pre-workout nutrition

[bigron2828]

I workout first thing in the morning when i wake up, have been for the last 3 years. I get up at 7:30 and im at the gym by 8:00. I drink a protein shake first thing upon waking up but thats all I have, 48g of Protein, 3g of carbs and 1.5g fat. This has always seemed to work well, I never feel like im tired or out of energy during workouts. As ive been competing more i am trying to gain every advantage that I can and im wondering if I should possibly incorporate more carbs prior to the workout. i was thinking of waking up around 5 and eating then going back to bed, but I dont want to ruin a good nights sleep because I feel that is more important. Ive asked a few others and they have said dont change what you are doing because it seems to work. my diet and supplements are spot on from post workout throughout the day I was just wondering how important it is to have carbs in me prior to the workout or if the shake is enough.

 

[unoigo]

I would definitely add some carbs. What I would do...

Continue to have the Protein shake but make it in a blender with about a cup of oats. Since you train about 30 mins after the shake I would add a fast acting carb source as well... Maybe honey or a banana. I would probably make it the night before so as soon as I get up I would be able to down it.

Do you use a Pre or During workout shake?

 

[bigron2828]

Nope, I take a shake with me to drink as soon as I'm done working out. its the same shake that I have when I wake up and I usually take a granola or protein bar to eat when Im driving home also, then I eat breakfast about an hour after that. I always thought just having the protein shake with no carbs before working out would help me burn more fat since I hadnt had any carbs all night and none pre workout but im starting wonder if i might go catabolic during workouts which would be counter productive..... I dont really have any complaints with the way im doing it now, im just wondering if maybe I could improve by doing this. ive always kind of thought that by not having carbs before lifting i could get away with not doing cardio in the off season because I hate it with the fire of 1,000 suns.

 

[shawnkarbabacz]

Nope, I take a shake with me to drink as soon as I'm done working out. its the same shake that I have when I wake up and I usually take a granola or protein bar to eat when Im driving home also, then I eat breakfast about an hour after that. I always thought just having the protein shake with no carbs before working out would help me burn more fat since I hadnt had any carbs all night and none pre workout but im starting wonder if i might go catabolic during workouts which would be counter productive..... I dont really have any complaints with the way im doing it now, im just wondering if maybe I could improve by doing this. ive always kind of thought that by not having carbs before lifting i could get away with not doing cardio in the off season because I hate it with the fire of 1,000 suns.

haha i hear ya about the cardio bro. I agree with the other post though. You probably should add some carbs to the preworkout shake. Personally i know i can feel it if i dont have carbs preworkout. You might just be so used to being carb starved during you workout, you dont realize how much better and intense your workout would be with them. Also, i CANT eat a WHOLE bowl of oats preworkout, unless its a good hr to an hr and a half before, cause when i really get goin it tends to wanna come back up I personally like a half a bananna and 1/2 oats bout 45 mins before.

Also, unless im mistaken, it sounds like you arent gettin any in Post WO, cept granola. It would be a good idea to take in some fast digesting right after you workout, to aid in recovery and really slam the nutrients into your muscles. This isnt gonna make you fat an ANY way, and if you use something like waxy maize, you wont get the bloat you do with dextrose or other sugars (at least i dont) I used to be afraid of carbs to, but around workout time they are your best friend

 

[unoigo]

Don't worry about adding fat bro - it's the offseason!

Seriously, the carbs you take in Pre, During and PWO, especially since you train first thing in the AM will not be stored as fat but instead be used as a fuel source while you train, with the PWO carbs refilling muscle glycogen when you are done.

When are you competing again? If it's gonna be a while, try some different things during your offseason and see how it goes. Gotta experiement to see what's best for you. But I'd be willing to bet that if you add carbs around your WO - you will enchance your gains.

I'm guessing you don't carb cycle but maintain a consistent diet day in and day out, is this correct?

 

[bigron2828]

Don't worry about adding fat bro - it's the offseason!

