hardasnails1973
12-12-2007, 11:04 AM
The most important question is what to eat post work? Well, there are many options and alot of variable that goes into figuring this out. There are also many theories as well as to what is the best method. I will give you a few examples and you see which one works for you best.
First thing that has to be determined is how does your body repsond to sugar. If your body repsond to sugar by making you sleepy then the insulin spike is not the best thing for your because over time this can cause a person to be predisposed to diabetes and that is not good. If a person has characteristics of insulin resistance then the best option for them would be to imploy slower relasing carbohydrates then high glycemic onces.
I have always been an advocate of the slower releasing carbs for several reasons.
prevention of diabetes.
less chances of them being stored as fat due to elevated inuslin levels.
prevents the drop of blood sugar
keeps on mentall focused and prevents them from falling asleep at the wheel driving home. I blacked out 2 times and almost ran into a tree.
So how do we set up and enviorment for optimal growth?
First we need to prime the enviorment for growth to occur. This is done by taking a good preworkout mixture of 5-10 grams BCAAS and glutemine mix with 3500 mgs of A-AKG or you can purchase a prework out mixture from Gaspari nutrition to take the guess work out of everything.
Let me run through a sequence that has been very effective in gaining lean body mass along with minimixing fat gain
Pre-workout:
Depending on where you are in your goals will determine what you will have before workout. I work best off of lower carbs, higher fats and proteins about 1-2 hours before my training section. Reason being is that there are less fluctuations in blood sugar which could result in hypoglycemia before traning. People that eat alot of carbs and lower protien before workout if they have inuslin resistance issues will be creating an enviorment to where those carbs may be likely stored as fat instead of used for energy
Example pre-workout meal:
50% whey isolate and 50% egg mixture
50grams of actually protein
1/2 cup of oatmeal or half a cliff bar with 1 TBSP of TOTAL EFAS
Wait an hour -1 .5 hours then, 30 minutes before workout:
1/2 of gaspari preworkout drink or VPX No shot gun (use for only 8 weeks then cycle to Glutemine select or Xtend for 4 weeks)
Sip on other half of preworkout drink during your workout.
After workout:
10 grams glutemine 10 grams BCAAs
Your post workout drink should designed based on your goals.
If you are traning to gain weight then you want a 2:1 carb protein ratio.
If you are at maintence then 1:1.
If you are in a dieting phase 1:1 or 1:2 depending on your metabolism at that given time.
There is a new carb out called waxy maize which is a complex carb that has a rapid rate of absorption with out the discomforts of dextrose with a low insulin spike to prevent the hypoglycmix response that dextrose has. Waxy maize can be used either for dieting or bulking which makes it a versitile preworkout supplement added to your favorite whey isolate or hydroxylate.
First thing that has to be determined is how does your body repsond to sugar. If your body repsond to sugar by making you sleepy then the insulin spike is not the best thing for your because over time this can cause a person to be predisposed to diabetes and that is not good. If a person has characteristics of insulin resistance then the best option for them would be to imploy slower relasing carbohydrates then high glycemic onces.
I have always been an advocate of the slower releasing carbs for several reasons.
prevention of diabetes.
less chances of them being stored as fat due to elevated inuslin levels.
prevents the drop of blood sugar
keeps on mentall focused and prevents them from falling asleep at the wheel driving home. I blacked out 2 times and almost ran into a tree.
So how do we set up and enviorment for optimal growth?
First we need to prime the enviorment for growth to occur. This is done by taking a good preworkout mixture of 5-10 grams BCAAS and glutemine mix with 3500 mgs of A-AKG or you can purchase a prework out mixture from Gaspari nutrition to take the guess work out of everything.
Let me run through a sequence that has been very effective in gaining lean body mass along with minimixing fat gain
Pre-workout:
Depending on where you are in your goals will determine what you will have before workout. I work best off of lower carbs, higher fats and proteins about 1-2 hours before my training section. Reason being is that there are less fluctuations in blood sugar which could result in hypoglycemia before traning. People that eat alot of carbs and lower protien before workout if they have inuslin resistance issues will be creating an enviorment to where those carbs may be likely stored as fat instead of used for energy
Example pre-workout meal:
50% whey isolate and 50% egg mixture
50grams of actually protein
1/2 cup of oatmeal or half a cliff bar with 1 TBSP of TOTAL EFAS
Wait an hour -1 .5 hours then, 30 minutes before workout:
1/2 of gaspari preworkout drink or VPX No shot gun (use for only 8 weeks then cycle to Glutemine select or Xtend for 4 weeks)
Sip on other half of preworkout drink during your workout.
After workout:
10 grams glutemine 10 grams BCAAs
Your post workout drink should designed based on your goals.
If you are traning to gain weight then you want a 2:1 carb protein ratio.
If you are at maintence then 1:1.
If you are in a dieting phase 1:1 or 1:2 depending on your metabolism at that given time.
There is a new carb out called waxy maize which is a complex carb that has a rapid rate of absorption with out the discomforts of dextrose with a low insulin spike to prevent the hypoglycmix response that dextrose has. Waxy maize can be used either for dieting or bulking which makes it a versitile preworkout supplement added to your favorite whey isolate or hydroxylate.