AM or PM Workouts Better?

[OpusCrosby]

Tried on the other forum, but just one response.

I've been working out for months early in the morning (4:30-5:30 AM). I do about 15 mins. on the elliptical (sp?) to wake up and warm up and then 45 mins. weigh training.

I've read that the 30-45 mins. after a workout is when a good protien shake should be taken since the muscles are more apt to absorbe the needed protien. However, that early in the morning, after a workout, the only thing my body is telling me it wants is water--nothing else. After I shower and get ready for work (about 1 hr. after the workout) then my body is starting to think about food and the shake, but just bearly. If I eat or drink the shake before an hour after the workout, it seems to just sit high in my stomach and doesn't really go anywhere; it doesn't seem to digest well until 1.5-2 hrs. later.

However, this last week my schedule changed temporarly and I have been going to the gym basically an hour or so before going to bed. I have no problem getting my protien shake down right after, and it settles real well.

So, I started thinking, is there a better time to work out? AM workouts or PM workouts? Or is it one of those things that it depends on the individual?

I'm thinking that a PM workout may be more beneficial since right after the workout the muscles are allowed to rest and repair soundly for 7-8 hours during sleep. Is there any evidence of this? Or am I all wrong? Or does it even matter? Is there a difference between AM or PM if you natural or juiced?

 

[Makavelli]

#1) Whether you want to/like it or not, you must drink a simple sugar and whey protein shake immediately after training. The studies overwhelmingly show that this greatly speeds recover better than waiting to eat. You only have about 45 minutes to get it down. After that your insulin sensitivity declines rapidly.
#2) When you train is completely individual. I get my best training done in the morning. I'm a morning person. Others couldn't imagine waking up and doing squats, so they train in the afternoon or night.

 

[ILOVEMYWIFE]

I like morning workouts as they keep your metabolism revved all day. Also, when you come home from school or work, the rest of the night is yours. Again, results all come down to diet, eat right = get results.

 

[OMEGA]

lifting for the PM

cardio for the AM on empty stomach is a good rule of thumb

 

[Bruce]

you have more testosterone in the moring, thats why morning sex is the shit, so you can workout in the morning and have a good workout or do cardio then, and lift at night, i think it is good to utilize the natural test but thats me, if you like night go night, it will only work better for u if u like it.

 

[shamrock11]

I lift in the morning. It keeps me from making excuses about why I can't lift. Also, you NEED that shake. You should take a 3:1 carb to protein shake. I usually eat food directly after my workout, 10oz chicken brest and a cup of rice with a half teaspoon of sugar.

 

[IvanOffelitch]

I've tried both (training for over 20 years), and I personally find I get a much better workout in the evenings than I do during the day, assuming I've been able to eat properly during the day and I'm not already exhausted by normal daily activities (i.e. work, etc.).

I do cardio 3X a week right after I get up, but I prefer to have some cofee in me first as it seems to help my endurance and energy levels.

As a plus, I tend to sleep better, and have an easier time just getting to sleep if I've had a grueling workout a few hours before bedtime.

HTH.

 

[monkey arms]

I work out 1st thing in the morning, keeps my energy up all day long! Also I find that I miss very few workouts due to a long day at work...blah blah blah.

As far as the shake goes try working your way up to it or reduce the volume of it. I'm not sure how much you are trying to cram down but even 8oz's is better than nothing. I can drink mine in under 10 seconds and its an entire Quart.

 

[mayhems]

i find i have better workouts in the night time becuz after im done ill be completely wiped... plus i eat enough during the day that it keeps my energy up so i have a 110% type of workout

 

[Smokescreen]

Hey! I train first thing in the morning. Fucking 5am! Luckily I only hit the gym 2-4 times a week. But training in the afternoon or even evening is better. I was able to do more weight for more reps. Its fucking 5am for crying out loud! Just not enough strength.

 

[jay1]

Yeah I been training in the morning too, since I work two jobs.
Definitely not as strong as when I used to work out at night but I feel good all day long after an AM workout.

 

[tzan]

Have always trained in the morning. Couldn't imagine going to the gym AFTER a days work. I would rather be lagging at work all afternoon than half assing it at the gym from being tired after working all day. Personal preference. Whatever works......

 

[Madcow2]

Love how early morning workouts motivate me for a whole day. Metabolism is high. Endorphins kicking. Great way to kick off the day and build some inertia to put forth your best in other activities.

All that said, if I roll right out of bed and head for the gym, I'm simply not at 100% strength. Even with some stimulant (caffein), which really helps I need to be in my body for an hour or so before I'm at 100%. It's only a marginal impact though as vast majority of your training sessions had better not require 100% from you. Reserve that for peak performance days (meets/gym records/whatever).

 

[super_rice]

starting from about 9 or 10 i've always had early morning track meets, vball practices, whatever. it was hard as shit to get up, you'd be cold, sleepy, hungry, whatever. especially when much of my vball seasons were during the winter. ie: morning practice in a cold ass gym that had its lights out when you got there.

however, madcow is right, i always had great great practices that did not include the fooling around that others did. the morning gave perfect concentration, and once i got warmed up, being on an empty stomach i had some mad hops after the good practice i'd definately always bee feeling the good vibes the rest of the day.

and it was really cool to get to school and see everyone just wakin up.

oh, but i never have tried weight training in the morning...

 

[supreme]

Well eveyone is different and you have to go with what you can and what feels right to you. I like a late afternoon / early evening workout but science has different takes on this:

Natural Test levels peak between 1-3 hours after waking up & again approx 11 hours after waking - to take advantage of natural hormones you can apply these times.

If we think about our circadian cycle, our body is designrd to wake with the sun, so cortisol levels are highest in the morning because it is an awakening hormone designed to stimulate the reticular activating system. Cortisol will help provide energy for the workout and will steadily lower during the day to prepare for rest and sleep. If we train intensely at night and elevate cortisol then we disrupt tissue repair and sleep cycles. This is why if we have an injury or overtrain the high cortisol levels prevent us from sleeping because they keep signaling the RAS to wake us up because our body sees high cortisol as a natural alarm clock.

so supposedly the high am test will help counteract the high am cortisol so you stay anabolic during the day and as the day goes on cortisol gets lower, test peaks again 11 hours later and then you have GH release when sleeping.

S

 

[anthrax]

I like to train at around 7 pm after a day spent in my cubicle w/o any physical activity other going to the coffee machine

Especially those shitty days where you accumulate a lot of frustration that you need to flush out of your system by lifting heavy

 

[OpusCrosby]

Well eveyone is different and you have to go with what you can and what feels right to you. I like a late afternoon / early evening workout but science has different takes on this:
S

Very interesting! Thanks for all you guys' input!