Pre and Post workout meals - UK-Muscle Body Building Community

AussieMarc · 02-07-2004, 04:33 AM

Just wondering what you guys have before and after your workout.

I usually have some carbohydrates about 30 minutes before my workout to keep my energy levels high and than have a 40g protein shake with a nice chicken salad and sometimes a small serve of some nice fatty chips to reward the really good workout days.

What do you guys have?

Killerkeane · 02-07-2004, 11:58 AM

umm,, I take starchy and sugar carbs 30 mins pre workout, this helps because...Consuming simple sugars right before training can reduce the amount of glycogen used during exercise. This can prolong performance. More importantly, higher blood sugar and insulin levels appear to create a hormonal milieu favorable to anabolism (growth).
Post workout i have a protein shake, amino acid drink (i recommend this), and within 1 hour i make sure i eat 1.5g of protein per kg of bodyweight. So a lot of tuna, chicken, usually eat a lot of meat.

Thanks sychokid ;)

powerU · 02-07-2004, 04:55 PM

you need some simple carbs in with your protein PWO killerkeane

Jock · 02-07-2004, 05:21 PM

You take simple carbs before you workout?

**robdog** · 02-07-2004, 07:15 PM

i have a small meal like chicken and rice about an hour pre workout the post workout i have 50-60g of whey in water with 50g of maltodextrin/glucose 50:50 with 5g of creatine and 5 g of glutamine.

Killerkeane · 02-07-2004, 07:27 PM

i do take glucoge/simple carbs before my workout, as i said in my post before except i said simple sugars, what i meant by this is sugar carbs.

Jock · 03-07-2004, 05:05 PM

Sorry mate, I don't quite understand your last post.

I think you will find a lot more benefit by consuming simple carbs after your workout.

The powerful effects of simple carbs on blood-sugar and insulin levels need to be harnessed after you workout. Have a small meal containing stable complex carbs and some protein. I have a bowl of Porridge and a protein shake but Robdog's example is good also.

If you feel you need some simple carbs before you workout then a piece of fruit should supply you with enough without having to much effect on blood sugar/insulin levels.

Best of luck, Jock

**big pete** · 05-07-2004, 09:06 AM

normal (ish) meal and hour before

protein shake straight after

Killerkeane · 05-07-2004, 10:41 AM

hmmm, well yeah i do know to eat normal starchy carbs before workout, like pasta or rice, but i seem to lift so much more by eating sugary simple carbs. Im gonna stop doing this though as i know it is not good and will be no benefit in the long run.

BSF James · 08-07-2004, 01:46 PM

I always try to make sure I have a meal within an hour and a half before training. Sometimes I'll have a garnell enrage or a redbull right before the workout.

After the workout I'll have whey and carbs. Either an instant mass or just a pure whey protein with a serving of creatamax 8000gl (30g of dextrose plus creatine).

Killerkeane · 08-07-2004, 02:25 PM

i take a supplement called amino load that is all the amino acids, i have seen much improvement with that.

I should take it post workout but i take it pre, as taking it before supposedly increases muscle contraction.

demon · 08-07-2004, 03:43 PM

Quote:

Originally Posted by silentbob

Sometimes I'll have ... a redbull right before the workout.

Me too - well actually it's Tesco Kick, which is about quarter the price. I think I'm becoming resistant to the caffeine though!

Killerkeane · 08-07-2004, 04:18 PM

they sell bulk red bull down booker cash and carry very cheap.
i thought caffience wasnt supposed to be consumed before workout?

demon · 08-07-2004, 07:55 PM

It messes up blood sugar levels, so it probably shouldn't.

Killerkeane · 09-07-2004, 12:29 AM

yeah thats what i heard, which makes perfect sense really

02-07-2004, 04:33 AM	#1 (permalink)
AussieMarc UK-M's Token Aussie Join Date: Jun 2004 Location: QLD, Australia Posts: 1,492	Pre and Post workout meals Just wondering what you guys have before and after your workout. I usually have some carbohydrates about 30 minutes before my workout to keep my energy levels high and than have a 40g protein shake with a nice chicken salad and sometimes a small serve of some nice fatty chips to reward the really good workout days. What do you guys have?

