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.
Hi guys. I totally understand if I get flamed for asking this question as it has been asked way too many times, but I gotta know If I am doing it right. My goal is maximum fat loss, so I dont consume simple/starchy carbs outside the workout window.
Pre workout
20g protein powder
2 tablespoons honey
Post workout
20g protein powder
5g glutamine
2 tablespoons honey
1 digestive chocolate biscuit
Lately the trend seem to be taking glutamine with pure coco powder during the workout and not post. Any idea on that? I read it on t-nation.
__________________
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Honey mainly consists of a mixture of sugars, together with various trace elements. The sugars are glucose, fructose and sucrose. All brands of honey contain fructose at higher levels than glucose. Over the past 10 years, information has been accumulating to suggest that many people have problems digesting fructose adequately. Fructose that isn't absorbed from the small intestine into the bloodstream passes on into the large intestine, where it is consumed by the resident bacteria. The end result? Wind and diarrhoea
Greek researchers recently undertook the first randomised investigation of incomplete carbohydrate absorption after eating honey. Twenty students and staff from Athens University were given differing amounts of honey after an overnight fast. Breath hydrogen measurements were used as a way of diagnosing whether the carbohydrate had been completely absorbed or not; subjects were also asked to report any intestinal discomfort or diarrhoea after eating the honey
When given a 100g dose (equivalent to 3 tablespoons), 65 per cent of people showed signs of incompletely absorbed carbohydrate, and 30% reported loose stools. For a 50g dose, 40% didn't fully absorb the sugars, and 15% reported loose stools. The authors cheerily conclude that honey and water, a traditional Greek remedy for constipation, should be tested on patients.
For athletes with the opposite problem, however - eg, runners' diarrhoea - it could be worth cutting out honey and seeing if there is any improvement in symptoms. If you are fructose-sensitive, cutting out sources of excess fructose should show an immediate benefit. Apples, pears, and their juices also have a high level of excess fructose
('Honey may have a laxative effect on normal subjects because of incomplete fructose absorption', Ladas et al, American Journal of Clinical Nutrition vol 62, pp1212-5)
Overall, it may not make a huge difference, but I think honey is an unusual choice for your carb source.
Pre workout
20g protein powder
2 tablespoons honey
Post workout
20g protein powder
5g glutamine
2 tablespoons honey
1 digestive chocolate biscuit
I think I need more sleep. when I first read this it didn't occur to me that you would be adding water and the honey would not be the only liquid. i was picturing something very messy.
__________________ "do what you can where you are with what you have"-Teddy Roosevelt
I've been using honey in my PWO for a while without any digestive issues. Of course I may just be in that percentage that doesn't have any issues with honey, and frankly I don't really care if I completely absorb the carbohydrates. I doubt we completely absorb any nutrient.
Personally, I'm always looking for a whole food solution rather than some processed version. A whole food will almost alway provide additional benefits over its processed breathern.
Nutritionally speaking,honey contains about 75-80% sugar and the rest is a mixture of water and minerals like phosphorous,calcium,magnesium, some acids and enzymes.
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The enzymes present in honey aid in digestion of food especially raw sugars and starch.The difference between the commonly used sugar and honey is that,the sugars contained in honey are in a very simple predigested form and thus are directly absorbed by our body.Whereas the normal sugar has to be broken down in our body into simpler forms to be digested and absorbed.
Other limited studies performed in Dr. Kreider’s lab have shown that honey may comprise half of the secret to post-workout recuperation. Many post-workout products on the market combine a large amount of carbohydrates with protein. The most common carbohydrate source used is maltodextrin, a mildly sweet carbohydrate usually derived from corn. Upon comparison of a honey-protein vs. a maltodextrin-protein shake taken after a vigorous weightlifting workout, the honey-protein combination fared as well in promoting markers of muscle recuperation. The honey group’s blood sugar was sustained for at least two hours post-workout. “Our data suggest that honey functions well in all of the aspects associated with post-workout recuperation and energy repletion. In addition, honey appears to stand out as perhaps a better source of carbohydrate to ingest with post-workout protein supplements. These findings support our previous study presented at the annual Experimental Biology meeting in April 2000,” added Dr. Kreider.
“In addition to promoting muscle recuperation and glycogen [carbohydrates stored in muscle] restoration, honey-protein combinations also seem well suited to sustain favorable blood sugar concentrations after training.”
