ato ucf
Guest
I've been doing a ton of research lately regarding nutrient timing and its effects on body composition, so much its making my head spin and I need some help. What I may end up doing is going to a CKD, but right now I would rather follow a plan that can be maintained and still eat relatively 'normal'. I have become extremely interested in nutrient timing and how pre/post workout nutrition has such an huge impact on body composition.
What I am looking at doing is eating a breakfast with about 30g of oats or some other slow digesting carb and some egg whites or a protein shake in water. Since sleeping for 8 hours my body will be in a fasted state and the carbs will go to replenish those glucose stores first and not stored as fat. I plan on eating basically no carbs until my pre workout shake and then for my post workout shake and thats it.
My question is regarding the pre/post workout shakes. Carbs are important to have a good workout and prevent catabolism during and after, as well as helping in protein synthesis. I believe that a banana with whey would suffice for a pre w shake about 45 min before I lift(I will probably switch to a better carb alternative when I find one). I am also interested in adding in BCAA's because it would allow me to lower the amount of carbs I take in while still preventing muscle breakdown during my workout, and actual aid in protein synthesis. I will also be taking 3 grams of creatine pre and post workout because it allows muscles to be more efficient at storing glucose. Does that all that sound right? After my workout I was thinking about 30g of a fast digesting carb source with about 50g of whey and some BCAA's. I am thinking the low carb + BCAA's will also spike insulin as much as 60+g of carbs allowing me to still keep carb intake low, while still maintaining a positive nitrogen balance and spiking insulin. I believe its possible with the right timing and dosage to eat like a somewhat normal person and still achieve muscle gain with fat loss.
Does this seem like a good plan? I am so head****ed right now with everything I've read its insane. Also I'm still sketchy on how much to dose BCAA's and if I should only take creatine pre or post workout...any advice is greatly appreciated my brain is friedddddddddd
What I am looking at doing is eating a breakfast with about 30g of oats or some other slow digesting carb and some egg whites or a protein shake in water. Since sleeping for 8 hours my body will be in a fasted state and the carbs will go to replenish those glucose stores first and not stored as fat. I plan on eating basically no carbs until my pre workout shake and then for my post workout shake and thats it.
My question is regarding the pre/post workout shakes. Carbs are important to have a good workout and prevent catabolism during and after, as well as helping in protein synthesis. I believe that a banana with whey would suffice for a pre w shake about 45 min before I lift(I will probably switch to a better carb alternative when I find one). I am also interested in adding in BCAA's because it would allow me to lower the amount of carbs I take in while still preventing muscle breakdown during my workout, and actual aid in protein synthesis. I will also be taking 3 grams of creatine pre and post workout because it allows muscles to be more efficient at storing glucose. Does that all that sound right? After my workout I was thinking about 30g of a fast digesting carb source with about 50g of whey and some BCAA's. I am thinking the low carb + BCAA's will also spike insulin as much as 60+g of carbs allowing me to still keep carb intake low, while still maintaining a positive nitrogen balance and spiking insulin. I believe its possible with the right timing and dosage to eat like a somewhat normal person and still achieve muscle gain with fat loss.
Does this seem like a good plan? I am so head****ed right now with everything I've read its insane. Also I'm still sketchy on how much to dose BCAA's and if I should only take creatine pre or post workout...any advice is greatly appreciated my brain is friedddddddddd
