5

votes

What do you eat pre and post workout?

Answered on August 19, 2014
Created August 08, 2012 at 9:04 PM

I've been eating a baked potato with lots of butter then working out an hour later and this is working well, followed by eggs and gnocchi after the workout (not strictly paleo but oh well) but I've been reading that protein is better before the workout than after?

This is what I eat

carbs/fat > workout > protein/carbs/fat

But should it be this?

protein/carbs/fat > workout > protein/carbs/fat

Or a different combination maybe?

What do you guys eat before and after a workout and what works best for you? What have you seen the best improvements doing?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 10, 2012
at 11:52 AM

The Null Hypothesis should fail to be rejected. A new hypothesis that PRE/POST provides an advantage in body composition should be developed followed by another experiment. -- This is why people hate science, and don't understand why we need government funded studies to show that smoking is bad for you... It seems like you should study something and make conclusion on the data. But that is not how science works.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 10, 2012
at 11:48 AM

Now that I am re-reading the report. The authors made a major error in their evaluation. They only looked at magnitude change for 1RM which is inappropriate because the groups were not statistically similar in starting point. If you look at rate of change, both groups showed a increase in squat, bench, and dead lift of, respectively in (PRE/POST,NON): 14%, 12%; 10% ,7%; 12%, 10%. These values are statistically insignificant. So one could assume that there was no change in 1RM and the non group showed no change in body composition.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 10, 2012
at 11:39 AM

I think the authors said it best, "Therefore, the results can be attributed to the presence (or absence) of macronutrients, such as protein. However,because normal eating patterns were inhibited, these effects could not be attributed to supplementation per se. Additionally, no studies have examined whether this supplementtiming strategy may provide greater benefits in terms of muscle hypertrophy or strength development compared with the consumption of the same supplement at other times during the day"

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 10, 2012
at 11:39 AM

Ultimately they failed in experiment design and should have nullified their entire result. Their experiment ONLY tested if consumption before AND after was better than no consumption. (But I digress). What their results mean is that consuming protein and carbohydrates before AND after a workout is better than not consuming ANY nutrient within a 5 hour window before AND after. That is VERY VERY different than saying if you eat carbs within the carb window you would get the benefit.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 10, 2012
at 11:31 AM

Well I am not going to just keep going back and forth. It is very important that we remember what science is and what it is not. A study can only reject a null hypothesis or fail to reject it. A null hypothesis cannot be proven. That's it. Any other inferences or insight gained in a study would require a new hypothesis and a new study. The Cribb study was to determine whether "consumption of protein and carbohydrate before and/or after each workout" was better than not. The Null Hypothesis is that there would be no correlation. They were able to statistically reject the Null Hypothesis

Medium avatar

(2338)

on August 09, 2012
at 03:07 PM

the study you sent only discusses protein synthesis and not any of the other markers (muscle cr and glycogen values, lean body mass, 1RM strength, etc.) you said "There is zero benefit to a "carb window". It doesn't hurt, so if it works for you, do it. There's just not a necessity" and this study shows that immediately post workout was more effective then waiting so clearly there is so benefit to getting your nutrients within the pwo carb window as opposed to waiting like you were suggesting.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 12:08 PM

No, I think that this study cannot answer the question as to what had the effect

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 09, 2012
at 11:55 AM

"PRE-POST supplementation also resulted in higher muscle Cr and glycogen values after the training program"- So you think it was the protein and not the creatine or the glucose that had this effect?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 11:45 AM

@foreveryoung. All this study shows is that there is a benefit to consuming something rather than nothing. It makes no comment as to whether this set (or some other set) of macronutrients were the best nor does it break down the individual contributions of each. The study was purely binary, it cannot and does not suggest that sugar provided a benefit to the athletes.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 10:21 AM

Jake, that study shows that taking glucose/protein/creatine immediately after a workout is more effective than taking nothing immediately after the workout (and then getting the nutrients later). The study I sent you showed that taking protein after a workout is as effective as taking protein/carbs after a workout. If you take the two of them together then one would conclude that it was the protein in your study that provided the benefit. No one has argued that protein is not important. @HuntingBears, I'm not scared, I eat more carbs then most. your question was about pre/post workout fee

