Feb 24 2009
Pre- and Post-Workout Nutrition to Maximize the Training Effect
I’ll gladly admit that most of the nutritional strategies I currently use are a mixture based on the work of performance nutritionists Paul Cribb and John Berardi….along with a little trial and error through the years on my part and a lot of studying and research! I can honestly say that Paul Cribb’s recommendations in regard to pre- and post-workout meals (which I’ll give to you) have created almost drug-like effects on my and my athlete’s performance. In fact, since using his simple recommendations since 2001, I personally feel that I have gained size twice as fast while using Paul Cribb’s “bracketing” strategy, and I’m sure that you’ll get a lot out of it too!
The post-workout meal has long been known to potentiate the training effect and increase recovery after a grueling training session. This led many coaches and trainers to recommend huge amounts of nutrients post-workout to take full advantage of the increased nutrient uptake by the muscles following resistance training. While this strategy was certainly a step in the right direction, recent research and experience has found that splitting the post-workout meal into two smaller pre- and post-workout meals works much better. It leads to less muscle breakdown, more amino acid uptake by the muscle, and faster glycogen resynthesis. In layman’s terms - - you grow big…FAST!
The bracketing strategy calls for on pre-workout shake immediately before each workout to flood the bloodstream with amino acids and glucose. As well as one post-workout shake immediately after each workout to jump-start the recovery process.
Each shake should contain a mixture of 25-35 grams of whey protein, 35-45 grams of carbohydrates, and 5-10 grams of creatine. Adding BCAAs to the mix would probably do wonders, too.
Now depending on your goals, you may want to change the composition of the drinks.
If you want to maximize muscle gain (not concerned about getting leaner)
Protein: 25-35 grams
Carbohydrates: 60-70 grams
Creatine: 5-10 grams
Simply add our regular shake from above to 1 serving of Gatorade.
If you want to get lean fast (and don’t care about gaining a lot of muscle)
Protein: 35-45 grams
Carbohydrates: 25-35 grams
Creatine: 5-10 grams
Here, you simply cut the carbohydrate portion from our regular shake above and, if needed, add a scoop of some pure protein powder.
How I am incorporating this tactic as I get leaner and gain/retain my muscle mass
I am a big advocate of bracketing your workouts with these super nutrients. But as I said, trial and error has lead me to a more refined approach tailor suited towards me. I have found my body doesn’t shed it’s fat as fast if I take in too many simple carbs. I also have found that the timing of specific carbs are VERY important to my success. Also, my energy levels, thus my training, is very effected by certain nutrients.
When my calories are on the lower side, using the above recommendations for my pre-workout drink leaves me feeling gassed out about half way through. Whey protein and simple carbs just get shuttled too fast into the system and I find myself dragging ass quickly. But I still want to take advantage of the “bracketing” research.
What I do is instead of taking a whey protein and simple carb shake immediately before, I ingest a meal replacement powder about an hour prior. My MRP gives me 40 grams of different proteins (mostly whey), 24 grams of low-sugar carbs, some Essential Fatty Acids, loads of Vitamins and Minerals, and a nice array of Amino Acids (loaded with BCAAs). I currently don’t use creatine pre-workout, but it would be easy to add a teaspoon to this shake if you wanted to. With my MRP, there is no spike and no crash. I get all of the nutrients and retain all of my energy for great, muscle building workouts.
My post-workout shake is pretty standard to the “bracketing” recommendations. I take 1 serving of a creatine product that gives me 20 grams of carbs, 3 different types of creatine, and loads of recovery agents (including BCAAs). After I sip that down (which takes all of about 2 minutes) I have whey shake that has 34 grams of protein and some other goodies such as EFAs, more BCAAs, antioxidants, and more!
Has my strategy been working? Well, since the New Year, I have shedded about 25 bounds of fat, I look a TON more muscular, and my strength keeps going up! You tell me if it’s working!?!?!
