Not exact matches
Design your training
around a diet plan which includes meals with lots of protein and complex
carbohydrates 60 - 90 minutes before your
workout, a protein shake filled with BCAAs you can drink during your
workout and a whey protein shake you can take immediately post-
workout, with some creatine, glucose, and glutamine added.
Yes, a lot of assumptions were made here (and I'm sure you could argue plus or minus 10 - 25 % for ANY of these numbers), but this hopefully puts it a bit in perspective - ~ 200 calories of glycogen is about 50 grams of
carbohydrates, and given the body can synthesize
around 15 - 20 grams of glycogen per hour, and is doing so during the
workout from any food remaining in the gut, unless you haven't eaten in 12 hours you really only need ~ 30 additional grams of
carbohydrates post
workout, of which the body will use about 15 - 20 per hour to top off your stores.
Meals
around a
workout are protein and
carbohydrates.
If you want to take it a step further, try moving your
carbohydrate intake to
around your
workouts.
So when formulating a meal plan with a goal of improved insulin sensitivity, try placing the bulk of your
carbohydrates for your first meal and the meals
around your
workout.
Nutrient timing is where certain nutrients, like protein or
carbohydrates, are timed
around a certain part of the day, like
around your
workout or in the afternoon.
This is how many grams of
carbohydrates you're going to have
around the
workout, with half coming before and half coming after.
Tony, my
carbohydrate focus is based
around my
workouts: with more carbs on the days I'm training and sessions (I do time my meals
around my routines), and on rest days I find lower - carbs is best.