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 09, 2012
at 08:51 AM

regardless of whether carbs help protein intake or whatever what is the big fear of carbs? I had carbs before and carbs after (with protein) and my workout was very good and I felt MUCH more satiated during the day than just having protein post workout. There seems to be this sense of carbs are better for replenishing glycogen and recovery but protein can sort of do it too if you give it a chance, we're not all looking for drastic weight loss, starting to understand why people say this fear of carbs is ridiculous, regardless of the science I had a much better workout and felt much better after

Medium avatar

(2338)

on August 09, 2012
at 03:09 AM

optimally* sorry for all the typos/lack of punctuation its been a long day

Medium avatar

(2338)

on August 09, 2012
at 03:05 AM

did you even read the study? it was looking at whether the ingestion of a glucose/protein/creatine supplement was more effective in the pre & post workout window or taken in the morning and again later at night... they found the pre & post workout supplementation was superior for a number of markers including muscle glycogen concentrations that you can see. clearly there is an optimal window of time which is post workout where your body more optimal partitions nutrients.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 09, 2012
at 03:02 AM

@ CD- the supplement contained a blend of protein and glucose. You wrote earlier that "there is zero benefit to a 'carb window.'" This study would prove otherwise.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 02:51 AM

Jake, thanks for the link. No one is suggesting that your don't need protein after the workout. I'm not sure what else you think the article adds to the conversation?

Medium avatar

(2338)

on August 09, 2012
at 02:45 AM

@CD http://www.ncbi.nlm.nih.gov/pubmed/17095924

667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 09, 2012
at 02:38 AM

Absolute non sense. Fat is important generally yes. But in the post workout shake or meal fat is not important. It does nothing for absorption of protein in that post workout shake

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 09, 2012
at 02:29 AM

And yeah, CD, I've read that study before. I just never really thought much of it, to be honest. I figured their work was not relevant to mine.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 09, 2012
at 02:25 AM

WTF now what I do? I'm so confused! LOL

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 02:24 AM

@Jake, I and Science agree that glycogen stores do not have to be replenished immediately. If you are doing two-a-days, then maybe. Other wise, having a meal 4 hours later and eating appropriate carbs then is enough. @foreveryoung, read the report I linked to. The protein supplement (which also included fat) is more than enough to stimulate muscle protein synthesis. There is zero benefit to a "carb window". It doesn't hurt, so if it works for you, do it. There's just not a necessity

Medium avatar

(2338)

on August 09, 2012
at 02:19 AM

yeah i was always under the impression gluconeogenesis was more for the brains glucose needs and not to restock muscle glycogen... it's not like the muscles are gonna break themselves down so that they can fill their now non-existent self with glucose... how much sense would that make?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 09, 2012
at 02:13 AM

and Jake has a good point. We are not cats and do not have upregulated gluconeogensis pathways. It's almost like we aren't meant for it

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 09, 2012
at 02:11 AM

..and why not just eat the glucose directly, if your plan is to eat enough protein to engage in sufficient gluconeogenesis anyway?

Medium avatar

(2338)

on August 09, 2012
at 02:10 AM

do you guys really think gluconeogenesis can completely top off the glycogen stores of someone who has any respectable amount of muscle?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 09, 2012
at 01:59 AM

BUt where are the amino acids coming from to restock glycogen stores in the absence of exogenous carbohydrate consumption? Surely some of it will come from muscle, will it not?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 09, 2012
at 01:57 AM

Interesting. I pretty much swear by some carbs post workout. Usually do around 35 grams. So all I need is more protein and can do away with carbs entirely?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 01:56 AM

ben, fat is definitely important because it enables us to more efficiently absorb the protein.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 01:49 AM

And as far as carbs assimilating protien the science just does not support that theory -- In conclusion, coingestion of carbohydrate during recovery does not further stimulate postexercise muscle protein synthesis when ample protein is ingested -- http://ajpendo.physiology.org/content/293/3/E833.abstract

