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Author: Michelle
Date: 07-23-02 14:57
It's best to have a SNACK (200 to 300 calories worth of food) 30 minutes to an hour before AND after working out, especially when doing heavy lifting. A 1:4 protein:carb ratio is what's recommended as the composition of the post training snack, with the purpose of reducing post-exercise pain and fatigue. I really am not sure about the pre-exercise snack composition, but I would think that it would involve mainly protein (what do you think, GymM and Extreme?) like a protein shake.
Definitely do not attempt vigorous exercise after a heavy meal. The body is concentrating its blood circulation on your digestive tract at this time, and may not be able to supply the rest of the body with sufficient blood flow for a maximal work-out. Worse, older individuals with previous cardiovascular problems have a tendency to get a coronary or a stroke when doing this.
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Author: GymMachine
Date: 07-23-02 21:34
yeah you gotta eat before lifting but Michelle is right and hour or whichever is fine..post workout meal should be immediate and in liqued form...water+protein(from a shake)+high gi carbo like glutamine or sugar or even better have both (about a teaspoon of sugar)...this allows for quick absorbtion....after weight training muscles cry out for nutrients...so here is where you should ingest most food really...liqued meal like that above will suffice for the first half hour then eat something again after that, usually on a medium GI level to a high GI level...then an hour later eat something low in GI to return glucose levels....example
WEIGHT TRAINING>>>water+Sugar+whey protein (and glutamine if thats what you have)>>>>30 minutes a potatoe>>>45-hour later a low GI meal like chicken and veggies
muscles are very sensitive up to 3 hours after training and try and cram the nutrients they can use in this time...known as the 3 hour window of oppurtunity
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Author: ExTrEmE MuScLe MaChInE
Date: 07-23-02 23:04
i fully agree with everyone on this matter what i do before lifting is eat somethin that is actually high in carbs like a 2 cups of pasta and take a couple of supplements (amino fuel, carboloss, and a few other things that do minor things to your muscles) then wait about 30 to 60 min and then go lift heavy come back drink whey protien and creatine drink both of these in a shake i use crushed ice milk 2teaspoons of sugar a banana and strawberries then the creatine and whey like gym machine says it helps your GI level so u get the full effect of your workouts thats my advice and comments
GOLIATH
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