Increased callories intake on vs post traning day.

Discussion in 'Diet & Nutrition' started by Lateralus, May 28, 2011.

  1. Lateralus

    Lateralus New Member

    Firstly I tried getting this answered on another forum and got loads answers, but none that actually asnwered my question. So i'd realy be great, if we could stick more or less to an A or B answer.

    I short I've been doing, what would look like a (slightly involuntary) Zig-Zag diet.
    This is do to the fact, that at work, the food is good on wednesdays, and if often sneak in some cake/desert on fridays.
    I have no real desire to change this, and I make up for it durring the rest of the week.
    to make the a little clearer my week would look like this.

    Mon: low cal.
    Tue: low cal.
    Wed: High cal.
    Thu: low cal.
    Fri: High cal.
    Sat low cal
    Sun: low cal.

    Wanting to make use of a "necessary evil" I thougt I'd arrange my trainig around this. I had the initial idea, that i would put the increased energy to good use, by training wed, and fri (evening), and implemented this.

    But now that i think about it, I might not actually need more energy, at least until the end of each microcycle, and it would be of better use the day after, when recuperating?

    Considering the trade-offs, which one is the better option?
  2. Totentanz

    Totentanz Super Moderator Staff Member

    It is better to have higher calories the day after training. Remember, prior to training, protein synthesis is probably at baseline so extra calories prior to training are probably going to fat.

    Once you train, protein synthesis starts to rise and peaks appx 24 hours after the training and returns to baseline somewhere around 36 hours after training. So basically, the day after you train, protein synthesis is raised pretty much that entire day. Ergo, to maximize muscle gain, you should overeat the day after you train.
  3. Lateralus

    Lateralus New Member

    Thank you Totentanz for the thorough and exact answer.
    It makes good sense, so i'll implement this right away.
  4. Greenlantern11B

    Greenlantern11B New Member

    I train at 5am-6am. Can i just pig out every day?
  5. Lateralus

    Lateralus New Member

    By the way, can I qoute you this in another (danish) forum? Preferably, with screenname and forum.
    As mentioned I never got a good answer there, and would like to end the thread properly, with your suggestion.
  6. Totentanz

    Totentanz Super Moderator Staff Member

    Well sure but even with protein synthesis raised, you'll never have 100% of calories going toward muscle protein. If you don't mind fat gain though, then go ahead.
  7. Totentanz

    Totentanz Super Moderator Staff Member

    Go ahead. Hopefully they don't want study citations, but even if they did, I'm sure Bryan cites the studies somewhere in the HST article.
  8. Lateralus

    Lateralus New Member

    Great, thanks.
    I was able to verify your answer to a degree, that I don't think it would be questionable.

    For reference:
    Exercise, protein metabolism, and muscle growth.
    Tipton KD, Wolfe RR.
    "Metabolism Division, Department of Surgery, University of Texas"
  9. Greenlantern11B

    Greenlantern11B New Member

    so my best time to eat is 6am on tues,thurs,and sat? 6am-6pm?

    and no carbs on monday-wednesday-friday-sat- and sunday?

    or can i do carbs for breakfast on m-w-f since i workout those days and eat breakfast 30min-1hr after working out. then no carbs the rest of the day as well at sat and sunday
  10. Totentanz

    Totentanz Super Moderator Staff Member

    The best time to eat would be, if you train at 6 am, from after you train until 6 am the next day. So... even a large meal before bed on the day of training, which probably isn't an option for you. However, remember that protein synthesis only peaks 24 hours out and drops off around 36 hours later. So actually, if you train at, for example, 6 am on Monday, you would want to keep calorie intake high until 6 pm Tuesday.

    The carbs thing is up to you, depends on what kind of diet you are doing. When I am trying to gain mass, I do not limit carbs. I think carbs are very important for adding mass and strength. my best gains in strength have been when I kept carbs high. So that part is up to you.

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