667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 09, 2012
at 01:22 AM

I train fasted. Then I have a protein and carb shake immediately. About one and half hours later I have a meal that is by Far mostly protein and carb with a bit of fat.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 09, 2012
at 01:16 AM

BUT....if you are really in a hurry to replenish that muscle glycogen (about 50g worth max?) then you can obviously have at it. Depends how frequently you are wanting to train. Just saying it's not an absolute necessity.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 09, 2012
at 01:12 AM

What CD said....and since when does protein not produce its own insulin response? It's just that without carb there is an accompanying glucagon response to keep blood glucose levels in the normal range.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 01:03 AM

@foreveryoung, unfortunately this is another thing that we've been wrong about. Mark Sisson said it best, "our bodies can and will restock their glucose/glycogen stores through the gluconeogenesis process using lactate and amino acids. All you really need is a protein-rich snack post-workout for glycogen refueling. Your body can use it to begin refilling its stores, and your normal Primal eating plan during the rest of the day will finish the job. Meanwhile, you’ll cruise through the day nicely relying on your stored fats for fuel"

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 09, 2012
at 01:02 AM

@ JayJay- People consume carbs post workout in oder to replenish muscle glycogen. And yes, carbs do help assimilate protein protein- they help assimilate all nutrients because they stimulate an insulin response.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 09, 2012
at 12:26 AM

I mean if you wanna pound down carbs "safely" and get a little dirty then I guess this is your window. If thats what you mean I can agree. If you think there is some magic that eating carbs makes assimilate protein better, then I highly doubt it.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 09, 2012
at 12:22 AM

Not according to most of what I've seen. There seems to be no real need to jump on that "window" for anybody that is not training for a living.

Medium avatar

(3213)

on August 08, 2012
at 10:49 PM

What kind of Carbs are we talking about?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 08, 2012
at 10:20 PM

@ Judi- everyone is different, but everyone also utilizes carbs most efficiently post workout, as that is when you're muscle cells are most insulin sensitive. Conventional wisdom calls it your window of opportunity, and conventional wisdom is definitely right about that.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 08, 2012
at 10:18 PM

@ judi- we're all different but EVERYONE utilizes carbs most efficiently post workout.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 08, 2012
at 10:06 PM

@HuntingBears- think protein/carbs (one or the other, or both) before a workout and protein/carbs (carbs or both, shortly following your workout). Your next meal should be more balanced with protein, carbs, and fats.

2c7026111493687e2d619c9e20e47915

(693)

on August 08, 2012
at 09:43 PM

Fair enough. We're all different.

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 08, 2012
at 09:37 PM

so it should be carbs/protein > workout > carbs/protein/fat?

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 08, 2012
at 09:36 PM

this might work for you but it certainly doesn't for me, too much stress on the body without carbs

2c7026111493687e2d619c9e20e47915

(693)

on August 08, 2012
at 09:21 PM

I do the same. For the first couple of weeks, I felt kind of sluggish and slow and was second guessing myself, but then boy did my speed and endurance really take off! Amazing!

667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 08, 2012
at 09:19 PM

surrounding workouts fat is the least crucial macro. Fat is healthy and we should all eat it. But peri workout it just doesn't have a role as vital as carbs and protein.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 08, 2012
at 09:11 PM

if you want to make the most of them, there is.

Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

8 Answers

4
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 08, 2012
at 09:07 PM

nothing > workout > protein/ fat

I'll get my carbs in the next time I eat (lunch/ dinner) there's no need to replenish carbs immediately.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 08, 2012
at 10:18 PM

@ judi- we're all different but EVERYONE utilizes carbs most efficiently post workout.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 09, 2012
at 02:25 AM

WTF now what I do? I'm so confused! LOL

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 08, 2012
at 09:11 PM

if you want to make the most of them, there is.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 09, 2012
at 12:26 AM

I mean if you wanna pound down carbs "safely" and get a little dirty then I guess this is your window. If thats what you mean I can agree. If you think there is some magic that eating carbs makes assimilate protein better, then I highly doubt it.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 09, 2012
at 01:16 AM

BUT....if you are really in a hurry to replenish that muscle glycogen (about 50g worth max?) then you can obviously have at it. Depends how frequently you are wanting to train. Just saying it's not an absolute necessity.

