Quote:
[originally posted by Adam Campbell]
8. Drink (roughly): 15 grams of protein, 45 grams of carbohydrate (high-glycemic like maltodextrin or dextrose) in 12 ounces of water--half 5 to 15 minutes before your workout, and the rest evenly divided every 15-20 minutes of your workout. (This is basically a "Nutrient Timing" principle.)
9. After your workout, drink 20 grams of protein and 20 to 40 grams of carbohydrate. (These numbers are debatable, but I think they'll do the job quite nicely.)
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For your PWO question. I'll include pre-workout and during workout nutrition, as well.
EnTransit,
Any PWO nutrition is better than nothing. A lot of folks like the fruit, milk, yogurt, etc. route. Other's eat whole foods of carbs and protein. Bottom line, is that it's important to have enough C and P in you gut before, during, and post-workout.
Many people (like me) believe that liquids are better than solids, because your body needs rapid digestion of nutrients in and around the workout.
Once past the solid vs. liquid hurdle, then your into further fine-tuning. Dry powders, mixed with water, are far more convenient for me. I can keep them in the car and shake "on demand." No fridge required. It's also cheaper than the milk, yogurt, and fruit route. Personally, I think, even with cost and convenience aside, that it's best for your workout, recovery, and muscle building to use Protein Powders, and high glycemic carbs.
But, all that aside, here's some explanation surrounding your question.
In #8, it's recommended to mix up a drink of 15g P, and 45g C (preferably high glycemic carbs). You're looking for energy to get you through the workout, but most importantly to prevent catabolism during the workout. You can mix up your own drink from protein powder and gatorade, or get more fancy and purchase maltodextrin and dextrose. Measure it out and shake it with water. Drink 1/2 of it before the workout and sip the rest throughout the workout. Personally, 12 oz of water's not enough for me. I drink 1/2, then top my bottle off with more cold water to sip at the gym. It's watery and diluted, but it's still fine by me.
#9. PWO. 20g P and 20-40g C. Same type of drink as above. This one is designed to replenish glycogen stores, but more importantly, get your muscles to start their uptake of P for muscle building and recovery. Important!
I go with the 40g C, myself. I've read Nutrient Timing and many other articles about PWO nutrition and feel that those extra carbs are worth the calories. Good bang for the calorie "buck." Your muscles will thank you, as they will recover that much faster, letting your next workout be that much better (and that, right there, can burn up those extra 20g C (a mere 80 calories, anyway).
Two hours or so, PWO, back to regular eating.
Welcome aboard!