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View Full Version : Carbs and Protein Pre/Post Workout



DarrenEff
03-23-2005, 01:18 PM
I know this has been discussed before many times but I'd like to get everyones input in one place.

What amounts of carbs/protein do you get pre/post workout?
And where do they come from?

Built
03-23-2005, 01:45 PM
For lifting? I make up a 48g protein, 40g dextrose/malto shake with creatine, and have half before/while training, the other half after. The next two meals have starchy carbs and protein with very little fat.

For cardio, just protein and fat after (with fibrous veggies), and I try to have an empty stomach for a few hours beforehand.

Slim Schaedle
03-23-2005, 02:17 PM
Pre: 150g carbs - 1 banana, 130g dextrose
50g protein - 2 and 1/2 scoops whey

Post: Same

EdgarMex
03-23-2005, 03:44 PM
pre/during workout:

60g gatorade powder
45g whey

Collegekid
03-23-2005, 04:30 PM
If I have more than an hour before workout, I have a bowl of oats and a bunch of egg whites...if I have 30-45 minutes I have a protein shake with whey, a banana and a little bit of oats.

Optimum08
03-23-2005, 05:18 PM
i lift right after school...so i usually don't have anything besides water/gatorade pre/during workout....but post i have about 50 g dex with 50 g protein 5 g creatine in about 12-14 oz. of water...

Vido
03-24-2005, 02:38 AM
Pre: 150g carbs - 1 banana, 130g dextrose
50g protein - 2 and 1/2 scoops whey

Post: Same

Wow, that's a lot of dextrose in a short time period.

Type II diabetes anyone?

Vido
03-24-2005, 02:47 AM
Pre (2 hours before): 150g carbs from brown rice and about 60g protein from either tuna or egg whites

During: 66g carbs Gatorade

Post: 2 scoops whey

Post-post: varies

ryuage
03-24-2005, 05:12 AM
no real reason, just prefrence....

2-3 hours before
1.5 cups oats. protein shake
15 minutes prior
1/3 cup malto, 1 scoop whey
post
1/3 cup malto, 1/4 cup dext, 2 scoops whey
1 hour later
1.5 cups oats
8 oz chicken
piece of fruit.

galileo
03-24-2005, 09:43 AM
There's a sticky on this exact subject.

Rik-s
03-24-2005, 10:45 AM
Pre (2 hours before): 150g carbs from brown rice and about 60g protein from either tuna or egg whites

During: 66g carbs Gatorade

Post: 2 scoops whey

Post-post: varies
:withstupi pretty much the same here.

Collegekid
03-24-2005, 10:47 AM
90 minutes before: 3/4 cup oats, 1 cup egg whites, some fruit.
Right after: 1.5 scoops whey, two servings gatorade, raisins
60-90minutes later: 1 cup rice, some vegetables, chicken breast.

Joe Black
03-24-2005, 10:58 AM
I eat something whole about 90 minutes before. Normally some chicken and rice, some flax oil.

Then immediately after 50 grams of dextrose, 50 grams of Nitrean and some good ole At Large Nutrition creatine.

wannabe8
03-24-2005, 11:18 AM
What is dextrose exactly is it a powder everyone seems to use? I understand it must be quick absorb carbs but could one go natural and use honey or corn syrup or something along those lines??

Built
03-24-2005, 12:36 PM
There's nothing more natural about corn syrup than dextrose. The deal with dex is that it is taken up preferentially by muscle glycogen, while fructose (honey, fruit, corn syrup) is taken up preferentially by liver glycogen (as I understand it, leading to easier fat storage).

You actually WANT a fast insulin spike surrounding your lifting, because of the strong anabolic properties of insulin, and the fact that insulin sensititivity is highest just after intense resistance exercise (heavy lifting).