When to eat post workout?

[ChukiDori]

Just a quick question..

If I did my workout, and did cardio immediately after ( which takes like ..40 mins to do the cardio) Should i do my post workout meal/shake immediately after my workout and BEFORE my cardio?

Or should i wait untill after my cardio? cuz that would be more than 40 mins past my workout ....and i dunno how well that would be for getting maximum gains.

Cuz i usually just do a quick workout and then go run for about 40 mins

[DeeJay]

Do it after you finish cardio unless you want to throw up something.

[ChukiDori]

Thats what i thought thx

[eliscool]

You know that doing cardio straight after weights like that is going to reduce your gains, right?

[DeeJay]

That's arguable.

[OhDuKwon]

If you train for more than an hour consecutively though, you should atleast be downing some kind of sport drink *pukes at the thought*. I think it has to do with glutamine stores being depleted. I can't remember.

[Kris]

Why dont you just drink a dextrose/maltodextrin/whey/bcaa mix during your train?

[Lobo]

Scratch the whey though.

[jan]

I usually go:

shake
training
shake
1-2 hours
meal

[shengoikee]

I usually go:

shake
training
shake
1-2 hours
meal

same :good:

for me, prior to the 1st shake is like a 1 hour gap after a meal.

[compleks]

Drink it before your cardio and see if it makes you feel sick. If not, drink it before cardio - then eat/drink another meal after your cardio.

[Ernest]

T-nation covered some of this:

http://www.t-nation.com/readTopic.do?id=659666

[ChukiDori]

Well i want to Loose fat primarily, while getting SOME sort of muscle tone in the process.

So my main thing is to reach a happy compromise where i can make the most gains, while at the same time burning as much fat which would mean id have to find the PERFECT time drink my post workout shake...so it balances out.

Cuz if i drink the post workout shake...then cardio...then my cardio will be burning off the shake right? not fat?

And if i do shake then training and cardio then shake like jan, then thats too many calories



I think im starting to get the obvious idea that Cutting is something that should be done seperately......and that expecting gains while cutting is stupid.

And i feel stupid....

[Lobo]

Actually I reckon it's beneficial to have a pre/during shake as well as a post-workout shake even if you're trying to lose weight, if preserving muscle is one of your goals. Just use BCAAs and/or leucine instead of whey.

[ChukiDori]

Mind giving me a good list of ingredients for pre shake, and post shake? i can handle anything taste wise as long as i know its good 4 me

I still dont know alot about supplements and whats good, i know you said BCAAs and/or leucine but like ..what type of medium to mix them in and so forth or any extra stuff you might want to suggest

[Lobo]

BCAA (or 50% BCAAs and 50% Leucine*): 5-10g before training and 5g per hour of training in half a litre of water. So you can combine the two; for example: if your workout lasts 2 hours you could mix 20g of amino acids in 2 litres of water, drink half before your workout (thus providing you with 10g of the amino acids), then sip the rest throughout your workout. What I generally do though, is make a stronger solution, drink half then dilute it by 100%. So, using the same example, you would mix 20g amino acids in 1 litre, drink 500ml, then dilute the remaining 10g to 1 litre.

Whey: Ideally hydrolysate, .22g per pound of bodyweight (unless you're obese), post-workout. Or alternatively just use another 5-10g of amino acids.

Seeing as you're cutting, you might want to forget about carbohydrates altogether, but personally I would still include them. 20-30g beforehand, 20-30g per hour during (to be honest, I just pulled those numbers out of my ass this second), and 0.25g per pound of bodyweight (again, unless you're obese) post-workout.

All this goes into the same shakes obviously - you don't take seperate shakes for carbohydrate and protein/amino acids.



*I'm going by the traditional 2:1:1 - leucine:isoleucine:valine ratio; some manufacturers (e.g. Biotest) use weirdo ratios, but it shouldn't matter. So using 50% leucine will alter the ratio to 4:1:1.

[ChukiDori]

I agree with your recommendation about carbohydrates. As far as i know Carbs help expedite the delivery of your protein right?

[Lobo]

Their most useful function is replenishing muscle glycogen though. Amino acids provoke an insulin response anyway.