For some reason im still unclear about peri-workout nutrition on the AD. What do you experts eat/drink before/during/after a workout? Right now its just protein and BCAA’s for me during and after…
edit Found my answer:
Peri-workout nutrition.
I have a few protocols that I think will work well. We’ll call them “economy”, “middle class”, “theoretical bliss”, and “Doc D’s Bomb”. There are a few others that I may throw out for specific purpose should the need arise.
Economy:
45 mins prior to training:
Some whey concentrate (say 25-40g)
Some caseinate (say 10g or so)
Post workout(immediately or soon after)
Same as above with 10-20g of heavy whipping cream.
This should allow the aminos to be in the blood stream during the workout, signaling the body not to cannibalize muscle but rather use an easily utilized supply already. Then another hit after the workout for more protein synthesis.
Middle Class:
Whey isolate about 30 mins before (say 20g). Can add a little Milk Isolate or Micellar Caseinate too.
Whey isolate during (say 20g)
Post:
Whey isolate (20g)
Milk isolate or Micellar Caseinate(20g)
with 10-20g of heavy whipping cream.
Isolate is a little “cleaner” and faster and should be easy enough on the gut to ingest during. This should saturate your system with AA’s during the “hot times”. Milk Isolate gives a lttle casein which is very anticatabolic and at this small level shouldn’t slow down the overall effect too much. You’ll be covering the anabolic and anti-catabolic zones nicely.
Theoretical Bliss:
20-30 minutes prior
Hydrolyzed Whey (10g)
Whey Isolate (10g) for taste
Same during training
Post:
Hydrolyzed Whey (25g)
Whey Isolate (25g)
with 10-20g of heavy whipping cream.
Doc D’s Bomb:
Same as “theoretical bliss” but use the “Amino” product after for what Mauro says is the best “square wave” increase in the hyperaminoacidemia effect.
Now, before I set off a rabid argument over all this, remember that we are in an entirely different metabolic set than others. We will be using hyperaminoacidemia to stimulate insulin to an acceptable level to increase protein synthesis. You only need CHO if you are a CHO burner. Unnecessary for us.
IF you must, after 3 solid months on the diet WITHOUT post workout CHO, you may try using about 20g of glucose/maltodextrin or even plain old sugar ONLY on post workout. Never on pre or you’ll halt fat loss in it’s tracks. I really prefer to allow the body to continue to burn fat after the workout, and to have it get it’s glycogen from gluconeogeneisis from the breakdown of triglycerides. This is optimal.
I do not, and personally don’t suggest using any more than 20g of simple fast CHO to assist in insulin response after the workout. You DO NOT need it. You really don’t. The experts, many of whom I respect, are telling you what is necessary for the carb burners. It is a conditional observation. This is NOT your condition so it does not pan out the same for you. If you saturate the system with aminos from properly timed protein sources, you’ll get enough of an insulin response to get the protein synthesis we are looking for AND keep burning fat.
Best,
DH
Oh and in my honest opinion, you might only see a 10-20% improvement from the “least” to the “best” of the above scenarios. What that might mean is 2lbs more muscle in a years time. Don’t sweat it if you can only afford economy. You’re still doing great. The dietary structure of the AD is vastly more important.
To get a better understanding of this check out Dave Barr’s Top 10 Myths article. Protein synthesis is elevated for 24-48 hours after a workout. The famous “window” is not nearly as important as continuous feeding of the proper foods. That is what we are doing on the AD. The real focus should be on the anabolic effects of the AD. This is why frequent training augments the AD. You are in a state of perpetual protein synthesis stimulation, and are constantly giving the body the right macros for growth and fat loss. Post workout nutrition is no more important than breakfast and not much more so than standard meals.
REMEMBER THIS: (and forget all else if you want. Really.)
The big picture is MUCH more important than this one “meal” window of opportunity. Never forget that. Our CHO load, which works ONLY when we follow the AD with the bare minimum of CHO intake, is the monster insulin surge for growth that others don’t get. Then the bare bones CHO allows the week to set our T, GH, insulin, etc.. in both a growth AND fat loss mode. Don’t screw this up for a “myth” that we’ve been fed.
