T Nation

Pre, During, & Post-Workout Foods


#1

I was wondering what kind of food and/or supplement concoctions you peeps recommend for pre- and post-workout sessions with the weights.

for reference i weigh about 151-153lbs and my height is 5'6-5'7. duno what my bf% is...

At the moment i've been messin around with a whey protein isolate/hydrolysed whey protein that's low in carbs: 1 shake pre-weight trainin session and 1 after (except the post-workout shake has added sugars from carbs-something like honey and and oats, or i dont bother adding to the shake, instead i just munch down on anything high in carbs). Each shake containing about 16.6-18grams of protein.

The thing is i dont know enough about nutrition and the amount of protein carbs i should be consuming before and after each workout. Im looking to gain at least 10 lbs of lean muscle, but i realise im gona need to gain more weight than that to compensate for fat gains.

And because I have kungfu training sessions (which tend to be extrememly intensive cardio work with loads of high rep variations of pushup/situp and aerobic exercises) 2-3 hours at least 3 times a week with 2-3 one-one+half hour weight training sessions in between, im a tad worried about being able to notice significant muscle gains.

Any suggestions would be most appreciated.

cheers!


#2

YOU SUCK LOSER! USE THE SEARCH FUNCTION AND SHUT UP DAMMIT!!

:wink:


#3

Ah yes, cheeky! u little bastard, i knew you'd be the 1st penis headed dog to have ever roamed the earth.


#4

LMAOOOOOOO!O!O!1111


#5

Simple for me Surge prior and during then either more after or straight to real food.


#6

With your intensity level being what it is, I'd make sure you are eating PLENTY the rest of the day. Peri-workout nutrition is pretty important, but if the rest of your diet is shit, you still aren't going to get that 10lbs of muscle.


#7

I second that. Try eating 6 small meals spread throughout the day, each having about 40grams protein/80grams carbs. Pre/post workout same as the above, but carbs should come from unflavored oats. And Post should also have 5grams of creatine mono. Drink at least a gallon of liquids a day(milk if possible). For protein try to eat one of each a day: fish, beef, chicken, cheese, nuts, sea food(crab/ shrimp/ lobster/ squid..ect). Carbs:wheats & oats in the morning and pre/post workout, veggies every other meal. also, get in a slow digesting protein meal befor bed if possible or try 1/2 cup cottage cheese and blueberries or 2tbs peanut putter sandwitch and 8oz. milk.


#8

Cheers for the advice dragon!
For the most part i already tend to drink at least 3-4 pints of water and at least 1/2-1 pint of milk a day. ive also been in the habit of eating 6-8 meals a day but im sure i manage 40grams of protein and 80grams of carbs, so i'll be sure to keep that ratio at least roughly for every meal. i dont include carbs in my pre-workout shake, its pretty much just protein aside from some carbs in the semi-skimmed milk but i definitely eat loads of carbs post-workout.

funny u mention creatine cuz i was recently thinkin of buying some. as for the slow digesting protein before bed i was also recently thinkin of investing in micellar casein protein powder. so i'd drink a casein shake right before bed in order to prevent my body going into a catabolic state.

hey i was wondering if its worth investing in gainer powder and mixing it with whey protein powder for my pre-workout shake?