Comments on: What To Eat Before And After Your Workout

By: Darrin

Darrin — Fri, 16 Apr 2010 11:18:30 +0000

@gene – great question! I am not a nutritionist and searching for an answer in my journals did not find one. Generally, liquid protein acts faster than solid (because your body doesn’t need to break it down) and fats slow down protein absorption (so, lean chicken is a faster protein source than fatty hamburger). What many people drink after their workout – and I think there was even a scientific study on it – is fat-free/low-fat chocolate milk. Milk naturally has a lot of sugars in it plus the protein, so even white milk would be great for speed as long as you limit the fat. [side note, if you are trying to "bulk up" then whole limk throughout the day is a good thing]

As for egg whites, I guess theoreticaly they are easier to break down (you are cooking them right?) than other solid sources but I really don’t know… But my vote is for milk.

By: gene

gene — Fri, 16 Apr 2010 06:48:49 +0000

Is there any such thing as a NATURAL “fast protein”? I have nothing against protein powders, but they are very expensive where I live (Thailand). Would egg whites do the trick?

By: Darrin

Darrin — Tue, 30 Mar 2010 11:04:24 +0000

@Jesse – I did a quick look at Dr Max Powers Anabolic Stack and essentially it’s a “pump” formula. There are two ingredients I’m not familiar with, but the main components (Creatine, Arginine, Nitric Oxide and Glutamine) can all be purchased pretty cheaply separately. The only one of these with conclusive science behind it is creatine. The others have mixed reports of effectiveness (and even creative isn’t effective for everyone).

If it were me, I’d save my money and skip this. Even the best combination of supplements will only account for about 1% to 5% of your overall effectiveness (unless you go for steroids).

The real food you eat, your recovery habits, and your workouts themselves are far more important. Unless you are thinking of competition and are already in outstanding shape going for those last few inches of progress, you really don’t need these.

By: Jesse

Jesse — Mon, 29 Mar 2010 22:52:35 +0000

Here’s what I have been trying – and it really has worked for me but I have some questions.
My preworkout stack is the Dr Max Powers Anabolic Stack, and also 30 Minutes before workout take 20g whey protein
Questions:
any good reccomendations on buying the Max Powers Anabolic Stack in bulk ? I want to use the stack for 3 months, off for three months and then on again for 3 months. Any bulk options?

thinking about adding Vitamin C also, i’m just trying to mix and match to see what my body works well with and buy it all in bulk so i can save money.
thanks for any feedback.

By: USA

USA — Sat, 13 Feb 2010 05:20:44 +0000

NEWBIE, protein shakes are cheap, fast and awesome, buy your protein from wallmart 14.98 or 15.98 a 2 lb can, absolute cheapest anywhere. You will be able to bring them to work already made in water bottles. You will pay about 50 cents a meal. Consume creatine(buy monohydrate, one can will last forever and it’s cheap or you can buy a mix at wallmart for about 18 bucks) with gatorade before and after your workout but always 30 min before or after a meal. You don’t need to plan a week ahead, it’s not rocket science, keep it simple. Buy a case of bottled water, (the night before work) empty water into glass, mix 1 scoop(25 grams) protein with water, pour it back into bottle and put it in fridge, bring 2-3 to work with a zip lock bag of raw brocali, apples or some other good carb. If you like peanut butter, bring a peanut butter sandwhich on wheat(no jelly, honey if you must have a sweet, and cinnamin if you like it). This will keep you full, Eat big in the morning(eggs if you like them) and even a strip of bacon(only one), the fat will keep you feeling full. The key is to keep yourself feeling full all day, if you just consume shakes you will get cravings for bad foods so always eat something with them like a good carb. Take caffein tabs(cheap, cheap, cheap, one box of ten cost about one dollar, they come in a box at convenience stores, one pill before a workout will give you plenty of energy. You ever see those ads in muscle and fitness(super workouts, mind blowing power, their secret is shhh(caffein). Drink plenty of water, after you drink a shake, wash the bottle out at the water fountain and then sip on it, do this every time you drink a shake and you will get enough water. If you get gas, you probably didn’t drink enough water. I know guys will tell you to cook all this chicken and every thing else and it is good but shakes are just as good and they are cheap, fast and practical. Good luck brother.

