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Rate my pre/post work out nutrition please

  • 03-10-2007 3:08pm
    #1
    Running Bing
    Registered Users, Registered Users 2 Posts: 3,841 ✭✭✭


    Okay just wondering if I am the right track on what I should be eating before and after workouts. I have tried searching the net but the stuff seems a bit unfocused and confused me more than helped so I thought maybe I should get some personal advice.

    Background is I work out three times a week. Four excercies, three sets-8 reps (Per excercise) each workout. Excercises are exclusively compund lifts...things like Bench Press, Rows, Squats, DL's, Military Press etc.

    Goal is to build mass and strength. At the moment I am 5'10 75kg and I am not sure on bodyfate but it is not less than 11% or higher than around 18% I would imagine.


    About an hour or two before the workout I have two slices of toast with peanut butter and a piece of fruit(apple/Bannana) with plenty of water.

    As soon as possible after the workout I have a shake consisting of skim milk, a scoop of whey, a handful of oats, a chopped up Bannana, a natural yogurt and some honey.


    Is this alright? Thanks.


Comments

  • #2
    Vegeta
    Registered Users, Registered Users 2 Posts: 11,393 ✭✭✭✭Vegeta


    It doesn't look too bad to me. The portions seem a little small but that's for me so they could be doing you just fine


  • #3
    Running Bing
    Registered Users, Registered Users 2 Posts: 3,841 ✭✭✭Running Bing


    Vegeta wrote:
    It doesn't look too bad to me. The portions seem a little small but that's for me so they could be doing you just fine


    Yep the small portions are something I am conscious off. I just dont have that big of an appetite during day:o


  • #4
    rubadub
    Registered Users, Registered Users 2 Posts: 32,387 ✭✭✭✭rubadub


    You should try calculating your calorie intake properly, a "hand" could be a small womans or a farmers shovel hand. Toast & peanut butter could easily vary 100% in calories, thin sliced mccambridges, and a lick or peanut butter, or a dirty big doorstep slice smoothered in it.

    The stickies have a bit on calculating your estimated calorie needs, and what to increase them by for gaining mass.

    http://www.boards.ie/vbulletin/showpost.php?p=50956807&postcount=4


  • #5
    crotalus667
    Registered Users, Registered Users 2 Posts: 1,900 ✭✭✭crotalus667


    drop the peanut butter it’s loaded with fat (good fats) it recommended that you avoid fat pre and pos workout (no more than 10g’s max) because research has shown that it can have negative effects on your growth hormone levels around times of exercise ,


  • #6
    Running Bing
    Registered Users, Registered Users 2 Posts: 3,841 ✭✭✭Running Bing


    crotalus667 wrote:
    drop the peanut butter it’s loaded with fat (good fats) it recommended that you avoid fat pre and pos workout (no more than 10g’s max) because research has shown that it can have negative effects on your growth hormone levels around times of exercise ,



    Wow, OK so Ill drop that.


    What to others eat pre workout? I find it hard to scheduale a workout soon after my main midday meal(lunch) so I end up taking a snack before it.

    The toast with PB was perfect because it was easy to eat and quick to whip up. Anyone else have any other good suggestions?


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  • #7
    crotalus667
    Registered Users, Registered Users 2 Posts: 1,900 ✭✭✭crotalus667


    Babybing wrote:
    The toast with PB was perfect because it was easy to eat and quick to whip up. Anyone else have any other good suggestions?

    low fat cottage cheese mix in some raw oats for carbs and add a scoop of protein powder, it dosent get much faster than that


  • #8
    Arsenal1986
    Registered Users, Registered Users 2 Posts: 654 ✭✭✭Arsenal1986


    You want to be getting more simple carbs in post workout like malodextrin etc ideal ratio of carbs to protein post workout is 2:1 so if ur getting 30 gs of whey then aim for 60 simple carbs. The carbs cause a insulin spike that helps the protein get taken up as well as replacing glycogen in the muscles. Also eat some protein with that pre workout meal a scoop of whey would be ideal, the BCAAs in it mean that none of ur muscle will be used for fuel during the workout. a good product post workout is RAM from Nutrition X you'll find it in most supplements shops and at www.pronutrition.ie. There is a ton of research backing up the carbs an protein post workout.


  • #9
    Arsenal1986
    Registered Users, Registered Users 2 Posts: 654 ✭✭✭Arsenal1986


    Also what ur currently taking post workout would be good to have an hour or so after your first post workout shake(which would be more simple carbs + whey) if your really interested in bulking up. waterbury in Muscle Revolution is a big advocate of two PWO shakes an hour apart second one with slower releasing carbs. here are some links if ur interested in looking at it more in depth:
    http://www.t-nation.com/readArticle.do?id=461132


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