Pre and Post Work Out Nutrition While Bulking

Skib · 09-25-2009, 08:42 AM

I'm currently training and eating to gain size and strength and was just wondering what's best for pre and post work out nutrition... currently I'm eating a bowl of oatmeal with whey protein powder mixed in with a sliced banana about 45-90 min before training... and afterwards I'll have a protein shake mixed with 1% milk and some frozen strawberries as well as a glass of gateorade which I use to mix in my creatine... and then I'll have dinner about an hour or so after that... is this alright or should I be doing something differently?

**Built** · 09-25-2009, 10:14 AM

It's all about the calories.

Are you able to sip a shake WHILE you train? And is your gatorade the powder or the liquid - because the liquid has fructose in it while the powder does not. I just get cheap ordinary dextrose for my own shakes/creatine, at Superstore in the beer and wine kit aisle. U-brews sell it, too.

Skib · 09-25-2009, 01:39 PM

I figured it pretty much all comes down to calories and I've only been at it 2 or 3 weeks and am already making some solid gains so I assume I'm doing something right... believe me I have no problem eating... I may even be gaining a bit too fast...

I just buy the powder and mix it myself... cheaper that way... I suppose I could sip a shake while I train but is it really necessary? I mean start to finish I'm only in the gym for about 45-60 minutes at the most...

**Built** · 09-25-2009, 04:15 PM

I find it helpful to sip a dilute shake while I train, but if you just ate before you go in, you're probably fine.

Do you have trouble gaining weight? If so, knock back an olive oil shot in a shake at bedtime.

bodyforum1 · 09-26-2009, 06:21 AM

Quote:

Originally Posted by Built

I find it helpful to sip a dilute shake while I train, but if you just ate before you go in, you're probably fine.

Do you have trouble gaining weight? If so, knock back an olive oil shot in a shake at bedtime.

yeah that does tend to happen, if u've had somthing solid before the workout, its helps a lot...

nasher27 · 09-26-2009, 11:38 AM

Is there any way to determine that your not getting enough calories?

My weight has been sitting at 160 for probably almost a year now, though I've only been weight training the past 5-6 months. I drink a protein shake mixed with milk after my workouts (every Tues, Thurs, Sunday), but that's about it.

I've been thinking about getting another thing of protein powder and drinking one at the beginning and end of every day, what do you guys think?

**Built** · 09-26-2009, 12:11 PM

If you're not gaining weight - and you want to - you simply need more calories.

Try knocking back a shot of olive oil in a few of your shakes.

urbanski · 09-26-2009, 04:34 PM

track your intake on fitday.com
if you're not gaining weight you're eating at maintenance.
after you track exactly how many cals you're taking in, add 4-500 and the weight will come.

DiGiTaL · 09-26-2009, 04:40 PM

Built: Do you take your creatine pre or post your workouts?

**CowPimp** · 09-28-2009, 02:17 PM

Simple carbohydrates are ideal peri-workout. I've seen everything from a 2:1 to a 4:1 ratio of carbohydrate to protein recommended for your intake for a peri-workout shake. The 3-4:1 range seems like it best supported by research.

My shake looks like this:

70g waxy maize
10g dextrose
1 scoop whey
15g BCAA
5g Creatine
7g Beta-Alanine

I consume something like half right as I start working out and the rest right when I finish. If I can sip it during the workout I might but I'm not allowed to bring shakes in my gym on campus, so this works well enough.

**CowPimp** · 09-28-2009, 02:19 PM

Oh, I'd also like to add it's a good thing to consume some starchy carbohydrate within a couple of hours of finishing that PWO shake. So, another meal of carbohydrate and protein within a couple hours is awesome. I try to eat another meal with some carbohydrate and protein a couple hours after that too. Your muscles remain substantially more insulin sensitive for about 4 hours after you finish working out.

**Built** · 09-28-2009, 03:54 PM

DiGiTaL - during.

Ben dur · 09-30-2009, 01:18 PM

Quote:

Originally Posted by CowPimp

Simple carbohydrates are ideal peri-workout. I've seen everything from a 2:1 to a 4:1 ratio of carbohydrate to protein recommended for your intake for a peri-workout shake. The 3-4:1 range seems like it best supported by research.

My shake looks like this:

70g waxy maize
10g dextrose
1 scoop whey
15g BCAA
5g Creatine
7g Beta-Alanine

I consume something like half right as I start working out and the rest right when I finish. If I can sip it during the workout I might but I'm not allowed to bring shakes in my gym on campus, so this works well enough.

7g of beta alanine???

isnt that an extremely high amount?
and how come your not consuming any L-arganine, AAKG, or Citruline Malate?

