How quickly do you have to load carbs/protein after lifitng?

[ruggermu]

Just realized that wasn't so clear. I have it immediately after lifting before the bag. You should try having it before cardio.

 

[awol1]

if you can't have it right after, one hour would be okay. you are still burning calories post workout anyway.

when i used to train for sprint triathalons i used to make a protein shake and throw in some oatmeal and a little peanut butter. it is inexpensive and does the job fine.

 

[PatBateman3]

lol...im wondering the same thing as well...everyone keeps missing the question though...PWO right after lifting then Cardio is what he is trying to say...or lift/cardio then a PWO almost an hour later (this would be when he would be done with cardio)...would this hurt his gains?

thanks Swordfish, you got it and the guy who does boxing did too. I am thinking I might slug down a small 30g Ispoure in between and then have my regular PW shake post cardio and drive home

 

[satchboogie]

when bulking i down 50g whey isolates with 80g dextose/maltodextrin IMMEDIATELY after the last rep...

but when cutting, i wait about 10-15 minutes post workout and then down 40-50g whey isolates with 40-50g dextrose/maltodextrin.

 

[Guinness5.0]

thanks Swordfish, you got it and the guy who does boxing did too. I am thinking I might slug down a small 30g Ispoure in between and then have my regular PW shake post cardio and drive home

I don't think that will work.

Hopefully someone more knowledgable than I will second this or tweak it, but you NEED to have the simple carbs immediately after lifting to restore your glycogen/glucose levels and reduce cortisol levels. After cardio the simple carbs really won't serve their intended purpose (recovery) and the insulin spike from them would be unwanted. Also, drinking just protein after weights will not yield the desired results as your body will address it's energy needs first and will most likely use that protein as fuel, albeit inefficiently and without the recovery effects of simple carbs (insulin surge, protein synthesis, etc.)

Of course all that theory may go right out the window if you are on the sauce so hopefully someone can chime in on how to tweak the accepted PWO recovery nutrition and timing for your purposes and situation.

I too am interested to hear how to modify PWO offerings when cardio and weights are done together as I can't split them up.

 

[azul]

The science behind the post-workout opportunity:

http://www.t-nation.com/readTopic.do;jsessionid=820F215D833F09D3AD4D69F6579E6486.hydra?id=459474

http://www.t-nation.com/readTopic.do;jsessionid=820F215D833F09D3AD4D69F6579E6486.hydra?id=465979

Well worth the read.

 

[swordfish151]

Im thinking (could be wrong) that when cutting...you could do cardio first then lift...as your goal is to cut and not to worried about bulking up..in that case you could take advantage of the "window" once your done lifting?

 

[Guinness5.0]

Im thinking (could be wrong) that when cutting...you could do cardio first then lift...as your goal is to cut and not to worried about bulking up..in that case you could take advantage of the "window" once your done lifting?

I was thinking the same thing, especially if on a cycle. Some people will say it's an absolute no-no, but I'm not convinced that it's a bad idea, especially if you do cardio "properly" for weight-loss (moderate heart rate for a 45-60 minute session). Perhaps one could do cardio, then towards the end (like the last 5-10 minutes) sip on a recovery drink just to get a little sugar and protein to help the workout, then upon completion of weight lifting down the standard recovery drink. Just an idea.

 

[musclegirl28]

Your muscles are made of fibres, surrounding those fibres are "loose" cells... once your muscle fibres start to break down and cause "holes" in the fibres, certain chemicals and hormones are released which "call" these "loose" cells to the fibre where they attach. This is how muscles begin to grow. In order for the chemicals to be released, the muscle fibre should be fed... I heard that this time period is up to 1 hour after heavy lifting. Remember, when you target one area (ie. when working a single body part), blood (which carries nutrients) will go to that area... once you do cardio, blood will start to distribute away from your target.... ergo... eat after lifting!

 

[swordfish151]

Your muscles are made of fibres, surrounding those fibres are "loose" cells... once your muscle fibres start to break down and cause "holes" in the fibres, certain chemicals and hormones are released which "call" these "loose" cells to the fibre where they attach. This is how muscles begin to grow. In order for the chemicals to be released, the muscle fibre should be fed... I heard that this time period is up to 1 hour after heavy lifting. Remember, when you target one area (ie. when working a single body part), blood (which carries nutrients) will go to that area... once you do cardio, blood will start to distribute away from your target.... ergo... eat after lifting!

so......are you saying that you can do cardioi first and then lift? because if i read your post right...this is implying if you lifted first then cardio...correct?