Thread: Pre, during, and postworkout

Here's a sticky on a forum I found and the guy's recommendations for pre during and postworkout. If you dont know what a sticky is, a sticky is a thread on a forum that doesnt move and is placed there permanently by the forums owners.

The protocol I recommend currently is strikingly similar to the original, with a few VERY insignificant tweaks. Note that TBW = target bodyweight:

60-90 minutes preworkout, have a solid, balanced meal:



Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
Adding fat at this point is fine, use your discretion as long as it fits into your macro goals. Note that this meal is skipped if you train 1st thing in the morning.

[OR]

30-0 minutes preworkout - (and/or sipped throughout the workout), have a liquid or easily digested meal:

Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
If you were going to train for close to or more than 2 hours continuously, it would definitely benefit you to have this extra preworkout meal either immediately prior to, or sipped during training. Keep the fats here incidental & not added if you're prone to gastric distress during training.

Within 30 minutes postworkout, have either a liquid or solid meal:

Protein = 0.25g/lb TBW
Carbs = 0.25-0.5g/lb TBW, depending on how carb-restricted your diet is.
Amount of fat here doesn't matter as long as your daily target is hit.

Post-postworkout is simply your next sheduled meal, whether it's 1, 2, or 3 hrs later simply doesn't matter - especially if your immediate postworkout meal was designed as above.


so let's say I want to weight 200lbs this person is recommending 50 grams of protein pre workout and 50 grams of protein postworkout. He is also recommending almost double the amount of carbs. Trying to consume 100 grams of protein around your workouts is nearly imposssible. Not only that but this person is recommending huge amounts of carbs during these times. so this guy is literally recommending chugging down about 300 grams of powder.

Then I found this.

the main reason for that 30min lag between finishing the shake & training has mainly to do with making sure you lower your chances of throwing it up or experiencing focus-deterring gastro discomfort during movements that heavily involve your core, such as squats, direct abdominal work, etc. another advantage to the lag time is that it increases exogenous water availability to tissues, because at that point you're more in the absorption phase instead of the digestion phase... i sometimes time my preworkout shake to be finished immediately before my workout when i know i'm gonna have an extra hard, long bout that's not going to involve direct core work. to conclude, there's nothing inherently wrong with being more in the digestion phase during training, as long as you can stomach it -- literally.

I love that, 30 minutes in between so you dont throw up. Gee thanks. These guidelines are totally unrealistic. I would like to see anyone try to follow this for more than 1 week without wanting to vomit at the site of their protein shake. The fact of the matter is that it is impossible to keep the body from going catabolic (with food) when you workout. Stick with a high quality hydrolyzed protein postworkout and carbs (choice depends on your goals). But trying to consume 50 grams of protein with 50 grams of carbs pre and then 50 grams of protein and 100 grams of carbs post is totally unrealistic.