**CowPimp** · 09-30-2009, 02:19 PM

Quote:

Originally Posted by Ben dur

7g of beta alanine???

isnt that an extremely high amount?
and how come your not consuming any L-arganine, AAKG, or Citruline Malate?

I think I'm going to stop using beta after this container runs out. It's just pretty cheap. I don't have the money for all that. And no, in most studies I came across it was like 6-7g that were used when it proved efficacious.

Ben dur · 09-30-2009, 02:23 PM

very well
and
thank you

09-25-2009, 08:42 AM	#1
Skib Registered User Join Date: Apr 2003 Location: London, Ontario, Canada Posts: 816 Photos: 1	Pre and Post Work Out Nutrition While Bulking I'm currently training and eating to gain size and strength and was just wondering what's best for pre and post work out nutrition... currently I'm eating a bowl of oatmeal with whey protein powder mixed in with a sliced banana about 45-90 min before training... and afterwards I'll have a protein shake mixed with 1% milk and some frozen strawberries as well as a glass of gateorade which I use to mix in my creatine... and then I'll have dinner about an hour or so after that... is this alright or should I be doing something differently? "Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!" - Ronnie Coleman

09-25-2009, 10:14 AM	#2
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	It's all about the calories. Are you able to sip a shake WHILE you train? And is your gatorade the powder or the liquid - because the liquid has fructose in it while the powder does not. I just get cheap ordinary dextrose for my own shakes/creatine, at Superstore in the beer and wine kit aisle. U-brews sell it, too. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-25-2009, 01:39 PM	#3
Skib Registered User Join Date: Apr 2003 Location: London, Ontario, Canada Posts: 816 Photos: 1	I figured it pretty much all comes down to calories and I've only been at it 2 or 3 weeks and am already making some solid gains so I assume I'm doing something right... believe me I have no problem eating... I may even be gaining a bit too fast... I just buy the powder and mix it myself... cheaper that way... I suppose I could sip a shake while I train but is it really necessary? I mean start to finish I'm only in the gym for about 45-60 minutes at the most... "Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!" - Ronnie Coleman

09-25-2009, 04:15 PM	#4
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	I find it helpful to sip a dilute shake while I train, but if you just ate before you go in, you're probably fine. Do you have trouble gaining weight? If so, knock back an olive oil shot in a shake at bedtime. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-26-2009, 12:11 PM	#7
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	If you're not gaining weight - and you want to - you simply need more calories. Try knocking back a shot of olive oil in a few of your shakes. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-26-2009, 11:38 AM	#6
nasher27 Registered User Join Date: Mar 2009 Location: Texas Posts: 16	Is there any way to determine that your not getting enough calories? My weight has been sitting at 160 for probably almost a year now, though I've only been weight training the past 5-6 months. I drink a protein shake mixed with milk after my workouts (every Tues, Thurs, Sunday), but that's about it. I've been thinking about getting another thing of protein powder and drinking one at the beginning and end of every day, what do you guys think?

09-26-2009, 04:34 PM	#8
urbanski Member Elite Member Join Date: Mar 2008 Location: San Antonio, TX Posts: 237	track your intake on fitday.com if you're not gaining weight you're eating at maintenance. after you track exactly how many cals you're taking in, add 4-500 and the weight will come.

09-26-2009, 04:40 PM	#9
DiGiTaL .::.:: Legend ::.::. Elite Member Join Date: Mar 2006 Location: Ca Posts: 1,466 Photos: 2	Built: Do you take your creatine pre or post your workouts? Stats: Weight: 183lbs \| BF: 13% My Cutting Journal come motivate me.

09-28-2009, 02:17 PM	#10
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Simple carbohydrates are ideal peri-workout. I've seen everything from a 2:1 to a 4:1 ratio of carbohydrate to protein recommended for your intake for a peri-workout shake. The 3-4:1 range seems like it best supported by research. My shake looks like this: 70g waxy maize 10g dextrose 1 scoop whey 15g BCAA 5g Creatine 7g Beta-Alanine I consume something like half right as I start working out and the rest right when I finish. If I can sip it during the workout I might but I'm not allowed to bring shakes in my gym on campus, so this works well enough. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

09-28-2009, 02:19 PM	#11
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Oh, I'd also like to add it's a good thing to consume some starchy carbohydrate within a couple of hours of finishing that PWO shake. So, another meal of carbohydrate and protein within a couple hours is awesome. I try to eat another meal with some carbohydrate and protein a couple hours after that too. Your muscles remain substantially more insulin sensitive for about 4 hours after you finish working out. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

09-28-2009, 03:54 PM	#12
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	DiGiTaL - during. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-30-2009, 02:23 PM	#15
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,235 Photos: 6	very well and thank you 21 5'11" ~175lbs 8% on elec. analyzer

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