When to have macro's
When to have macro's
Hi,
Does anyone know of any accurate articles which explain when to have your macronutrients.
By which i mean, what to have PWO, in the mornings, at night, and when to mix the macros (e.g. whey + milk).
I want to learn about this, it would make meal plan design much easier.
I don't have an article in particular but it's all over the place. Some prefer to eat their last bit of carbs in their PWO meal. As for postworkout and stuff like that there seems to be a really strict science behind it.
Basically, your pre-workout meal should be 1-2 hours before your actual workout. It should contain little to no fat as it apparently slows the absorption of nutrients which is something we apparently want to avoid. So basically, lean meats and complex carbs in pre-workout meal.
Then 30 minutes or something like that before your workout, you consume your pre-workout shake. Your pre-workout shake is all up to you. Personally, I use a NO2, Creatine, and BCAAs.
Then during the workout, you'll be sipping some more BCAAs and some like to use carbs or whey in it. Post workout shake is debatable. Why do I say that? Well, I've been visiting the supplement science section and one guy said that dextrose actually inhibits your ability for the rest of the day to burn fat after you've consumed it. I personally didn't see the study or have looked for it, but he claimed to have one. I also had a post that describe that you do not need a high GI carb post workout so consuming oats mixed with whey is just as good.
Then post workout meal, is same as your pre workout. Lean meats, veggies, and complex carbs.
Pre/Peri/Post Workout Article -
You can use malto/dextrose in your PWO though if you want. Read the article good stuff. As for the last meal of the day of course, people love the PB+CC mix. The science seems to be behind that you're consuming a slow digesting protein and you have fats in it to slow down the digestion even more to give you a steady stream of nutrition while sleeping. So you don't have to use PB+CC but Casein+Fats seems to be the ideal thing near bed time.
As for everything else, it's whatever you want it to be. It really doesn't seem to make a difference as things work differently for some. Experiment on your own. I know the pains of trying to plan out your meals. I'm doing it right now but you'll get the hang of it eventually.
I don't have an article in particular but it's all over the place. Some prefer to eat their last bit of carbs in their PWO meal. As for postworkout and stuff like that there seems to be a really strict science behind it.
Basically, your pre-workout meal should be 1-2 hours before your actual workout. It should contain little to no fat as it apparently slows the absorption of nutrients which is something we apparently want to avoid. So basically, lean meats and complex carbs in pre-workout meal.
Then 30 minutes or something like that before your workout, you consume your pre-workout shake. Your pre-workout shake is all up to you. Personally, I use a NO2, Creatine, and BCAAs.
Then during the workout, you'll be sipping some more BCAAs and some like to use carbs or whey in it. Post workout shake is debatable. Why do I say that? Well, I've been visiting the supplement science section and one guy said that dextrose actually inhibits your ability for the rest of the day to burn fat after you've consumed it. I personally didn't see the study or have looked for it, but he claimed to have one. I also had a post that describe that you do not need a high GI carb post workout so consuming oats mixed with whey is just as good.
Then post workout meal, is same as your pre workout. Lean meats, veggies, and complex carbs.
Pre/Peri/Post Workout Article -
You can use malto/dextrose in your PWO though if you want. Read the article good stuff. As for the last meal of the day of course, people love the PB+CC mix. The science seems to be behind that you're consuming a slow digesting protein and you have fats in it to slow down the digestion even more to give you a steady stream of nutrition while sleeping. So you don't have to use PB+CC but Casein+Fats seems to be the ideal thing near bed time.
As for everything else, it's whatever you want it to be. It really doesn't seem to make a difference as things work differently for some. Experiment on your own. I know the pains of trying to plan out your meals. I'm doing it right now but you'll get the hang of it eventually. Lol, seems more complicated than i thought.
Thanks for the link.
Here you go, John Berardi covers this in depth:
And another article by John about Post workout nutrition:
What do you do on non workout days, do you eat the same except you take out the 30min prior to workout shake and the 30min pwo shake?
What do you mean non-workout day?
Do you mean days you don't lift weights but still do cardio?
Or do you mean days you don't do any exercise at all?
If you're talking about a "cardio only" day you will keep pre and post workout nutrition the same.
If you're talking about a complete rest day, you'd eat the same amount of calories overall for the day, you'll just replace the pre/post workout nutrition with whole foods since you don't need the fast-absorbing qualities of the supplements.
What do you mean non-workout day?
Do you mean days you don't lift weights but still do cardio?
Or do you mean days you don't do any exercise at all?
If you're talking about a "cardio only" day you will keep pre and post workout nutrition the same.
If you're talking about a complete rest day, you'd eat the same amount of calories overall for the day, you'll just replace the pre/post workout nutrition with whole foods since you don't need the fast-absorbing qualities of the supplements. Awesome thanks
On a different subject, if i were cutting on 2000 calories a day, how would i cycle them? Only calories though not carbs as well. Although naturally if you cycle caloires, carbs will alter to.
bump
I usually just bias larger percentages of my calories right around my workouts.
On days that I don't do any intense workouts I eat larger meals earlier in the day and taper them down the later it gets.
I don't pay attention to specific amounts of calories or specific percentages, I just figure if I'm exercising or doing some other activity I will need a little more energy thus more food. On days I'm not doing much I know I need a larger breakfast since it's been a while since my last meal, and the rest of the day is smaller meals since activity is limited or low intensity.