Anybody try supplementing BCAA for PWO instead of Surge type products? I'm trying to lose a significant amount of fat and have received conflicting suggestions on what to drink PWO. Some people say that you need a drink such as Surge and others have suggested BCAA's only. I normally eat a Carb/Prot meal within an hour of working out in addition to whatever PWO strategy I settle on. Any advice/suggestions/clarificati on would be appreciated.
i haven't had PWO drinks in about 2 months, and my workouts haven't been suffering
You got me thinking. And, the more I think about this, the more I feel like changing my position.
I do use the drinks quite a bit. But, it's more like liquid food. I tend to eat three hours before they gym. So my workout drinks are a necessity, simply because I'm empty by then. Then, my workouts always go an hour. 1.5 isn't unusual. By the time I've showered, I need to be in my car and eating or already have downed a pwo drink.
There are times when I eat an hour before I workout. When I do that, I typically have no drink at all or just the pwo drink.
I just keep tupperware of pre-mixed powders in my gym bag, so I can decide on the fly.
I still think I recover faster and better, but only because I have them ready IN CASE I can't get to food fast enough.
You got me thinking. And, the more I think about this, the more I feel like changing my position.
I do use the drinks quite a bit. But, it's more like liquid food. I tend to eat three hours before they gym. So my workout drinks are a necessity, simply because I'm empty by then. Then, my workouts always go an hour. 1.5 isn't unusual. By the time I've showered, I need to be in my car and eating or already have downed a pwo drink.
There are times when I eat an hour before I workout. When I do that, I typically have no drink at all or just the pwo drink.
I just keep tupperware of pre-mixed powders in my gym bag, so I can decide on the fly.
I still think I recover faster and better, but only because I have them ready IN CASE I can't get to food fast enough.
what i've been doing, is eating a little over an hour before workouts. Then, right before i work out, i drink a bit of 100% fruit juice to get an insulin spike a bit into my workout.
I used to use shakes a ton. And, i think they can be convienent for people on the go. But, i think whole food is a lot better. Keeps you feeling fuller longer.
Call me paranoid, but the longer that i'm lifting, the more i think that supplement companies are filling ppl's heads with the idea they need excessive protein, and, PWO shakes, where real food would be just fine.
That's not paranoid, it's common sense to doubt it, considering the source. They can be right, however. It's just important to keep all aspects in mind.
That's not paranoid, it's common sense to doubt it, considering the source. They can be right, however. It's just important to keep all aspects in mind.
well, i think it's definatley possible to get stronger w/ <1g of protein/bw. I was doing it for awhile recently. Actually i was up to around 233 or so, and now my bw is around 225, and i got stronger the whole time. I wasn't really trying to lose weight, just eat healthier, and in turn, lost the weight b/c of caloric deficit.
I think it's probably possible to get bigger w/o 1g of p/bw too, but you need a caloric surplus. So, you're stuck w/ either picking high carbs (eh), or high fats (eh). Meat's tastier
well, i think it's definatley possible to get stronger w/ <1g of protein/bw. I was doing it for awhile recently. Actually i was up to around 233 or so, and now my bw is around 225, and i got stronger the whole time. I wasn't really trying to lose weight, just eat healthier, and in turn, lost the weight b/c of caloric deficit.
I think it's probably possible to get bigger w/o 1g of p/bw too, but you need a caloric surplus. So, you're stuck w/ either picking high carbs (eh), or high fats (eh). Meat's tastier
Easily possible to get bigger with lower protien, but probally not ideal ive found. I gain muscle mass fairly easily it seems, ive had protien at 150g/day weighing in at well over 200lbs and still gained muscle.. But not as much as when I had it at 300-400g/day.
Im with you though, the more I lift weights the more I think alot of the nutrition info coresponding with lifting is bs. Now im making gains just fine by using pasta with tuna, or oats and whey, or yogurt, or milk PWO. Who would have thought.. real foods giving real gains..
Only problem is, its more expensive in some cases.
Great post Leigh! I particularly like the following quote:
Quote:
These routines are meant to really whoop you and drain you. Crawling could occur, sickness has been brought about, and religion has been born during these routines.
The main reason that i do use shakes in mostly for the conveniance factor, but i am looking to limit my supplement intake a little bit, since i just read here the other day, the price of whey is going up
Beating a dead horse:Pre & Post workout drink.
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