I read Berardi's articles on post workout nutrition, but also David Barr's and I'm confused. If my goals are to loose fat and gain a bit of muscle, should I consume Surge before working out then nothing until 45 min after or should I have Surge then something right after then more 45 min later? Would Surge after be ideal, or would skim milk and Metabolic Drive be better (less carbs)?
Comparing research that used drinks consumed immediately after a workout (Tipton et al., 2001) versus those ingested an hour after training (Rasmussen et al., 2000), the results are surprising: it seems that post workout meal ingestion actually results in 30% lower protein synthesis rates than when we wait! So every time we thought that we were badass for drinking "as soon as the weight hit the floor, we were actually short changing ourselves. Not a big deal, that?s why we read T-Nation. Let?s just learn, adapt, and move on.
I think that's an anamoly that still requires research. But if you want to be safe, just don't down your search as soon as you drop the last barbell. Give it a few minutes. I believe Dave addresses this directly in the followup to one of his articles.
But it all boils down to this: lift and eat. Even if you do it "wrong", you'll still be better off than if you didn't do anything at all.
This is what I do and it is in one of Barr's articles. I have 1 serving Surge during and right after workout. 25 min later I have like 1/2 bottle of grape juice to keep insulin levels up. 1 hr after juice I have 2nd serving of Surge. 25 min after 2nd serving I have C+P meal. It works for me and has been proven in one of his articles using scientific graphs and good information.
If by "workout" you mean lifting weights, the object shouldn't be to burn calories. Your calorie burning comes from your cardio and the heightened metabolic rate caused by the additional muscle mass you've created by working out. Time your workout nutrition to help you build muscle, and your cardio nutrition to burn fat. Hope that helps.
Wow who wrote that? That's in direct contrast to everything I have. There is a whole book written about workout nutrition (pre, during and post) called Nutrient Timing. Great book with quoting lots of research on Workout nutrition. The rest of the nutrition advice in there pretty much sucks.
ANYWAY, I believe they quote studies that show gains as much as 300% more protein synthesis if post-workout drink is consumed immediately after versus several hours or so. And fat burn is considerably greater too.
I'd recommend mixing up a 2 scoop serving of Surge and drink 1/3 before, 1/3 during and 1/3 after. I have my male clients use 3 scoops. The results are pretty amazing.