Medium avatar

(2338)

on August 09, 2012
at 02:45 AM

@CD http://www.ncbi.nlm.nih.gov/pubmed/17095924

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 02:24 AM

@Jake, I and Science agree that glycogen stores do not have to be replenished immediately. If you are doing two-a-days, then maybe. Other wise, having a meal 4 hours later and eating appropriate carbs then is enough. @foreveryoung, read the report I linked to. The protein supplement (which also included fat) is more than enough to stimulate muscle protein synthesis. There is zero benefit to a "carb window". It doesn't hurt, so if it works for you, do it. There's just not a necessity

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 09, 2012
at 01:12 AM

What CD said....and since when does protein not produce its own insulin response? It's just that without carb there is an accompanying glucagon response to keep blood glucose levels in the normal range.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 12:08 PM

No, I think that this study cannot answer the question as to what had the effect

Medium avatar

(2338)

on August 09, 2012
at 03:07 PM

the study you sent only discusses protein synthesis and not any of the other markers (muscle cr and glycogen values, lean body mass, 1RM strength, etc.) you said "There is zero benefit to a "carb window". It doesn't hurt, so if it works for you, do it. There's just not a necessity" and this study shows that immediately post workout was more effective then waiting so clearly there is so benefit to getting your nutrients within the pwo carb window as opposed to waiting like you were suggesting.

Medium avatar

(2338)

on August 09, 2012
at 03:09 AM

optimally* sorry for all the typos/lack of punctuation its been a long day

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 09, 2012
at 01:57 AM

Interesting. I pretty much swear by some carbs post workout. Usually do around 35 grams. So all I need is more protein and can do away with carbs entirely?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 10, 2012
at 11:52 AM

The Null Hypothesis should fail to be rejected. A new hypothesis that PRE/POST provides an advantage in body composition should be developed followed by another experiment. -- This is why people hate science, and don't understand why we need government funded studies to show that smoking is bad for you... It seems like you should study something and make conclusion on the data. But that is not how science works.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 11:45 AM

@foreveryoung. All this study shows is that there is a benefit to consuming something rather than nothing. It makes no comment as to whether this set (or some other set) of macronutrients were the best nor does it break down the individual contributions of each. The study was purely binary, it cannot and does not suggest that sugar provided a benefit to the athletes.

2c7026111493687e2d619c9e20e47915

(693)

on August 08, 2012
at 09:43 PM

Fair enough. We're all different.

Medium avatar

(3213)

on August 08, 2012
at 10:49 PM

What kind of Carbs are we talking about?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 09, 2012
at 02:11 AM

..and why not just eat the glucose directly, if your plan is to eat enough protein to engage in sufficient gluconeogenesis anyway?

Medium avatar

(2338)

on August 09, 2012
at 02:10 AM

do you guys really think gluconeogenesis can completely top off the glycogen stores of someone who has any respectable amount of muscle?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 02:51 AM

Jake, thanks for the link. No one is suggesting that your don't need protein after the workout. I'm not sure what else you think the article adds to the conversation?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 10:21 AM

Jake, that study shows that taking glucose/protein/creatine immediately after a workout is more effective than taking nothing immediately after the workout (and then getting the nutrients later). The study I sent you showed that taking protein after a workout is as effective as taking protein/carbs after a workout. If you take the two of them together then one would conclude that it was the protein in your study that provided the benefit. No one has argued that protein is not important. @HuntingBears, I'm not scared, I eat more carbs then most. your question was about pre/post workout fee

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 09, 2012
at 03:02 AM

@ CD- the supplement contained a blend of protein and glucose. You wrote earlier that "there is zero benefit to a 'carb window.'" This study would prove otherwise.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 08, 2012
at 10:20 PM

@ Judi- everyone is different, but everyone also utilizes carbs most efficiently post workout, as that is when you're muscle cells are most insulin sensitive. Conventional wisdom calls it your window of opportunity, and conventional wisdom is definitely right about that.

