Eating Before and After Training

  • Posted by a hidden member.
    Log in to view his profile

    Dec 14, 2009 2:15 AM GMT
    So here's the deal; I know to gain muscle, one needs to eat a lot (quality calories, not junk). I've been lifting weights for a while now, so I'm past the basics, but I just want to do a few tweaking here and there to maximize gains.

    I've always been under the impression that it does not matter when you train during the day. As long as you get a good quality workout and get the correct nutrition into your body, you will get results. What I'm curious about though, and what I recently heard from a personal trainer trying to give me advice, is that it's best to get the correct nutrition for a full 24 hours AFTER you work out, not the DAY you work out. I guess I never really thought about that, and I've gotten results doing it the way I have, but as I said, I want to maximize my gains.

    I'm in the middle of being an ecto/mesomorph, so it's hard for me to gain muscle, but not incredibly hard. I still need to be aware of putting on too much fat. Basically, what I've been doing is, on workout days, I get the correct nutrition I need (carbs, fats, protein, etc) and on days I don't work out I don't eat as much and try to focus on cardio to lose the fat I've gained.

    I've done a lot of research on nutrition, and I know WHAT to take to gain muscle, but I'm at the point now where I have a bit of fat that I'd like to get rid of while maintaining/gaining muscle as well, and I'm not sure what to do.

    So what I'm asking is; Should I work out earlier in the day and eat a lot for 24 hours after my workout, and then for the next 24 hours take it a bit easier and do cardio, instead of taking nutrition on a day by day basis?

    I feel like I'm rambling and not making much sense here, so let me know if I sound like an idiot. icon_confused.gif

    Sorry, and thanks for the help.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 14, 2009 7:25 PM GMT
    "..I recently heard from a personal trainer trying to give me advice, is that it's best to get the correct nutrition for a full 24 hours AFTER you work out, not the DAY you work out."

    Maybe I'm not understanding what this personal trainer is saying here. But this doesn't make sense to me. Because 24 hours is one full day. So in essence, you're taking up nutrition on the same day of your workout, assuming you workout everyday.

    But he is kinda/sorta right. Post-workout nutrition is important. You need to replenish some of the fuel (glycogen) that your body burned during your workout. Most people drink a protein shake mixed with some simple carbs, immediately after their workout. And then eat normal meals the rest of the day. Which brings up the next point..

    You should be properly eating at all times. I don't think it's necessarily a good idea to eat properly on your workout days and eat sparingly on your off-days. Because on your off-days, your body is healing and recovering from the previous workout. And it needs nutrition to aid in the recovery process.
  • Smaccoms

    Posts: 5

    Dec 14, 2009 9:14 PM GMT
    Yea when you work out to gain muscle, you should make sure to eat correctly to gain the muscle the day after too. Your muscles tear when your work them out. The day after you work them, they repair themselves by filling in the gaps you made by either making more muscle, or expanding the current muscle cells you already have. That's why your not supposed to work the same muscle group two days in a row. That second day the muscle is repairing and rebuilding, which is how you gain muscle mass in the first place.
    If your working out to build muscle, you should expand your diet to compensate for the extra calories you're burning. If you do that, you should cover to extra nutrients you need as long as you're eating a balanced diet. It tends to be an accurate generalization to say that you're going to gain some fat while you're working to gain muscle, and you're going to lose some muscle while you're working to lose fat. That's just fact, you cannot change it. However, the effect is minimal (meaning when your working to gain muscle, you will gain a little fat, and vice versa) You can't work out to gain muscle and lose fat at the same time, your time will be wasted. It's better to focus on gaining muscle for a period, then to focus on losing the fat that you gained while gaining that muscle. If you try eating enough for your muscle the day of your work out, then eating more sparingly to lose the fat, you're not going to get anywhere. That second day you still need to be feeding your muscle so that it can repair itself, otherwise you're not really going to gain the muscle. You can't take it day to day like that, it's doesn't work. Sorry
    Now I'm not a licensed Personal Trainer, but I am kinesiology major in school.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 15, 2010 5:23 PM GMT
    just eat as u normally would bud. yes some would say that working out earlier in the day is better so ur feeding ur muscles the rest of the day but like they said before ur body is constantly building and repairing. its not a process that stops when u stop lifting. u could be sabotaging urself by not eating enough on the days u dont lift. the only way to burn fat and not lose muscle as well is to do cardio. cardio is aerobic meaning it needs oxygen to produce energy and during aerobic workouts fat is the catalyst to ur body using that oxygen to produce energy. lifting doesnt use the same process to produce energy and will not burn fat. u can starve urself to lose fat as well but ur gonna lose muscle also
  • Posted by a hidden member.
    Log in to view his profile

    Jan 15, 2010 5:24 PM GMT
    and as he said before protein shake with simple carbs immediately after working out is pretty much essential for me
  • Posted by a hidden member.
    Log in to view his profile

    Jan 28, 2010 2:27 PM GMT
    if u stick to the 5-6 small meals a day plan.....eat some fast carbs 60mins b4 training, shake immediatley after and a meal within 60 mins...you wont go far wrong, cassein as a pre bed time shake or cottage cheese....great for slow protein release while u sleep.....

    how often are you doing cardio?

    what is more important to you right now?...gaining size/ mass?

    i do 1 cardio session per week, anymore and i can drop 2-3lbs the following week

    when i first started my goal was to get some good size on me...i didnt worry too much about my abs.....i ate well, worked out 4 times a week...slept 8hrs...plenty fluids and i made good gains with min fat........