How do you Utilize the 3 hour window?

[natedogg]

I'm going to make a glenihan "shake" next time

I bet you are, does Glen know about this?

[Gumbo]

Immediately after working out I down the following:
- dextrose, whey, R-ALA, Taurine

45 minutes after workout I have a Lean Mass Matrix shake on my drive to work.

2 hours after my shake, I am at work and make Oatmeal with flax, walnuts, almonds and down a Protein Shake (mix of egg, casein, whey)

Keep in mind that I workout at 4am....

Gumbo

[Syr]

Well it seems that the window lasts 24h not just 3.

[John Smeton]

Have any of you guys tried AST's post workout plan. Supps not neccesarily, but I like the idea of Nutrient timing. I believe it is all about the proper food combinations ie (prot & fat) (prot &carb) etc at the specific times for a great physique.

thats what i do...most of my carbs are postraining...

depending on if im cutting or bulking or maintence

50 grams simple carbs(actually ast dextose cystal powder) 50 gram whey . ala, creatine,0 fats....remember you dotn need any fats immedially postrainign because fats slow down the simple carbs and whey rushing into the torn down muscle fibers

30 minutes later -50 gram simple carbs , 50 gram whey , 10 grams flax oil, vit c 2000 mgs and vitimans

1 hour later - chicken breast 40 grams protein, sweet potatoe , broccoli and flax oil

[boffo234]

I keep a relatively simple approach to training nutrition... sorta.


1.5 hours prior : 2whole eggs, 8egg whites, 1 cup oats
30 Minutes pre-workout : 15g's whey
Right before : BCAA's and Liver Tabs
Right After : BCAA's and Liver Tabs, 45g Whey, 2.5 Packets Instant Flavored Oatmeal (decent mix of complex and simple carbs)
1.5 Hour Later : 2cups FF Cottage cheese, 1 cup oats

[GQsuperman#2]

do people not subscribe to separation of carb/fats here? i usually have protien/fat meals during the day and protein/carb at breakfast, PWO and PPWO. i was taught to never combine carbs and fats....expect on my cheat day.

[jonny21]

I think most overlook the fact that liquid nutrition is going to enter the small intestine a lot quicker than a regular meal. It is more the form of the food which usually delays transit time from the stomach to the duodenum. There is only minimum amount of fat being hydrolyzed in the stomach so it will not really delay transit time significantly.

[CROWLER]

I keep a relatively simple approach to training nutrition... sorta.


1.5 hours prior : 2whole eggs, 8egg whites, 1 cup oats
30 Minutes pre-workout : 15g's whey
Right before : BCAA's and Liver Tabs
Right After : BCAA's and Liver Tabs, 45g Whey, 2.5 Packets Instant Flavored Oatmeal (decent mix of complex and simple carbs)
1.5 Hour Later : 2cups FF Cottage cheese, 1 cup oats

More power to you that you can keep that many eggs and oats down when you work out. If I did that I would pull a glenihan every time(yakking in the corner of the gym)


CROWLER

[Grassroots082]

as soon as i get home from the gym .. which is about 20 minutes after my workout ends i have a shake which consists of 1 cup oats, 2 scoops whey, 1 cup fat free yogurt, 1 cup water

1.5 hours later i have 10 oz of chicken with veggies and 2 tablespoons of natty PB

2 hours later (or right before i go to bed some times 3 hours later) i have 2 scoops of my nighttime protein, 1 cup of yogurt, and 2 tblspns of natty pb

don't forget or underestimate the importance of PRE workout nutrition .. its the same as my post workout meal and taken 1 hour before my workout

Nice post Glen. My Pre and PWO are almost identical, I use 1 cup oats (w/ 8oz milk), 1.5 scoops whey (w/ 12oz milk) and some fruit. Just curious, what blend/brand do you use as your nighttime protein? I usually just eat a chicken sandwitch (canned) w/ some PB and high protein bread and chase it with some milk but I would like to incorporate a decent blend and heard good things about Xtreme Formulations.

[glenihan]

i make a blend from proteinfactory.com .. 50% calcium casein, 30% MPI, 20% whey

[Syr]

OK, my nutrition plan is rather simple at the moment:

2h before: full meal (usually its lunch)
30mins before: 25g whey hidrolyzed + 25g oats in a 50-50 mix of water and skimmed milk
During workout: Either simple oligomineral water or EAA drink
30mins after: 30g whey hidrolyzed + 30g vitargo (i'm in a low carb diet atm, otherwise all carb intakes would be double) in water:
2h later: full meal P+C

I should fit a second protein shake after the first one but I usually end up to workout too late and I have to keep in time for dinner.

[John Smeton]

Not me GQ , i have never heard that before..who taught you ?

do people not subscribe to separation of carb/fats here? i usually have protien/fat meals during the day and protein/carb at breakfast, PWO and PPWO. i was taught to never combine carbs and fats....expect on my cheat day.

[Syr]

Not me GQ , i have never heard that before..who taught you ?

Its a principle of the Zone Diet. I think its not needed to follow strictly those guidelines, the key point is to make a certain meal MOSTLY P+ either carbs or fat, but still add a little quantity of the third macronutrient.