The complete guide to pre/pos/pos-pos nutrition

[jose1978]

So people, I just want have it in one only topic all info that one would need to know about that.

I will state my questions and everybody is welcome to add theirs..

PRE
1.1- How much carb?
1.2- What type of carbo?
1.3- When to eat/drink the carb?
1.4- How much protein?
1.5- What type of protein?
1.6- When and how to eat/drink the protein?

POS
2.1- How much carb?
2.2- What type of carbo?
2.3- When to eat/drink the carb?
2.4- How much protein?
2.5- What type of protein?
2.6- When and how to eat/drink the protein?

POS-POS
3.1- How much carb?
3.2- What type of carb?
3.3- When to eat/drink the carb?
3.4- How much protein?
3.5- What type of protein?
3.6- When and how to eat/drink the protein?

 

[Techo]

I'll get it started, more later?

Quote[/b] ]PRE
1.1- How much carb?

"Pre workout shake containin 25-30 grams of carbs..."
From:
FAQ: Diet and Nutrition

Quote[/b] ]1.2- What type of carbo?

Fast absorbing recommended? Dextrose (glucose) or maltodextrin?

Quote[/b] ]1.3- When to eat/drink the carb?

Aim for less than an hour before workout?

Quote[/b] ]1.4- How much protein?

"Pre workout shake containin ... 15 grams of protein"
From:
FAQ: Diet and Nutrition

Quote[/b] ]1.5- What type of protein?

Fast absorbing: Whey protein

Quote[/b] ]1.6- When and how to eat/drink the protein?

Less than an hour before workout. Doesn't matter how the protein is eaten, as long as it's absorbed into the blood stream by workout time...

Quote[/b] ]POS
2.1- How much carb?

"It is recommended that at least 0.7 - 1.0 gram of carbohydrate per kilogram body weight be consumed immediately after exercise and then again 1-2 hours later."
From:Pre/Post Exercise Nutition

Quote[/b] ]2.2- What type of carbo?

"...grains, roots, fruits and vegetables will provide our carbohydrates."
"Your best sources of whole grain foods are oatmeal, whole grain rice, and corn." ...Also roots such as potatos and yams
From:Eating for Size

Quote[/b] ]2.3- When to eat/drink the carb?

Right after W/O, repeat 1-2 hour after that...
From: <a href="http://www.hypertrophy-specific.com/hsn_art....trition[/URL" target="_blank">

Quote[/b] ]2.4- How much protein?

~30 grams
From:Quote[/b] ]2.5- What type of protein?[/QUOTE]
Slow absorbing...

Quote[/b] ]2.6- When and how to eat/drink the protein?

Immediately after...

 

[EctoSquat]

Refer here:

Pre, During, and Post Workout Nutrition

That covers EVERYTHING, and is written by a very smart man.

 

[imported_dkm1987]

http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi?act=ST;f=13;t=23

Other than this there isn't much else to it.

 

[Techo]

Quote[/b] (dkm1987 @ June 21 2004,4:45)]http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi?act=ST;f=13;t=23
Other than this there isn't much else to it.

True, but wouldn't it be nice to have it consolidated =)

 

[Tom kristensen]

I don't see any reason why to take a pre-workout shake, except you train early in the morning.
Eat a good meal 1,5-2 hours before training. Then there will be enough carbs and protein in the blood.

My postworkout shake:

90g Dextrose
60g Whey
5g Creatin