This is what I do:

~1.5 hours pre workout:

I eat 80+g complex carbohydrates (brown rice, wholegrain bread, occasionally even potatoes, oatmeal, etc).
25-30g protein (not whey, not as much protein as it's slower digesting and i want the carbs to digest and fuel the workout).

Immediately post workout (PWO):

I start sipping a shake consisting of 40g protein from whey, 80-100g simple carbs from dextrose. I will sip this over a half hour (maybe even longer) period.

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Variations of pre/during/post workout nutrition:

*Some eat their meal 2 - 3 hours pre workout, then 30 mins before the workout have whey and simple carbs.
*During their workout some have a small amount of whey together with approx half of the simple carbohydrates that they wanted to consume post workout.
*Some wait until 15 mins after their workout before they start drinking their PWO shake.

What you want to do is up to you. I go for the more cost effective solution, as I don't believe it will restrict any gains.

1/2 - 1 hour after your shake, consume of meal consisting of complex carbs and protein.


What do you guys do?

The pre and post workout (PWO) meals are VERY important.

To better your understanding of the significance of PWO nutrition, view this link http://www.abcbodybuilding.com/magazine/wi...opportunity.htm

"What do you guys do?"

???

read what you post and think how stupid your posts are...

jk, I eat 1:30 before workout , like rbead or pasta and milk and protein. after workout I drink a protein shake, a banana, or some real chicken food.

I am the absolute worst for this crap.. Before a workout I eat/drink nothing as I'm usually tired and bloated from my last meal. During my workout I drink water from the shitty fountain. Post workout is usually Pizza from dominos. I know this sounds brutal and I'm being honest. Maybe I'll follow sponge and hopefully make some gains!

I should really do that. I sometimes think about how much "opportunity" I've missed on getting bigger because of my shit diet. I was thinking of trying that bulking shake that you made tuffy or sponges carb&whey and drinking that post workout. Maybe I'll hit 250lbs and actually be lean and strong.

I bet you anything that if you started eating a 'proper' pre workout meal, and spiking your insulin with simple [fast digesting] carbs and liquid protein, you'll shock your system and gain like a mofo

I made up one of tuffy's bulk gainer shakes with the egg whites, whey and oatmeal and all that. It was pretty good. I'm going to try and stick with that post workout, gatorade makes me feel like shit. Other juices seem to be ok though.

But you have to drink so much of it to get enough carbs :\

I don't mind gatorade most times, but not post workout. I bet if I waited a bit it would probably be ok though.. See my problem is post workout I always feel sick. And a couple of times I drank the gatorade anyways, causing me to be sick. Now anytime I drink gatorade too close post workout I dont feel good and I lose all appetite. If I wait say half hour I'd probably be good though.

FINE THEN!!!! damn it...




I'll even mix my whey with water!!

Laff

about time jeff

Did Back at the gym tonight. Felt jacked, so afterwards drank my gatorade and half a powerade, then drank my gross strawberry whey iso with water.

What do I do next, let see.............ah, sponge recommends complex carbs and protein. Hmmm, chocolate covered almonds or pizza?