Peri-workout nutrition timing

[El tío Saín]

Well, peri-workout meals composition has always been a hot topic. There´s a lot of information about it out there. Let´s set that aside for a moment and let´s talk about its timing, which is a topic that seems to be attracting attention lately.

First, we have some evidence of the pre-workout meal being more important than the post workout one.

Taken from Dave Barr: (...) pre-workout meals can be 200% more effective for stimulating muscle growth compared to post-workout (...) liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al., 2001). This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al., 2001)

Second, we have some evidence showing that it´s better to wait a little bit to take our PW shake.

Comparing research that used drinks consumed immediately after a workout (Tipton et al., 2001) versus those ingested an hour after training (Rasmussen et al., 2000), the results are surprising: it seems that post workout meal ingestion actually results in 30% lower protein synthesis rates than when we wait!

But we should not wait too much (shakes seems too weak, anyway, and the study was made on elderly individuals):

Levenhagen et al. (2001) administered an oral protein supplement (10 g protein, 8 g carbohydrate, 3 g fat) either immediately (EARLY) or three hours after moderate intensity exercise (LATE). Results indicated that Net balance was significantly more positive during EARLY, compared with LATE

So we have some questions here:

- How long should we wait to train after the pre-workout shake. Will be about 15 minutes enough? I do it this way and feel good anyway. Chad Waterbury recommends something similar (anywere from 5 to 20 minutes before workout)
- Will we need any during-workout drink containing at least CH to prevent hypoglycemia, since we are having some fast digesting CH pre-workout? Some people say it´s not a good idea to drink anything different than water and water-soluble vitamins (which are re-absorbed in the stomach) while working out.
- Assuming we took that pre-workout drink, how long should we wait for the PW shake? That study says it´s better 1 hour than nothing, but that´s the only reference we have.
- 1 hour later, if the shake was one of quick absorption, we could do a solid meal (CH + protein), right?

I´d appreciate any opinions on this.

[slimsaw00]

I don't do a pre-workout shake. . . but I do a during and post workout drink. I read this when it first came out and I thought that it made some sense, but now I've realized that in the end its probably all minutia. Just get your carbs/protein in and around your w/o times and you'll be fine.

-Matt

[Lost Dog]

To some degree there's minutiae involved, but workout drinks are about perfecting the effect of your workout. That's why I take them. If I forget it at home, I don't sweat it, I just make sure to keep eating healthy and quickly after a workout. The stress of worrying about a missed workout drink probably does more damage than the missed drink... Cortisol and all...

But, to your question. I asked Dave Barr about the whole topic of PWO and how long to wait after he wrote that article. When he pointed out the study that showed that waiting was better, I got a little confused. These studies take standalone elements and test them in a vacuum.

"Dave, wouldn't it be better to take your PWO drink immediately, and then another drink in an hour? Or, solid food soon after the workout, so you're digesting it in an hour?"

Dave said, "Exactly."

As Alan Aragon has pointed out recently, these studies start with your body in a state that it's not likely to be in when you start your workout (fasted). They take a fasted guy and test only preworkout nutrition. Some other guy takes a fasted guy and tests PWO nutrition. Another takes a fasted guy and tests the PWO drink immediately vs an hour after the workout. You can't take these three tests and come up with a conclusive workout drink schedule/plan.

But, since there don't appear to be may studies covering all this, you just test with yourself and (if you are a trainer) with your clients/athletes. Personally, I have no clients or athletes, so I have to use myself alone.

I believe that they absolutely don't hurt. I do better when I use them. It might be psychological, of course. So I take them and don't sweat the details.

The book, Nutrient Timing, is a good read on the subject. Just don't get all worked up on the details, like that first reviewer did.

[Frank.S]

I think any way you do it youll be fine.

If I have the time to sit around and relax after my workout then I usually drink/eat my pwo drink/meal.

If I know im going to be crunched for time, ill drink a shake during my workout (no chicken and rice in the squat rack!).

Ive never noticed a difference between the two methods. I perfer the first one just do to the fact I get to relax.

I always do eat before a workout too, not something fatty if possible. My favorite is some salsa and crackers or a bit of lean meat and some carbs (rice etc). I just do this so I wont get hungry while working out. While 'bulking' I would eat a snickers bar or something.. I dont recomend this knowing what I know now.