Christian,
if one were to ingest whey isolate or casin hydrosolate during one’s workout without taking carbs preworkout, would that protein be used for energy or pulled into the muscles via muscle contraction?
[quote]therajraj wrote:
CT,
when training twice a day, should para workout nutrition be different than for training once a day?[/quote]
This is answered on page 5
I thought this was interesting: http://www.simplyshredded.com/top-10-post-workout-nutrition-myths-dave-barr.html
Number 2 is below. CT this is pretty much in line with your current thoughts on pre-workout nutrition as well right?
- Pre workout Nutrition will divert blood flow away from muscles during the workout.
One of a plethora of excuses made in an attempt to resist preworkout nutrition; this myth actually makes a lot of senseâ?¦until you become familiar with the physiology of hormones. Looking deeper, we can find that the insulin stimulated by food intake, actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al., 2001).
Applying this principle, liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al., 2001). This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al., 2001)! In fact, this effect even lasts for an hour after the workout, so itâ??s like having 2 drinks for the price of 1! If you want more detail on this topic check out the article on Arginine blood flow stimulators.
Fortunately, early resistance to this research is falling by the wayside, and people are finally starting to reap the benefits that this practice has to offer. While â??pre workout nutritionâ?? just doesnâ??t sound as sexy as â??post workout nutrition,â?? actually doubling our muscle growth should seem pretty damn sexy to everyone!
Hi CT,
I’m considering using your current protocol, but being the poor student I am, and at 5’6" 140 lbs, I would like to know if the minimal protocol is sufficient for mass gain. Also, I currently wake up and have my first meal (1 cup 2% milk, 30 g whey, fruit) at 7:00 and work out at 9:00. Should I make any changes to this while on the protocol? Thanks.
[quote]pumped340 wrote:
I thought this was interesting: http://www.simplyshredded.com/top-10-post-workout-nutrition-myths-dave-barr.html
Number 2 is below. CT this is pretty much in line with your current thoughts on pre-workout nutrition as well right?
- Pre workout Nutrition will divert blood flow away from muscles during the workout.
One of a plethora of excuses made in an attempt to resist preworkout nutrition; this myth actually makes a lot of senseâ?¦until you become familiar with the physiology of hormones. Looking deeper, we can find that the insulin stimulated by food intake, actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al., 2001).
Applying this principle, liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al., 2001). This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al., 2001)! In fact, this effect even lasts for an hour after the workout, so itâ??s like having 2 drinks for the price of 1! If you want more detail on this topic check out the article on Arginine blood flow stimulators.
Fortunately, early resistance to this research is falling by the wayside, and people are finally starting to reap the benefits that this practice has to offer. While â??pre workout nutritionâ?? just doesnâ??t sound as sexy as â??post workout nutrition,â?? actually doubling our muscle growth should seem pretty damn sexy to everyone!
[/quote]
Yep, Dave Barr’s books were among the first source of info I used when developing my protocol.
CT,
I am implementing the para-workout protocol as best I can with what I have.
Originally, I took in a ton PWO and I felt really bloated, then 6 months ago, I switched to 1/2 during and 1/2 post which was better, but there was still bloating. Now, since trying to time my nutrients the way described in your protocol, finishing up my last portion of shake as I am finishing up my workout, I notice that I am not bloated at all which is amazing considering how much liquid I take in with the nutrients.
I am assuming that my body is using the nutrients more efficiently, instead of sitting in my stomach they are being shuttled to my muscles. Is this overly simplistic the way I described it? Are other’s experiencing what I am experiencing since switching (as best they can) to the new protocol?
Seeing as you no longer believe in PWO carbs, how would you recommend para-workout nutrition be done in a more general scope (in terms of carbs, protein, solid/liquid, etc.)? I already know what your product specific protocol is, but unfortunately this protocol is too expensive for me as I live in Europe, but I’m sure the same principles can be used even without Surge, FINiBARs, etc.
Thanks
[quote]Christian Thibaudeau wrote:
pumped340 wrote:
I thought this was interesting: http://www.simplyshredded.com/top-10-post-workout-nutrition-myths-dave-barr.html
Number 2 is below. CT this is pretty much in line with your current thoughts on pre-workout nutrition as well right?
- Pre workout Nutrition will divert blood flow away from muscles during the workout.
One of a plethora of excuses made in an attempt to resist preworkout nutrition; this myth actually makes a lot of sense�¢?�¦until you become familiar with the physiology of hormones. Looking deeper, we can find that the insulin stimulated by food intake, actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al., 2001).
