I have seen many discussions regarding pre/during/post workout nutrition. I have learned a lot about various carb types and timing and their effect on my body composition. What I need to nail down with a bit more 'solid' certainty is the issue of pre/during workout nutrition and timing.
I wake at the wee hour of 3:45-4:00AM depending upon my training time/volume. I train in my garage and need to leave for work by 5:15AM. So assuming I have a 35-45min training session planned. I need to be warmed-up and close to perfroming my working sets by 4:15-20 at the very latest. I need to be done and jumping into the shower by 5:05-5:10.
I am most concerned about this in the cutting mode, but want improvement and increased knowledge in this regardless of dieting phase.
Here are my concerns and questions. If I am just waking up I am coming off of a potentially catabolic situation with a reasonable gap in meals from the night before to my breakfast/pre workout shake. I do make a practice of having a slow digesting protein source in the form of a solid food shortly before bed. I do not have the opportunity to have had a solid meal within an hour or two of my training.
So my question is...
What does my pre w/o shake need to consist of to be benefitial to me for anabolism and training performance, and still be able to be assimilated/digested into my system quickly enough to be available to provide this support. I have made a practice in the past to have this shake consist of a low amount (20-25g) of dex and whey protein (25-50 depending of goals). I have consumed half of it 15-20mins pre and dilute down the balance and sip on it during workout. I usually follow up my workout immediately with whey (25-50g) and a low GI carb (25-50g) depending upon goals.
I am not looking for the "this is what I use and it works for me" kind of responses. We are all different and I have experimented with many variations. I want to know more about the physical science part, capabilities, requirements and or limitation so that I can understand better how the ideal way to do this would be and then see if I can implement it effectively in my diet.
Sorry for the long windedness of my post.
Thanks in advance for the input.
I wake at the wee hour of 3:45-4:00AM depending upon my training time/volume. I train in my garage and need to leave for work by 5:15AM. So assuming I have a 35-45min training session planned. I need to be warmed-up and close to perfroming my working sets by 4:15-20 at the very latest. I need to be done and jumping into the shower by 5:05-5:10.
I am most concerned about this in the cutting mode, but want improvement and increased knowledge in this regardless of dieting phase.
Here are my concerns and questions. If I am just waking up I am coming off of a potentially catabolic situation with a reasonable gap in meals from the night before to my breakfast/pre workout shake. I do make a practice of having a slow digesting protein source in the form of a solid food shortly before bed. I do not have the opportunity to have had a solid meal within an hour or two of my training.
So my question is...
What does my pre w/o shake need to consist of to be benefitial to me for anabolism and training performance, and still be able to be assimilated/digested into my system quickly enough to be available to provide this support. I have made a practice in the past to have this shake consist of a low amount (20-25g) of dex and whey protein (25-50 depending of goals). I have consumed half of it 15-20mins pre and dilute down the balance and sip on it during workout. I usually follow up my workout immediately with whey (25-50g) and a low GI carb (25-50g) depending upon goals.
I am not looking for the "this is what I use and it works for me" kind of responses. We are all different and I have experimented with many variations. I want to know more about the physical science part, capabilities, requirements and or limitation so that I can understand better how the ideal way to do this would be and then see if I can implement it effectively in my diet.
Sorry for the long windedness of my post.
Thanks in advance for the input.