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 09, 2012
at 08:51 AM

regardless of whether carbs help protein intake or whatever what is the big fear of carbs? I had carbs before and carbs after (with protein) and my workout was very good and I felt MUCH more satiated during the day than just having protein post workout. There seems to be this sense of carbs are better for replenishing glycogen and recovery but protein can sort of do it too if you give it a chance, we're not all looking for drastic weight loss, starting to understand why people say this fear of carbs is ridiculous, regardless of the science I had a much better workout and felt much better after

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 10, 2012
at 11:31 AM

Well I am not going to just keep going back and forth. It is very important that we remember what science is and what it is not. A study can only reject a null hypothesis or fail to reject it. A null hypothesis cannot be proven. That's it. Any other inferences or insight gained in a study would require a new hypothesis and a new study. The Cribb study was to determine whether "consumption of protein and carbohydrate before and/or after each workout" was better than not. The Null Hypothesis is that there would be no correlation. They were able to statistically reject the Null Hypothesis

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 09, 2012
at 02:29 AM

And yeah, CD, I've read that study before. I just never really thought much of it, to be honest. I figured their work was not relevant to mine.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 09, 2012
at 01:59 AM

BUt where are the amino acids coming from to restock glycogen stores in the absence of exogenous carbohydrate consumption? Surely some of it will come from muscle, will it not?

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on August 08, 2012
at 09:36 PM

this might work for you but it certainly doesn't for me, too much stress on the body without carbs

Medium avatar

(2338)

on August 09, 2012
at 03:05 AM

did you even read the study? it was looking at whether the ingestion of a glucose/protein/creatine supplement was more effective in the pre & post workout window or taken in the morning and again later at night... they found the pre & post workout supplementation was superior for a number of markers including muscle glycogen concentrations that you can see. clearly there is an optimal window of time which is post workout where your body more optimal partitions nutrients.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 09, 2012
at 02:13 AM

and Jake has a good point. We are not cats and do not have upregulated gluconeogensis pathways. It's almost like we aren't meant for it

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 09, 2012
at 11:55 AM

"PRE-POST supplementation also resulted in higher muscle Cr and glycogen values after the training program"- So you think it was the protein and not the creatine or the glucose that had this effect?

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 09, 2012
at 12:22 AM

Not according to most of what I've seen. There seems to be no real need to jump on that "window" for anybody that is not training for a living.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 01:49 AM

And as far as carbs assimilating protien the science just does not support that theory -- In conclusion, coingestion of carbohydrate during recovery does not further stimulate postexercise muscle protein synthesis when ample protein is ingested -- http://ajpendo.physiology.org/content/293/3/E833.abstract

Medium avatar

(2338)

on August 09, 2012
at 02:19 AM

yeah i was always under the impression gluconeogenesis was more for the brains glucose needs and not to restock muscle glycogen... it's not like the muscles are gonna break themselves down so that they can fill their now non-existent self with glucose... how much sense would that make?

2c7026111493687e2d619c9e20e47915

(693)

on August 08, 2012
at 09:21 PM

I do the same. For the first couple of weeks, I felt kind of sluggish and slow and was second guessing myself, but then boy did my speed and endurance really take off! Amazing!

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 09, 2012
at 01:02 AM

@ JayJay- People consume carbs post workout in oder to replenish muscle glycogen. And yes, carbs do help assimilate protein protein- they help assimilate all nutrients because they stimulate an insulin response.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 01:03 AM

@foreveryoung, unfortunately this is another thing that we've been wrong about. Mark Sisson said it best, "our bodies can and will restock their glucose/glycogen stores through the gluconeogenesis process using lactate and amino acids. All you really need is a protein-rich snack post-workout for glycogen refueling. Your body can use it to begin refilling its stores, and your normal Primal eating plan during the rest of the day will finish the job. Meanwhile, you’ll cruise through the day nicely relying on your stored fats for fuel"

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 10, 2012
at 11:39 AM

I think the authors said it best, "Therefore, the results can be attributed to the presence (or absence) of macronutrients, such as protein. However,because normal eating patterns were inhibited, these effects could not be attributed to supplementation per se. Additionally, no studies have examined whether this supplementtiming strategy may provide greater benefits in terms of muscle hypertrophy or strength development compared with the consumption of the same supplement at other times during the day"

