Nutrition for Shieko

[superaveragebro]

Sound peri-workout nutrition is a must for this kind of training since workouts are long in duration. Am slowly building up my strategy for this kind of nutrition. What are your views about the following?

1 hour pre-workout --- normal meal (carbs and protein)

midway through workout --- carb drink (vitargo with amino acid tablets

post workout --- carb drink with one scoop whey protein, 1 serving glutamine, 1 serving creatine and one capsule 1000mg vitamin C.

What I'm trying to accomplish --- steady flow of energy throughout 2 hrs + long workout. Replenishing muscles with glycogen and not to deplete body of amino acids and so strip body of precious muscle. Also to remain in positive nitrogen balance and keeping natural test and GH levels from decreasing after 1 hour of training.

I appreciate your feedback pls

[starter20]

mmm when i feel low on energy during training i just eat a banana or drink some milk. my trainingspartner drinks chocomilk. seems to be working fine for us, even with the longer workouts

the whole coming into a catabole phase when youre training over an hour is a bit overrated imo. i know a lot of people with great gains/physique that train 2-3 hours a session.

[superaveragebro]

I agree with you that training over an hour ecc may be overrated. But it is scientifically proven that anabolic state decreases and you go into a catabolic state. It is also science that you need energy from the bloodstream and then from glycogen stores.
Another thing is that I read about studies that concluded that milk was the best food post-workout, but never good pre-workout or during the workout. However I cannot remember the reason why it was pointed out not to be consumed prior or while wroking out.
Anyway I cannot consume moderate to large amounts of milk because I am lactose intolerant.
I also feel like eating sometimes late into Shieko workouts. I have taken energy bars in the past, but liquids are always the preferred choice for peri-workout nutrition and solids always the preferred choice for the rest of the meals.
So that puts banana out. In my case as I mentioned already milk is out also.

[joeldibattista]

I usually have a solid meal (~50g protein from meat, ~75g carbs - usually from potatoes) about an hour before I train.

Then I drink one litre of water with carbs (~20g), electrolytes & BCAAs (10g) during training.

Post workout is usually 50g WPI and around 75g simple carbs (WMS or dextrose).

Then a large meal about an hour after that.

[superaveragebro]

yes excellent in my opinion. the BCAAs is what I don not take at the moment. Not because they are not good but because I cannot afford. Do you take BCAAs in powder form or tablets?

[joeldibattista]

Powder - I just mix it in with my carb+electrolyte drink.

[biglarge]

My normal routine:

90min before: solid carb/protein meal
15min before: preworkout supplement (caffeine,creatine,bcaa's,etc)
01min after: PWO shake of 50g carb/50g protein


I recently started adding 10g BCAAs with gatorade halfway through. This has noticeably increased my training endurance and focus.