Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
I remember reading something a while back about a timeframe you should wait PWO to ingest fats?
What is the merit to this? I keep almonds and peanut butter in my desk for snacks. IS there a time period on my workout days that I should not be eating these. I workout from 5:45 to 6:45 and am usually ready for my first decent snack by 9am. I do have a PWO shake immediately following my routine.
__________________
Stats:
38 year old coach to my 8 year old son, 6 ft tall jungle gym to my 10 year old daughter, 184 lb husband to my wife of 15 years and a 11% BF fitness addict best friend to all 3 of them.
__________________
Stats:
38 year old coach to my 8 year old son, 6 ft tall jungle gym to my 10 year old daughter, 184 lb husband to my wife of 15 years and a 11% BF fitness addict best friend to all 3 of them.
1.in an exact manner; precisely; accurately. 2.in every respect; just: He will do exactly what he wants. 3.quite so; that's right.
So fat soon after my workout should not be a concern?
__________________
Stats:
38 year old coach to my 8 year old son, 6 ft tall jungle gym to my 10 year old daughter, 184 lb husband to my wife of 15 years and a 11% BF fitness addict best friend to all 3 of them.
The only reason people avoid fat PWO is so that the carbs they eat can be absorbed faster. It all comes down to whether you have carbs or not and even then I doubt it matters that much if you look at the big picture. I remember a while back someone was even worried about whether to take fish oil PWO and would it slow down nutrient absorbtion.
To further expand gayla's comment, the fat has been thought to slow stomach emptying into the small bowel, therefore, slowing absorbtion, slowing/blunting the insulin spike etc.
To confuse us, there was a study that showed that there was better protein turnover (supposedly a surrogate for muscle building) with whole milk postworkout when compared to skim milk. Who knew?
Postworkout fat isn't gonna make or break your progress, but with a finite amount of fat to work with, there's simply better points in the day to place it other than immediately surrounding the workout. Also, if we're talking about incidental amounts (versus added gobs of fat), then it really doesn't matter.
I was about to cite Mr. Aragon's post on Pre and POst workout nutrition, but he beat me to it.
However, Alan, have you changed any ideas on your pre and post workout drinks post as a result of your findings on the concept of GI?
Yeah, but not a whole lotta change. My current thought on GI is that it takes a faaaaaaaar backseat to total amount of carbs. Even in my earlier days of having a boner for high-GI postW, I still questioned the idea of having the largest carb hit of your day being something completely micronutrient-free, such as dex or malto. So even then, I recommended that dex be an adjunct substrate in the postW mix, not the dominant carb.
Fact of the matter is, GI probably makes no damn difference. If someone's preW nutrition is in check, GI matters even less. The thing to realize is that the preW meal (or mid-workout shake) dictates the entire behavior & 'urgency factor' of the postW meal. All studies showing the benefit of quick carbs postW were done after an overnight fast, minus any preW meal.
Yeah, but not a whole lotta change. My current thought on GI is that it takes a faaaaaaaar backseat to total amount of carbs. Even in my earlier days of having a boner for high-GI postW, I still questioned the idea of having the largest carb hit of your day be something completely micronutrient-free, such as dex or malto. So even then, I recommended that dex be an adjunct substrate in the postW mix, not the dominant carb.
Fact of the matter is, GI probably makes no damn difference. If someone's preW nutrition is in check, GI matters even less. The thing to realize is that the preW meal (or mid-workout shake) dictates the entire behavior & 'urgency factor' of the postW meal. All studies showing the benefit of quick carbs postW were done after an overnight fast, minus any preW meal.
Very interesting...
Would say, looking at the insulin index of food be better then using the GI? I mean, something like milk (If I remember right) has a lower GI but higher II. The insulin surge must mean something?
Would say, looking at the insulin index of food be better then using the GI? I mean, something like milk (If I remember right) has a lower GI but higher II. The insulin surge must mean something?
Insulin output is important during this time, but so are a lot of other factors. It's simple & safe enough to assume that a large influx of C+P is gonna elicit a substantial rise in insulin regardless, and therefore, fudging over nth-degree II of the individual foods in the mix isn't gonna make a significant impact. For example, a guy who has steak & potatoes postW isn't gonna be worse off than a guy who has whey + dex, as long as total gram amounts are sufficient. However, I do happen to be a milk proponent for those who can digest it, & I also happen to be an all-occasions cocoa proponent. Both of those compounds are highly insulinogenic, & both are a great addition to workout shakes. Both have benefits that span beyond insulinogenesis.
The only reason people avoid fat PWO is so that the carbs they eat can be absorbed faster. It all comes down to whether you have carbs or not and even then I doubt it matters that much if you look at the big picture. I remember a while back someone was even worried about whether to take fish oil PWO and would it slow down nutrient absorbtion.
I was in balance last night, eventually. I was having trouble getting my PB to dark chocolate ratios right. I didn't give up until things were perfect.
PWO Fat
Linear Mode
