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 know it's a little old, I think from 2005, but I've always heard so many different things about the window for post-workout nutrition, and here's another one. I've heard that to have your meal immediately after, 30min after, within 60-90min after, and now this says almost anytime within 24 hours after (which basically means it doesn't much matter).
how much attention to place on replenishing glycogen stores depends how often you train. For a 3 day a week FBW, I'd say it's not that big of a deal. Though, if you don't normally eat a lot of carbs, then getting some carbs PWO in a shake is quite easy and convenient. Maximizing protein synthesis and minimizing breakdown isn't a bad idea. Though, how big of a concern it is depends how long and hard you have trained, aswell as how you ate before your workout. If your workouts are long and hard, then drinking some P+C after, or maybe even during, isn't a bad idea at all.
Also, make sure you fit your PWO shake into your daily plan, if you have one, that is.
I think the severity of your calorie deficit will dictate just how important it is. Lepill Hill (Leigh!) says that it's not very crucial at all if you're in a surplus. But, if you're being really strict it can have a big impact.
Well right now I'm cutting, so I guess it is fairly important for me. I do supersets and my workouts usually last 30-40minutes. How long is too long to wait after those workouts?
I realize there must be a lot of factors like you said (training time, intensity, etc.) that would go into this, but is there a general rule of thumb? Sometimes I don't eat anything for 2 hours or so after.
One last question: Should the entire meal come at once as a PWO meal? i.e. if I'm not going to eat for another hour or so after my workout, I could just have a protein shake right after and then eat later.
Would it be dumb to have just a protein shake right after a workout and then have a full meal 60-90min later? (as opposed to P+C shake)
As long as it fits within your caloric requirements for the day I can't see why it would be bad. I don't think its necessary. And, you'd probably be better off having something before working out and then the meal 60-90 minutes after working out. But, I doubt that you'll do any harm to your diet plan....assuming that you stick with the caloric intake that you need.
Is there validity to this article?
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