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 10, 2012
at 11:39 AM

Ultimately they failed in experiment design and should have nullified their entire result. Their experiment ONLY tested if consumption before AND after was better than no consumption. (But I digress). What their results mean is that consuming protein and carbohydrates before AND after a workout is better than not consuming ANY nutrient within a 5 hour window before AND after. That is VERY VERY different than saying if you eat carbs within the carb window you would get the benefit.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 10, 2012
at 11:48 AM

Now that I am re-reading the report. The authors made a major error in their evaluation. They only looked at magnitude change for 1RM which is inappropriate because the groups were not statistically similar in starting point. If you look at rate of change, both groups showed a increase in squat, bench, and dead lift of, respectively in (PRE/POST,NON): 14%, 12%; 10% ,7%; 12%, 10%. These values are statistically insignificant. So one could assume that there was no change in 1RM and the non group showed no change in body composition.

1
Medium avatar

(3213)

on August 08, 2012
at 10:47 PM

Pre: Nothing, at least 3 hours before working out, i like to be in a semi-fasted state.

Post: 1 hour after, so you don't disrupt the production of HGH. Whey protein shake with berries, or a regular meal, Animal protein and vegetables.

1
F9638b939a6f85d67f60065677193cad

(4266)

on August 08, 2012
at 10:47 PM

I'm just an ordinary average person. The whole idea of eating as medicine for my workouts is silly. I'm not training for the olympics or anything. I just want to get some sunshine and do something healthy.

I do: breakfast, exercise, lunch, dinner. Or: breakfast, hike, lunch, hike, dinner.

Breakfast is protein and fat (eggs or meat). Lunch is protein and fat (canned fish) or carbs and fat (sweet potato and butter) or both. Dinner is dinner.

0
E7fc768abe673562268fefc529f62d89

on August 09, 2012
at 01:53 AM

coffee > workout > eggs and bacon (winter) or banana w almond butter/lunch meat/coffee

I make no claims that this is the healthiest way of doing things, it's just the way things work out for me. I'll end up snacking later in the day and then have a big dinner.

0
3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 09, 2012
at 12:18 AM

I eat nothing pre (for up to 24 hrs) .....then 15 minute HIT resistance session..... then I eat quite a bit post (for like 2 hours).

My post is usually about a pound of extra fatty meat, a few eggs, glass of raw milk, 1 cup cooked veggies, 1/2 cup of fermented veggies, and either a sweet potato or an apple and some 90% dark chocolate. Thats just an average supper for me after a fasted HIT session.

0
68294383ced9a0eafc16133aa80d1905

(5795)

on August 08, 2012
at 11:06 PM

I do all cardio fasted. I try to do it in the 10-16 hour fasting window. I do heavy lifting with a bit of protein and pre-workout supplement, or just BCAA's. I sprint fasted, but usually only after a day of fairly moderate carbohydrate.

Post-workout, which I only consider being lifting or something anabolic (kettlebell, sprinting, etc...), I consume protein with Whey, raw eggs and maybe a tiny bit of raw honey for sweetness. I don't do the bolus dose of carbohydrates immediately.

There are so many ways to skin this cat though. My solution is to experiment by keeping workouts consistent and gauge A) your energy and B) your physical changes. These things, if closely tracked, will tell you if you are timing your nutrition right.

0
0cddf17fbd678b897beeace676b0df92

on August 08, 2012
at 10:30 PM

I workout on an empty stomach (my preference). After workout, it depends on what I did. My post workout meal basics are a protien, a starchy carb, and veggies w/fat (like veggies & butter or salad & dressing). If I did strength building then I eat a bit more protien and if I did endurance then I eat a bit more starchy carb. If it was yoga or an easy walk then I usually eat just a protien and veggie w/fat.

0
F67aacf05efaf4393fa28283dd880bd5

on August 08, 2012
at 09:55 PM

Protein + 10g BCAA - WORK - carbs, protein and fat.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!