By: USA

USA — Sat, 13 Feb 2010 04:56:05 +0000

I agree with the author here about eating before during and after. When I want to pack on pounds I eat a peanut butter, honey and cinnamin sanwdwich on wheat or white with a protein shake(40-50 grams) about an hour before workout. Then creatine (10 grams monohydrate or 5grams ethyl ester) with gatorade 30 minutes prior with one or two caffein pills (half a cup of coffee’s worth, 100-200mg). I then start drinking 50 grams of protein about 10 min into my workout and finish it by 30 min. I then consume 10 more grams of creatine with some gatorade finishing about 10 minutes prior to the end of my weighlifting, cardio after this on cardio days, 6-10 min max on bulking and 20-30 min when cutting. I usually workout about 60-75min. 3 days a week is cardio with 6-30 minutes of hiit training on treadmill, 1 minute sprint and 1 walking never letting my heart rate to go under 120(I am 42), usually going high to 160) I then have a big meal with about 50 grams of protein and 100-200 carbs mixed fast and slow within 1 hour. Pounds will come fast. When I am cutting I avoid carbs all together until 12 noon (I workout in the late afternoon), I know most will tell you this will destroy muscle but just increase Protein intake (100-150 grams before noon) and your body will burn fat all morning. I stay away from all sugars and bread when cutting. Oatmeal with splenda and cinnamin is awesome. Cinnamin is a must for me, great for dieting. This works for me, I hate steroids and I have been naturally working out for 30 years. This keeps me just as big as the drug guys and my blood work always comes back perfect with low cholesterol and I eat 4-6 eggs over easy almost every morning! Eggs do not increase bad cholestoral unless you consume an abundance of carbs, mainly sugars. Doctors love to tell you never to have more than one egg a day and then they put you on their favorite pharmicutical reps cholestoral pills(which btw is usually horrible for your liver) just remember, Bad cholestoral can only be manufactured with the help of carbs, take them away or burn them and your body can’t manufacture it.

By: Darrin

Darrin — Wed, 10 Feb 2010 16:33:49 +0000

@newbie – these are good questions for the forum:
http://worldfitnessnetwork.com/forum .
Quick answers: as a man, limit soy protein. Don’t worry about proteins vs. amino acids for now. Just eat foods that have lean protein. Don’t worry about shakes, except possibly right around your workout. Shakes are convenient, but not required. Real food works fine, just harder to prepare. 6-7 meals a day requires that you prepare several days in advance. For example, I cook 10 chicken breasts at a time, 5 lean hamburgers at a time, pre-cut all my veggies, etc. but I don’t eat them all at once! I store them and that lasts for several days. Carry a cooler with you at work.

By: Newbie

Newbie — Tue, 09 Feb 2010 13:56:39 +0000

Hi guys,

First this website is awesome. So many articles explained in an down to earth style. Congrats.

Then, the question. I’m a total newbie on those things, I used to be on of those guys who didn’t care at all what was on the plate as long as I was full leaving the table.

So now, I’m starting to work out, not much cardio, just weights and abs. So,

1. I have no idea about carbs, proteins, amino acids. There’s so much info from different sources i get lost pretty fast. One says milk, the other soya, other steak mixed with soya….

2. I work during the day so 6-7 meals a day…how?

3. I’m not skinny, but i do have some fat over the bones, I’m afraid that if I start drinking these shakes and stuff, I’ll get fat.

So what would you recommend? I allready drink a lot of milk (half-skimmed), I eat steak and eggs but only in the evening after workout.