I am lifting at 6 a.m. and I can’t find where anything is mentioned concerning early morning workouts. Should Surge be pre-workout, post-workout, or skipped? Or, should I just hit the Surge, and then work in first meal about an hour later? Some help on the timing here would be appreciated.
I can’t remember which issue it was, but JB covered this in detail in a previous Appetite for Construction column. I’m going off of memory, but I seem to recall that it was something like a 1/2 serving w. extra Gatorade powder on the way to the gym, and the other half during/after or something to that effect. Do a search for the specifics.
Berardi talked about this before. It was in an appetite article, but I could not find it. If I remember correctly, he said to have some surge w/ a serving of gatorade or something similar. I personally starting sipping a half-serving of surge about 10 minutes before I started training, and finished it up during. Then another half serving after, and eat a meal an hour later.
Here I come to save the Freakin’ day, Superman t-shirt and all. Read what JB has to say about AM Training/Nutrition.
Berardi mentioned that you want to take:
20-40g of protein
40-80g of carbs
Before and after a workout. Now, those numbers aren’t quite right, but I do remember there was a very large overlap and that’s what stuck in my head. I’ll see if I can dig up the article in question.
STU
Okay, ignore my last post since I was working with the old info that he’d put up. Instead you can find the relevant article in text form here:
Hope that helps a little more than my previous gibberish.
STU
In addition to issues 175, try issues 141 & 142 “Solving The Post-Workout Puzzle ? Part 1 & 2” (respectively). To quote the man himself from Part II “With this said, I believe it’s reasonable to suggest that a strength athlete consume one meal of 0.8g of carbohydrate and 0.4 g of protein / kg of body weight immediately after training.”
Myself, I have a question about the GatorAid reference because I’ve seen it mentioned before but I just haven’t had the time to research more so maybe someone else can give immediate detail.
When I look at the ingrediants to GatorAid I don’t see any mention of “…glucose and glucose polymers, like maltodextrin” - Berardi Part II - like I do when I look at the ingredicants in PowerAid (which to my unseasoned shopping eye seems like an off-brand product).
Here’s my deal, I’m 208lbs and .8g/body weight in kg would be (208/2.2)=94.6kg Thus (.8g)(94.6kg) = 76g of carbs. So, should I/we be concerned about the amount of “…glucose and glucose polymers, like maltodextrin” that are in the carbs (of say GatorAid or PowerAid) or is it good enough just to see them on the label the way its mentioned on the label of PowerAid? Also, does GatorAid definately have Maltodextrin in it even though it’s not on the label?
Maybe I’m having another moment of manutia!