Post by admin on Mar 24, 2008 7:16:17 GMT -5
60-90 minutes preworkout, have a solid, balanced meal:
Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
Adding fat at this point is fine, use your discretion as long as it fits into your macro goals. Note that this meal is skipped if you train 1st thing in the morning.
[OR]
30-0 minutes preworkout - (and/or sipped throughout the workout), have a liquid or easily digested meal:
Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
If you were going to train for close to or more than 2 hours continuously, it would definitely benefit you to have this extra preworkout meal either immediately prior to, or sipped during training. Keep the fats here incidental, not added.
Sooner the better postworkout - within 30 minutes, but optimally ASAP, have either a liquid or solid meal:
Protein = 0.25g/lb TBW
Carbs = 0.5g/lb TBW
Fats here should be kept minimal to moderate.
I personally start on this shake 60 minutes into my weight workouts, which take 80-90 minutes.
Post-postworkout is simply your next sheduled meal, whether it's 1, 2, or 3 hrs later simply doesn't matter - especially if your immediate postworkout meal (which may be split up into 2 halves) was designed as above.
NOTE: The small differences are mainly geared toward simplifying the guidelines. The rest of the recommendations about food types are pretty much the same. Also note that I no longer give a damn about GI, it doesn't really make a difference one way or another. If you want high GI carbs pre and/or during training, go for it. As time has passed, GI has proven itself to be a worthless, irrelevant index. Insulinogenesis is a separate issue, and striving to keep insulin up during & postworkout is a great idea. This is accomplished by both food type & food amount, the latter being more important. There's obviously a lot more to this, but that's the important basics. The rest is fringe.