Chocolate Rain
MuscleChemistry Registered Member
Left to Right-- Least important to most important
[TABLE="class: grid, width: 1000, align: left"]
<tbody>[TR]
[TD]Carbohydrate[/TD]
[TD]
[TD]
[TD]
[/TR]
[TR]
[TD]Protein[/TD]
[TD]
[TD]
[TD]
[/TR]
[TR]
[TD]Supplements[/TD]
[TD]
[TD][/TD]
[TD]
[/TR]
</tbody>[/TABLE]
Question: When is the best time to take my Carbs, Protein, or Supplements after a workout? Does my training method affect the importance of my nutrition timing?
Answer: Yes, and yes when training it is crucial to understand what you are doing to your body to better understand how to recover post-training.
Carbohydrate
Studies show that immediate carbohydrate intake post workout speeds up glycogen storage 2-3 times faster over a period of four hrs. However over a span of 24 hrs both immediate and delayed carbohydrate re-feeds replenished glycogen stores to 100% pre training levels given a sufficient carbohydrate intake. As the chart above shows immediate carbohydrate intake is of most importance when more than one training session is planned within 24 hrs, and one of the training sessions include high intensity cardiovascular training. Given that a high intensity moderate volume lifting session typical of a bodybuilder depletes carbohydrate stores between 36-39% immediate re feeds are not necessary in the absence of high intensity cardiovascular training.
Protein & Supplements
Oddly enough there is little in terms of chronic studies stating positive results of protein timing and protein synthesis/muscle breakdown post workout. In contrast the studies have shown to be very inconsistent in their results. It’s important however to note that these chronic studies focused more on the additional nutrition content than nutrition timing and cannot be considered true “timing studies.” Acute studies have shown however that resistance training to failure can cause an increased anabolic response to protein feedings that can last up to 24 hrs. These studies concluded that the final daily uptake of protein was more important than pre or post training timing. However in the case of fasted training results stated that the body remained in an anabolic super-composition despite the catabolic nature of fasted training showing that immediate protein intake post fasted training to be of greater importance than fed training sessions.
[TABLE="class: grid, width: 1000, align: left"]
<tbody>[TR]
[TD]Carbohydrate[/TD]
[TD]
- Non-fasted, low-moderate intensity resistance training under 1 hr
[TD]
- Post overnight fasted training
- Continuous training lasting 90-120 min.
[TD]
- Training involving more than one glycogen depleting session in a day...ex Weightlifting in the am, Intense cardio in the pm
- Training lasting more than 2 hrs
[/TR]
[TR]
[TD]Protein[/TD]
[TD]
- Cardiovascular training session
[TD]
- Resistance training in fed state
[TD]
- Resistance training in a fasted state.
[/TR]
[TR]
[TD]Supplements[/TD]
[TD]
- Specific timing of creatine, beta-alanine or other supps. used for chronic muscular adaptations rather than acute ergogenic effects
[TD][/TD]
[TD]
- Specific timing of CHO/electrolytes, caffeine, sports beverages, or other supps. used for acute ergogenic effects.
[/TR]
</tbody>[/TABLE]
Question: When is the best time to take my Carbs, Protein, or Supplements after a workout? Does my training method affect the importance of my nutrition timing?
Answer: Yes, and yes when training it is crucial to understand what you are doing to your body to better understand how to recover post-training.
Carbohydrate
Studies show that immediate carbohydrate intake post workout speeds up glycogen storage 2-3 times faster over a period of four hrs. However over a span of 24 hrs both immediate and delayed carbohydrate re-feeds replenished glycogen stores to 100% pre training levels given a sufficient carbohydrate intake. As the chart above shows immediate carbohydrate intake is of most importance when more than one training session is planned within 24 hrs, and one of the training sessions include high intensity cardiovascular training. Given that a high intensity moderate volume lifting session typical of a bodybuilder depletes carbohydrate stores between 36-39% immediate re feeds are not necessary in the absence of high intensity cardiovascular training.
Protein & Supplements
Oddly enough there is little in terms of chronic studies stating positive results of protein timing and protein synthesis/muscle breakdown post workout. In contrast the studies have shown to be very inconsistent in their results. It’s important however to note that these chronic studies focused more on the additional nutrition content than nutrition timing and cannot be considered true “timing studies.” Acute studies have shown however that resistance training to failure can cause an increased anabolic response to protein feedings that can last up to 24 hrs. These studies concluded that the final daily uptake of protein was more important than pre or post training timing. However in the case of fasted training results stated that the body remained in an anabolic super-composition despite the catabolic nature of fasted training showing that immediate protein intake post fasted training to be of greater importance than fed training sessions.
