protein. i thought maybe i would like vanilla better but after reading your post i changed my mind. the funny thing is that i've read reviews online for it and people say its DELICIOUS. wtf!

[lloydkirk]

I have a feeling I'm going to read an article on bodybuilding.com entitled, "The Chicken and Fruit Diet" in the very near future.