02-07-2004, 11:58 AM	#2 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	umm,, I take starchy and sugar carbs 30 mins pre workout, this helps because...Consuming simple sugars right before training can reduce the amount of glycogen used during exercise. This can prolong performance. More importantly, higher blood sugar and insulin levels appear to create a hormonal milieu favorable to anabolism (growth). Post workout i have a protein shake, amino acid drink (i recommend this), and within 1 hour i make sure i eat 1.5g of protein per kg of bodyweight. So a lot of tuna, chicken, usually eat a lot of meat. Thanks sychokid ;) __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

02-07-2004, 05:21 PM	#4 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,069	You take simple carbs before you workout? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

02-07-2004, 07:15 PM	#5 (permalink)
robdog UK-Muscle Moderator Join Date: Dec 2003 Location: Home!! Posts: 5,698	i have a small meal like chicken and rice about an hour pre workout the post workout i have 50-60g of whey in water with 50g of maltodextrin/glucose 50:50 with 5g of creatine and 5 g of glutamine. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 25% off for UKM members (discount code UKM25)

02-07-2004, 07:27 PM	#6 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	i do take glucoge/simple carbs before my workout, as i said in my post before except i said simple sugars, what i meant by this is sugar carbs. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

02-07-2004, 04:55 PM	#3 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,141	you need some simple carbs in with your protein PWO killerkeane

03-07-2004, 05:05 PM	#7 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,069	Sorry mate, I don't quite understand your last post. I think you will find a lot more benefit by consuming simple carbs after your workout. The powerful effects of simple carbs on blood-sugar and insulin levels need to be harnessed after you workout. Have a small meal containing stable complex carbs and some protein. I have a bowl of Porridge and a protein shake but Robdog's example is good also. If you feel you need some simple carbs before you workout then a piece of fruit should supply you with enough without having to much effect on blood sugar/insulin levels. Best of luck, Jock __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

05-07-2004, 09:06 AM	#8 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	normal (ish) meal and hour before protein shake straight after __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

05-07-2004, 10:41 AM	#9 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	hmmm, well yeah i do know to eat normal starchy carbs before workout, like pasta or rice, but i seem to lift so much more by eating sugary simple carbs. Im gonna stop doing this though as i know it is not good and will be no benefit in the long run. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

08-07-2004, 01:46 PM	#10 (permalink)
BSF James BodyShapers Fitness MD Join Date: Sep 2003 Location: Telford Posts: 1,258	I always try to make sure I have a meal within an hour and a half before training. Sometimes I'll have a garnell enrage or a redbull right before the workout. After the workout I'll have whey and carbs. Either an instant mass or just a pure whey protein with a serving of creatamax 8000gl (30g of dextrose plus creatine). __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. -Now with FREE shipping available on all UK mainland orders! 5% off your first order - use discount code ukm6. The #1 choice for To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. with rapid, reliable service. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - research backed sports nutrition.

08-07-2004, 02:25 PM	#11 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	i take a supplement called amino load that is all the amino acids, i have seen much improvement with that. I should take it post workout but i take it pre, as taking it before supposedly increases muscle contraction. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

08-07-2004, 04:18 PM	#13 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	they sell bulk red bull down booker cash and carry very cheap. i thought caffience wasnt supposed to be consumed before workout? __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

08-07-2004, 07:55 PM	#14 (permalink)
demon Looking Freaky Join Date: Apr 2003 Location: Northern Ireland Posts: 809	It messes up blood sugar levels, so it probably shouldn't. __________________ DEMON "We are what we repeatedly do. Excellence then, is not an act, but a habit." - Aristotle

09-07-2004, 12:29 AM	#15 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	yeah thats what i heard, which makes perfect sense really __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen: