Post workout carbs.

[saint808]

I'm placing this here and in the elite section. Hoping to get a lil more response since this confuses me.


Here's my deal. I get up around noon go to th gym around 1 ish. I don't eat before hand but i take my ECA. Now I lift then do cardio. Is it better for me to wait til after my cardio before i get my simple carbs or should i do it before I hop on the treadmill?


Thanks,
Saint

 

[diamonddiceclay]

have them after both are finished

 

[saint808]

Thanks that what i was doing... those are pretty much the only carbs i will be having for a while and i wanted to make sure that the window was there at the approproiate time.

 

[RGC3]

Here's the plan:

15min before w/o take a dextrose/whey/glutamine shake...carbs for energy, protein for during w/o, glutamine to help spare muscle as well.

After w/o, drink a dextrose/creatine/glutamine shake (no protein!)

30min later....drink a whey (only) protein shake...fast absorbtion. Goes straight to the muscles.

30min after protein shake...eat a good meal (protein/carbs/fat)

Spilt w/o days and cardio days...not a good mix. But take carb shake after total w/o if you can't spilt them.

 

[FitnessFrk]

DO NOT consume high GI/GR carbs prior to exercise or any athletic event. It cause hypoglycemia and will have a definite negative effect on athletic performance.

Studies conducted at universities in human performance labs show that for optimum nutrient intake into muscles after working out a ratio of 3:1 carbs to protein is the best. This equating to 16-20 grams of quality whey and 75 grams of high GI/GR carbs coming from a 50/50 split of dextrose and maltodextrin. This is also the best time to supplement with glutamine. After training the entire bodies glutamine store is low. The body will start to produce glutamine using aminos available in the bloodstream. This starts a battle with muscles trying to replenish ATP stores. There is a direct relationship with ATP, recovery and muscular growth. Another reason why supplementation with creatine is important as it plays a major role in the manufacturing, and storage of ATP.