Thread: Amounts of carbs and protein, pre during and post workout.

60-90 minutes preworkout, have a solid, balanced meal:

Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
Adding fat at this point is fine, use your discretion as long as it fits into your macro goals. Note that this meal is skipped if you train 1st thing in the morning.

[OR]

30-0 minutes preworkout - (and/or sipped throughout the workout), have a liquid or easily digested meal:

Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
If you were going to train for close to or more than 2 hours continuously, it would definitely benefit you to have this extra preworkout meal either immediately prior to, or sipped during training. Keep the fats here incidental & not added if you're prone to gastric distress during training.

Within 30 minutes postworkout, have either a liquid or solid meal:

Protein = 0.25g/lb TBW
Carbs = 0.25-0.5g/lb TBW, depending on how carb-restricted your diet is.
Amount of fat here doesn't matter as long as your daily target is hit.

Post-postworkout is simply your next sheduled meal, whether it's 1, 2, or 3 hrs later simply doesn't matter - especially if your immediate postworkout meal was designed as above.

NOTE: The small differences are mainly geared toward simplifying the guidelines. The rest of the recommendations about food types are pretty much the same. Also note that I no longer give a damn about GI, it doesn't really make a difference one way or another. If you want high GI carbs pre and/or during training, go for it. As time has passed, GI has proven itself to be a worthless, irrelevant index. Insulinogenesis is a separate issue, and slight elevations during & postworkout is a great idea. This accomplished by both food type & food amount, the latter being more important. To boot, the necessary insulin elevations for maximal net gains in protein balance are easily met without specific attempts at spiking it up. There's obviously a lot more to this, but that's the important basics. The rest is fringe.

The source is a thread on bodybuilding.com, but I can't post it because of spam filters :/

So, is this correct?

I am especially dubious about eating for your target weight, surely there is an optimal amount to take in for gaining muscle based on your current weight? If this target weight thing was right then we should all eat to be 20 stone monsters, gaining muscle fast, and then just stopping when we reach our actual target weights.

And if this is not correct, is there a general rule of thumb for how many grams of protein and carbs you should take in pre, during and post workout?

My pre-during-post routine:

* Pre -- Scoop of whey (24g), tblsn creatine, and a banana. I can't eat more than this just prior to working out.

* During -- Nothing; If I get a good night sleep I don't need any boost; If I did do something here I'd mix some whey with powdered gatorade.

* Post -- two items: (1) Shake asap after: 2 scoops of whey (48g) and a scoop of dextrose and maltodextrin (apprx. 100g carbs); (2) About 30 minutes to an hour later, 2 bagel, turkey, swiss sandwhiches...apprx 60g protein and 120g carbs.

KY