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It seems like the issue of Pre-During-Post Workout Nutrition is yet to be (if ever) difinitively decided and has changed since I started trying a P-D-PWO recovery drink, however I am trying to figure what has worked for people, and if what I'm doing could be tweaked for better response.
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THe problem is that very few studies have even really looked at real world or long-term mass changes, it's all acute protein synthesis stuff.
There was one study looking at 24 hour protein balance and found that the change induced by trainnig + post workout nutrition basically ended up matching the net 24 hour (positive) protein balance but it didn't examine training without the supplement to see if it mattered
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Am J Physiol Endocrinol Metab. 2003 Jan;284(1):E76-89. Epub 2002 Sep 11. Related Articles, Links
Acute response of net muscle protein balance reflects 24-h balance after exercise and amino acid ingestion.
Tipton KD, Borsheim E, Wolf SE, Sanford AP, Wolfe RR.
Metabolism Unit, Shriners Hospitals for Children, Galveston, Texas 77550, USA.
ktipton@utmb.edu
The purpose of this study was to determine if the acute anabolic muscle response to resistance exercise and essential amino acids (EAA) reflects the response over 24 h. Seven subjects participated in the following two 24-h studies: 1) resting (REST) and 2) rest plus resistance exercise and consumption of EAA (ES). Net balance (NB) across the leg was determined for four amino acids. [(13)C(6)]phenylalanine was infused to determine mixed muscle fractional synthetic rate (FSR). Twenty-four-hour FSR was significantly greater for ES than for REST (P = 0.003). Exchange of phenylalanine across the leg was -194 +/- 74 (SE) mg for ES and -371 +/- 88 mg for REST (P = 0.07) over 24 h and 229 +/- 42 mg (ES) and 28 +/- 15 mg (REST; P less 0.01) over 3 h corresponding to exercise and EAA consumption for ES. The difference in phenylalanine exchange between REST and ES was not different for measurements over 24 and 3 h. Increases in NB during ES were primarily the result of increases in protein synthesis. Results for other amino acids were similar. The acute anabolic response of muscle to EAA intake and exercise is additive to the response at rest and thus reflects the 24-h response.
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I feel like there has been a move toward using liquid-based "recovery" drinks pre and/or during workout (I want to say Alwyn addressed this in his T-Nation lockerroom thread, but I've seen it other places as well). I have been using a .4 g/kg pro .8g/kg carb drink mixed with 32 oz. water (approx 30p/60c) which I drink half during my workout and half after. I do feel like I have more energy during the second half of the workout and as such am wondering if I should try a different protocol.
Any anecdotal/scientific evidence would be great! [img]/images/graemlins/grin.gif[/img]
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On a day to day basis, whether you get the perfect mix of dextrose/malto/fructose/whatev erose around your 1 hour weight workouts is not going to be a big deal. THe reason is because you dont deplete enough glycogen (that is unless your lifting for 2-3 hours nonstop ala Arnold, doing depletion work, etc, thats another story).
If you're talking about an endurance athlete on bike for 4-5 hours, it's a huge deal that you replenish glycogen for the next day of training. Even there, with 24 hours, total amounts are more important than timing or type. If youre doing depletion workouts things matter as well but even there, total amounts is more important than type or timing. If you have an athlete who has to perform twice within a 6 hour span, it's a huge issue and type and timing do matter quite a bit.
Bottom line, if you like what youre doing then keep at it, but theres no big difference other than preference if you eat before, during, or after your workout. I tend to do all three but I like food [img]/images/graemlins/smile.gif[/img]
P-D-PWO nutrition
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