Applying this principle, liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al., 2001). This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al., 2001)! In fact, this effect even lasts for an hour after the workout, so it�¢??s like having 2 drinks for the price of 1! If you want more detail on this topic check out the article on Arginine blood flow stimulators.
Fortunately, early resistance to this research is falling by the wayside, and people are finally starting to reap the benefits that this practice has to offer. While �¢??pre workout nutrition�¢?? just doesn�¢??t sound as sexy as �¢??post workout nutrition,�¢?? actually doubling our muscle growth should seem pretty damn sexy to everyone!
Yep, Dave Barr’s books were among the first source of info I used when developing my protocol.[/quote]
Speaking of which, where on earth has he been?
[quote]byukid wrote:
Christian Thibaudeau wrote:
pumped340 wrote:
I thought this was interesting: http://www.simplyshredded.com/top-10-post-workout-nutrition-myths-dave-barr.html
Number 2 is below. CT this is pretty much in line with your current thoughts on pre-workout nutrition as well right?
- Pre workout Nutrition will divert blood flow away from muscles during the workout.
One of a plethora of excuses made in an attempt to resist preworkout nutrition; this myth actually makes a lot of sense�?�¢?�?�¦until you become familiar with the physiology of hormones. Looking deeper, we can find that the insulin stimulated by food intake, actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al., 2001).
Applying this principle, liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al., 2001). This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al., 2001)! In fact, this effect even lasts for an hour after the workout, so it�?�¢??s like having 2 drinks for the price of 1! If you want more detail on this topic check out the article on Arginine blood flow stimulators.
Fortunately, early resistance to this research is falling by the wayside, and people are finally starting to reap the benefits that this practice has to offer. While �?�¢??pre workout nutrition�?�¢?? just doesn�?�¢??t sound as sexy as �?�¢??post workout nutrition,�?�¢?? actually doubling our muscle growth should seem pretty damn sexy to everyone!
Yep, Dave Barr’s books were among the first source of info I used when developing my protocol.
Speaking of which, where on earth has he been?[/quote]
i believe he writes for muscle and fitness now. might be wrong.
[quote]Scorzerci wrote:
Seeing as you no longer believe in PWO carbs, how would you recommend para-workout nutrition be done in a more general scope (in terms of carbs, protein, solid/liquid, etc.)? I already know what your product specific protocol is, but unfortunately this protocol is too expensive for me as I live in Europe, but I’m sure the same principles can be used even without Surge, FINiBARs, etc.
Thanks[/quote]
Some principles yes, but honestly it will not be as effective as the type of carbs and protein are almost impossible to “copy” when using other products, and YES the type of carbs and protein, as well as the added substances, can make a huge difference.
Coach Thib:
Just wanted to see if you’d quality check my Para-Workout nutrition:
2hrs prior - 40g Protein, 40 g carbs (solid food meal)
1hr prior - 5g Creatine, 15g BCAA, 1000g Vitamin C
20min Post-Workout - 5g Creatine, 15g L-Glutamine, 500g Phosphatidyl serine
30-45 min PWO - TwinLab Mass Fuel (50g Protein, 100g Carbs)
2hrs PWO - 40g Protein, 40 g carbs (solid food meal)
Thanks in advance.
[quote]Christian Thibaudeau wrote:
Scorzerci wrote:
Seeing as you no longer believe in PWO carbs, how would you recommend para-workout nutrition be done in a more general scope (in terms of carbs, protein, solid/liquid, etc.)? I already know what your product specific protocol is, but unfortunately this protocol is too expensive for me as I live in Europe, but I’m sure the same principles can be used even without Surge, FINiBARs, etc.
Thanks
Some principles yes, but honestly it will not be as effective as the type of carbs and protein are almost impossible to “copy” when using other products, and YES the type of carbs and protein, as well as the added substances, can make a huge difference.[/quote]
So an insulin spike (carbs) pre workout with protein, only protein post workout, and carbs peri workout?
[quote]Christian Thibaudeau wrote:
Scorzerci wrote:
Seeing as you no longer believe in PWO carbs, how would you recommend para-workout nutrition be done in a more general scope (in terms of carbs, protein, solid/liquid, etc.)? I already know what your product specific protocol is, but unfortunately this protocol is too expensive for me as I live in Europe, but I’m sure the same principles can be used even without Surge, FINiBARs, etc.
