post strength vs post cardio training food/drink

[mountn21]

Right now I'm looking for a good post-cardio drink or food. Currently I'm taking Countdown as my post strength training drink, but not sure what I should be taking on the other days after my 30 minutes of cardio. I really want to make sure I'm doing what I can to prevent losing any muscle mass. Maybe my Countdown drink is all I need, or maybe just Gatorade?

Also, how important is a pre-workout drink/meal, what macronutrient ratio is ideal, and how long before the workout?

Any advice would be great!

[Q.]

I just finished reading a book titled Nutrient Timing.

John Berardi didn't write it but I think he contributed to it. He does have articles on his website that basically cover the same points:

http://www.johnberardi.com/articles/...r_timing_1.htm

http://www.johnberardi.com/articles/...r_timing_2.htm

In general, I would say that if you have muscle breakdown from any activity, you have an opportunity for muscle rebuilding.

[NoMoYoYo]

Berardi's recommendation based on type of athlete (which I personally apply to the type of workout I'm performing).

http://www.strong-research.com/websi...nts/pecps1.php

[Johnka]

How does Countdown taste? I couln't find the ingredients/nutrition for it; do you have it?

I tend to put more carbs in my PWO when I do intensive cardio, versus strength training. Most of the studies I've seen dealing with increased cortisol:testosterone ratio during workouts deals with things like running or cycling.

So while I'm trying to minimize muscle loss while maximizing fat loss, I drink a PWO with 2:1 carbs to protein after long sessions of cardio/sprint training, and a 1:1 ratio after strength training. During mass phases, I'll up the carbs all around.

[Q.]

Originally posted by Johnka:
So while I'm trying to minimize muscle loss while maximizing fat loss, I drink a PWO with 2:1 carbs to protein after long sessions of cardio/sprint training, and a 1:1 ratio after strength training. During mass phases, I'll up the carbs all around.

Are you using protein as your baseline for how many gm of carb to meet your ratios or are you using total combined kcal as your guide?

[Johnka]

Originally posted by Quercus:

quote:

---

Originally posted by Johnka:
So while I'm trying to minimize muscle loss while maximizing fat loss, I drink a PWO with 2:1 carbs to protein after long sessions of cardio/sprint training, and a 1:1 ratio after strength training. During mass phases, I'll up the carbs all around.

Are you using protein as your baseline for how many gm of carb to meet your ratios or are you using total combined kcal as your guide? [/quote]I hold the protein constant (~20 g), and tailor the carbs to the intensity of the workout.

[mountn21]

Countdown (chocolate) tastes great. I haven't tasted anything better actually, and it mixes really well too.
I'm out of town right now, and dont have the container around, but I'll try to post the nutritional info in a day or two. I do know that one serving only contains about 14g of protein, which is about half of what Berardi suggests for that nutrient. So maybe a scoop of a plain whey powder might need to be added?

Quercus - thanks for the links to those Berardi articles. Very interesting stuff. I think I might buy the Nutrient Timing book the next time I'm at GNC. I think Ivy, Portman, and Berardi are definitely on to something. To me a lot of it just makes sense.