Hi,
Does anyone know of any accurate articles which explain when to have your macronutrients.
By which i mean, what to have PWO, in the mornings, at night, and when to mix the macros (e.g. whey + milk).
I want to learn about this, it would make meal plan design much easier.
Answer:
I don't have an article in particular but it's all over the place. Some prefer to eat their last bit of carbs in their PWO meal. As for postworkout and stuff like that there seems to be a really strict science behind it.
Basically, your pre-workout meal should be 1-2 hours before your actual workout. It should contain little to no fat as it apparently slows the absorption of nutrients which is something we apparently want to avoid. So basically, lean meats and complex carbs in pre-workout meal.
Then 30 minutes or something like that before your workout, you consume your pre-workout shake. Your pre-workout shake is all up to you. Personally, I use a NO2, Creatine, and BCAAs.
Then during the workout, you'll be sipping some more BCAAs and some like to use carbs or whey in it. Post workout shake is debatable. Why do I say that? Well, I've been visiting the supplement science section and one guy said that dextrose actually inhibits your ability for the rest of the day to burn fat after you've consumed it. I personally didn't see the study or have looked for it, but he claimed to have one. I also had a post that describe that you do not need a high GI carb post workout so consuming oats mixed with whey is just as good.
Then post workout meal, is same as your pre workout. Lean meats, veggies, and complex carbs.
Pre/Peri/Post Workout Article -
You can use malto/dextrose in your PWO though if you want. Read the article good stuff. As for the last meal of the day of course, people love the PB+CC mix. The science seems to be behind that you're consuming a slow digesting protein and you have fats in it to slow down the digestion even more to give you a steady stream of nutrition while sleeping. So you don't have to use PB+CC but Casein+Fats seems to be the ideal thing near bed time.
As for everything else, it's whatever you want it to be. It really doesn't seem to make a difference as things work differently for some. Experiment on your own. I know the pains of trying to plan out your meals. I'm doing it right now but you'll get the hang of it eventually.
Answer:
I don't have an article in particular but it's all over the place. Some prefer to eat their last bit of carbs in their PWO meal. As for postworkout and stuff like that there seems to be a really strict science behind it.
Basically, your pre-workout meal should be 1-2 hours before your actual workout. It should contain little to no fat as it apparently slows the absorption of nutrients which is something we apparently want to avoid. So basically, lean meats and complex carbs in pre-workout meal.
Then 30 minutes or something like that before your workout, you consume your pre-workout shake. Your pre-workout shake is all up to you. Personally, I use a NO2, Creatine, and BCAAs.
Then during the workout, you'll be sipping some more BCAAs and some like to use carbs or whey in it. Post workout shake is debatable. Why do I say that? Well, I've been visiting the supplement science section and one guy said that dextrose actually inhibits your ability for the rest of the day to burn fat after you've consumed it. I personally didn't see the study or have looked for it, but he claimed to have one. I also had a post that describe that you do not need a high GI carb post workout so consuming oats mixed with whey is just as good.
Then post workout meal, is same as your pre workout. Lean meats, veggies, and complex carbs.
Pre/Peri/Post Workout Article -
You can use malto/dextrose in your PWO though if you want. Read the article good stuff. As for the last meal of the day of course, people love the PB+CC mix. The science seems to be behind that you're consuming a slow digesting protein and you have fats in it to slow down the digestion even more to give you a steady stream of nutrition while sleeping. So you don't have to use PB+CC but Casein+Fats seems to be the ideal thing near bed time.
As for everything else, it's whatever you want it to be. It really doesn't seem to make a difference as things work differently for some. Experiment on your own. I know the pains of trying to plan out your meals. I'm doing it right now but you'll get the hang of it eventually. Lol, seems more complicated than i thought.
Thanks for the link.
Answer:
Here you go, John Berardi covers this in depth:
And another article by John about Post workout nutrition:
Answer:
What do you do on non workout days, do you eat the same except you take out the 30min prior to workout shake and the 30min pwo shake?
Answer:
What do you mean non-workout day?
Do you mean days you don't lift weights but still do cardio?
Or do you mean days you don't do any exercise at all?
If you're talking about a "cardio only" day you will keep pre and post workout nutrition the same.
If you're talking about a complete rest day, you'd eat the same amount of calories overall for the day, you'll just replace the pre/post workout nutrition with whole foods since you don't need the fast-absorbing qualities of the supplements.
Answer:
What do you mean non-workout day?
Do you mean days you don't lift weights but still do cardio?
Or do you mean days you don't do any exercise at all?
If you're talking about a "cardio only" day you will keep pre and post workout nutrition the same.
If you're talking about a complete rest day, you'd eat the same amount of calories overall for the day, you'll just replace the pre/post workout nutrition with whole foods since you don't need the fast-absorbing qualities of the supplements. Awesome thanks
Answer:
On a different subject, if i were cutting on 2000 calories a day, how would i cycle them? Only calories though not carbs as well. Although naturally if you cycle caloires, carbs will alter to.
Answer:
bump
Answer:
I usually just bias larger percentages of my calories right around my workouts.
On days that I don't do any intense workouts I eat larger meals earlier in the day and taper them down the later it gets.
I don't pay attention to specific amounts of calories or specific percentages, I just figure if I'm exercising or doing some other activity I will need a little more energy thus more food. On days I'm not doing much I know I need a larger breakfast since it's been a while since my last meal, and the rest of the day is smaller meals since activity is limited or low intensity.