Thanks
Some principles yes, but honestly it will not be as effective as the type of carbs and protein are almost impossible to “copy” when using other products, and YES the type of carbs and protein, as well as the added substances, can make a huge difference.[/quote]
I just spent way too much time researching a ton trying to find “replacements” to make this protocol cheaper with different products… like… hours upon hours… but you really can’t save more than a few dollars buying the same ingredients, and you waste a crap ton of time…
so you kind of do get your moneys worth with Biotest’s products, the ingredients are just so high quality that it’s somewhat expensive, but the quality of the ingredients, as CT has said, is the major discovery here. That the quality of your carbs and proteins around workouts have more of an effect than quantity. Man, I gotta’ get my supplement budget under control!
Hello Coach,
This is the first time I have posted a question, so I want to give you a little of my info please bear with me.I AM 38yrs.old ,5ft.9in. about 250lbs at 30% body fat.I have trained on and off(mostly off)for 20+yrs with really no lasting results to speak of in muscle size or strength. I have syndrome X/insulin resistance,about five weeks ago I started eating a low carb diet and it has been going well.
I use a few supplements regularly fish oil , HOT-ROX and alpha lipoic acid. I have started working out again also, I am currently using a 2 day split (lower body mondays and thursday / upper body tuesday and saturday).I perform about 10-12 work sets a session with my reps falling in the 8-12 range.My main goal obviously is fat loss but I am very interested in increasing my muscle size and strength.
Finally Coach, my question is this: With my body fat percentage and insulin resistance, what do you recommend concerning my workout nutrition (pre, para and post)? Also, please feel free to offer any additional instruction that may be helpful in meeting my goals.
Thanks very much for your patience and skillful/helpful answer to my question.
Hi Coach,
I’m not concerned about costs and I have 10 weeks of freedom to do anything I want in terms of training/nutrition.
Speaking of para-workout nutrition, my question is this -
Taking into consideration that Anaconda is not yet available, can you please list the ideal supplements to take and when?
Again, I don’t care about time or money.
Thank you for your time.
Thibs,
What would be the best time to use Vitargo para-workout?
I’m asking this because It is supposed to have a very low osmolality, so it would be absorbed faster.
So that kinda throws me off on when I should take it, I’m guessing immediately before and during a workout?
I did the following today.
Upond Waking (W-90): 1 scoop Surge Recovery + 2 Alpha-GPC
W-45: 2 FINiBARs
W-30: 2 scoops Surge Workout Fuel
W-10: 1.5 scoops Surge Recovery
During workout: 1.5 scoops Surge Recovery sipped throughout
I had the SICKEST pump and felt really strong. I’m following CT’s Pump Down the Volume while waiting for I, BODYBUILDER, and right now I’m doing extended sets and weight drop. When normally I’d get, say, a straight set of 8 to failure and then do the drop set and on my next straight set to failure I’d only get 5 reps and then do the drop set, I would get 10 reps in the first to failure, and the get 9 on the second! My recovery between sets went wayy up.
Great stuff, CT.
Yeahp, the protocol is great, except for the fact I have to pee like every 20 minutes.
O God…I’d love to try the pulse.But living in Europe and especially in a country where its difficult to find whey protein let alone FINiBARs and Workout Fuel.I think I might never have a taste of The pulse 
.Unless CT would advise a maybe-not-so-good “food” type of Pulse? 
[quote]BlakedaMan wrote:
I did the following today.
Upond Waking (W-90): 1 scoop Surge Recovery + 2 Alpha-GPC
W-45: 2 FINiBARs
W-30: 2 scoops Surge Workout Fuel
W-10: 1.5 scoops Surge Recovery
During workout: 1.5 scoops Surge Recovery sipped throughout
I had the SICKEST pump and felt really strong. I’m following CT’s Pump Down the Volume while waiting for I, BODYBUILDER, and right now I’m doing extended sets and weight drop. When normally I’d get, say, a straight set of 8 to failure and then do the drop set and on my next straight set to failure I’d only get 5 reps and then do the drop set, I would get 10 reps in the first to failure, and the get 9 on the second! My recovery between sets went wayy up.
Great stuff, CT.[/quote]
Similar feedback.
Today I did
W-45: 2 FINIBARs
W-30: 2 scoops Surge Workout Fuel
W-15: 2 scoops Surge Recovery
Workout: 35 grams Hydrolyzed Whey Protein (sipped throughout)
Had an amazing surge of energy throughout the entire workout. Did an upper body workout today and was pumped to the max and had a hard time putting my sweatshirt on when it was all done. Overall, this protocol is sick, and I can’t wait to combine it with the new program this fall.
Awesome work CT