Seriously, the carbs you take in Pre, During and PWO, especially since you train first thing in the AM will not be stored as fat but instead be used as a fuel source while you train, with the PWO carbs refilling muscle glycogen when you are done.

When are you competing again? If it's gonna be a while, try some different things during your offseason and see how it goes. Gotta experiement to see what's best for you. But I'd be willing to bet that if you add carbs around your WO - you will enchance your gains.

I'm guessing you don't carb cycle but maintain a consistent diet day in and day out, is this correct?

You are correct... i eat the same thing at the exact same time every day except saturday which is my cheat day.... im at 483g Protein, 421g Carbs, and 82g Fat right now. This is actually the first time im keeping track of everything and actually eating clean in the off season. I used to just make sure I got at least 400g Protein and that was all I cared about and I mainly ate like a pig haha. Figred I would put a little more effort into my offseason diet this time around. And right now I think im gonna try and put on more size and compete in jr. nationals next summer, I dunno about how well I would do as a light-heavy this year. thought about droppin some more weight and going in as a middle-weight but I cant bear the thought of being that light. are you doing any more shows this year?

 

[unoigo]

Nah, I'm done for the year, won't compete again until March 2010 at the earliest. Since I'm so tall, I have to keep growing to fill out my frame to be competitive at the bigger shows. My goal is to do Jr. Nats in 2011.

Dude, if you are getting in 400-500g of carbs a day and train in the AM..... I would definitely put more carbs around your workout, then taper them off and go to Pro/Fat meals later in the day. You need the carbs to stay full and prevent catabolism as well as for energy during training. Going to Pro/ Fat meals later in the day will help you in staying somewhat lean since you don't do a lot of cardio.

Just my .02. Good Luck!

 

[shawnkarbabacz]

Nah, I'm done for the year, won't compete again until March 2010 at the earliest. Since I'm so tall, I have to keep growing to fill out my frame to be competitive at the bigger shows. My goal is to do Jr. Nats in 2011.

Dude, if you are getting in 400-500g of carbs a day and train in the AM..... I would definitely put more carbs around your workout, then taper them off and go to Pro/Fat meals later in the day. You need the carbs to stay full and prevent catabolism as well as for energy during training. Going to Pro/ Fat meals later in the day will help you in staying somewhat lean since you don't do a lot of cardio.

Just my .02. Good Luck!

Bingo! Id say thats spot on advice...although if you guys are talking about doing jr nationals...then i dont think you need my humble advice!

 

[bigron2828]

Nah, I'm done for the year, won't compete again until March 2010 at the earliest. Since I'm so tall, I have to keep growing to fill out my frame to be competitive at the bigger shows. My goal is to do Jr. Nats in 2011.

Dude, if you are getting in 400-500g of carbs a day and train in the AM..... I would definitely put more carbs around your workout, then taper them off and go to Pro/Fat meals later in the day. You need the carbs to stay full and prevent catabolism as well as for energy during training. Going to Pro/ Fat meals later in the day will help you in staying somewhat lean since you don't do a lot of cardio.

Just my .02. Good Luck!

you think i should add more carbs to my diet pre workout, or just move my carbs around? in other words move some of my carbs from later in the day to pre-workout. My last carb meal is at 9:15pm and its only got 26 carbs in it. I pack on an ass load of my carbs at breakfast, 195g to be exact, and thats an hour after my post workout shake.

 

[HawaiiMuscle]

you think i should add more carbs to my diet pre workout, or just move my carbs around? in other words move some of my carbs from later in the day to pre-workout. My last carb meal is at 9:15pm and its only got 26 carbs in it. I pack on an ass load of my carbs at breakfast, 195g to be exact, and thats an hour after my post workout shake.

I would try it and see how you do. Maybe do 50g pre and 50g intra, or pwo and then have that other 95g with breakfast.

I workout in the morning too. I personally like waking up and slamming 50g of whey and 50g of waxy maize. Pwo I do the same, 50g of whey and wms, then breakfast.

 

[bigron2828]

i'll give it a shot tomorrow, its leg day so we'll see if I can notice a difference. Im gonna start with a banana or something light like that at first I think.