posted Sun, 12/09/2012 - 16:10
1059
AM workouts
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Hey guys quick question,
Gonna try and get Into morning workout grind but was wondering best thing to do as far as eating. Go on empty stomach and have meal 1 after? Or eat meal 1 then go?
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I've tried am workouts on an empty stomach and I simply run outta gas, get the shakes and feel like passing out!! (sounds like a day at the crackhouse) Try a cinnamon-raisin bagel with 2Tbsp natty PB with some whole milk (8oz) 1 hour prior.... I also use 1500mgs of beta-alanine. Huge difference!
i train 7am and their is no way i could train hungry so an empty stomach would be impossible' personally i eat same thing every mornin 100 grms oats and 2 scoops choc whey mixed in and that sorts me through my workout '
one meal 30 min before workout, another one after, assuming that ur workout last for 2+ hours
I do 1 scoop of whey w/ 10oz skim pre wo then 2 scoop whey w/ 16oz water post wo then I do 12 egg whites and 1/2c oats. Since I am cutting that is all the carbs I will take in all day aside from what's in veggies(no corn tho)
Anoni tend to go on an empty stomach; however, i make sure to monitor HR and pace the intensity so that i ensure that the metabolic pathways remain anaerobic. if you're not careful here, the aerobic pathways can easily become engaged even to a small extent. this would be counter-productive due to the lack of cirulating glucose and depleted liver glycogen. as a result, body proteins will be catabolized for glucose synthesis. to avoid this, you can do one of two things:
1) eat a carbohydrate-rich meal consisting of complex carbs 2-3 hours prior to your workout. this will ensure that liver glycogen is replaced along with restoring optimum glucose levels; thereby, transitioning out of a catabolic state. this would not be appealing for most, since it would require you to wake 2-3 hours prior to consume this preworkout meal.
2) consume a protein shake consisting of casein approximately 1 hour prior to your workout. if your goal is to cut or lean up, you would want to refrain from carb enrichment here. if the goal is size/strength, moderate carbs would be ideal - keep in mind you're not looking for an insulin spike here, only what is necessary to counter teh catabolic metabolism. IMO this would be most ideal for someone that hits the gym early in the morning.
The peptide chain making up the casein protein will promote a more gradual rise in and more constant level of circulating amino acids. Becasue we are in a catabolic state upon waking, intense activity can cause proteins (tissue or dietary) to be broken down and converted to glucose for energy purposes. Supplementing with casein will ensure that blood proteins are provide via a dietary source, thereby preserving lean tissues during this time.
Immediately following the workout, you will want to ingest both fast digesting carbs and proteins (whey). The amounts of carbs should be 40-60 g and protein should be 20-40 g. This induces an insulin spike, which will drive the newly absorbed glucose and proteins into the recovering muscle when it is needed the most.
Here's a quick read on the differences between whey and casein:
http://www.eroids.com/forum/training-nutrition-diet/supplements/casein-v...
And, here's a quick read on the mechanics behind the insulin spike post workout:
http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/for...
personally, when I do am workouts, I like to have a small breakfast, that includes a whey protein shake, pre-workout on the drive over (half a scoop of assualt or w/e freebies I have layin around) as long as it has caffiene. pound water during workout (sometimes I use bcaa's or amino's during workout if I feel I need it). post workout make sure to get fast carbs and protein and then shortly after that another breakfast meal, and another meal after that 90-120 min later.
Protein first. You wake and are fully catabolic. Don't drop mass. Protein...20mins oatmeal....jam workout. After workout...protein...wait 20mins....normal early meal.
am empty stomach morning workouts are were its at especially cutting.