How do you Utilize the 3 hour window?

[rich2342]

Hi all,

Im very interested in how others utilize the 3 hour window of increased nutrient partitioning. I know of some guys who just have a post workout shake and then a meal 1/2 hour later, which doesn't make sense to me.

So let em rip...

[glenihan]

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

[jmh80]

I take the post-WO shake plus a bagel or oatmeal. This is usally about 2 hours before bed-time at this point. So, I take my bedtime meal about 1.5 hours later (20 mins of so before bed).

[natedogg]

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

That pretty much covers it except I usually eat 2 hours before I workout. I can't hit the weights on a full/somewhat full stomach. My choice of foods are also different, but the timing is right on.

[dsl]

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

what's the yogurt for?

[rich2342]

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.

[shootmeagain]

Pre WO shake - 45 min to 75 min before workout

Post WO shake - 15 min to 30 min after workout

Post WO meal - 1 hour to 90 min after that

[Enigma76]

Preworkout (1hr to 45 min prior) a shake with one cup oats, one scoop whey (30g) and half banana.

Workout (during) I sip on a one scoop whey with water shake.

Postworkout (immediately when I get home) cup oats, scoop whey, other half banana.

About an hour later, a meal, usually some form of grilled chicken/meat and some wheat bread.


I can only stomach one scoop of whey per serving really, otherwise I end up making a trip to the bathroom about 3 hours later (not to mention the gas).

Basically thru trial and error this is what has worked for me. Oh and I'm trying to "bulk" for football.

[lifted]

pre-wo I eat usual carbs/pro/fats...I train 1.5-2 hours after...

get done training, I drink v12 w/ water....wait 25 minutes, eat 100 grams of either oats or coco-wheats (yes, that 's 100grams. )

25 minutes after that, I drink my shake that consists of egg white powder (I can't do the whey) and a little skim milk.

25 minutes after that, I once again eat 60 grams of carbs of brown rice

then 1.5-2 hours later I'll start with my regular meals again ie, pro/carbs/fats

[Jimmy_magix]

35g whey and 40g dextrose 5ml vinegar
1/2 hour later 2 slices wholegrain bread 100g oats 1 can tuna 5ml vinegar

further meal 2 hours later.

[jverch]

35g whey and 40g dextrose 5ml vinegar
1/2 hour later 2 slices wholegrain bread 100g oats 1 can tuna 5ml vinegar

further meal 2 hours later.

Okay...i have to ask...what's the vinegar for?

[Jimmy_magix]

Okay...i have to ask...what's the vinegar for?

Reduces the spike in blood concentrations of insulin and glucose that come after a CHO meal

see

http://forum.avantlabs.com/index.php?showtopic=2120

http://forum.avantlabs.com/index.php?showtopic=15295

[glenihan]

what's the yogurt for?

does the same thing milk would do (extra protein, increases insulin spike) but its deliciously raspberry flavored

[jverch]

I figured for post workout you'd wanna maximize blood concentrations of glucose to allow glycogen restoration of the depleted muscles as soon as possible. I tried reading the links you provided and saw in the rat study that " In soleus muscle, acetate feeding significantly increased glycogen content and the ratio of glycogen..."
Anyhoo - don't think I have the stomach to take vingegar post workout anyways...probably hurl especially on squat day!

Reduces the spike in blood concentrations of insulin and glucose that come after a CHO meal

see

http://forum.avantlabs.com/index.php?showtopic=2120

http://forum.avantlabs.com/index.php?showtopic=15295

[dsl]

does the same thing milk would do (extra protein, increases insulin spike) but its deliciously raspberry flavored

gotcha, sound pretty good, but the only yogurt that I've seen has been loaded with sugar. what brand do you use?

[CROWLER]

Agreed the post workout window starts with a preworkout meal.

Towards the end of the workout and continues after the workout drinking a soda juice or even sugar water. 20 mins after workout 70 grams of protein via whey protein. Just continually eat jelly with bread or some oats. Then another 30 grams of protein 20 mins later. Chicken 30 mins later


CROWLER

[LakeMountD]

After reading some studies on how big the window of glycogen resynthesis and how long you have until your body really needs the protein after a workout I changed what I did.

Not to undermine pre workout nutrition but post workout I drink

2 cups milk-1 scoop ON whey-1 bagel

2 hours later

hormel turkey chili-1 tbsp flax- 1.5 cups cottage cheese.

[CEDeoudes59]

I'm going to make a glenihan shake next time

[glenihan]

gotcha, sound pretty good, but the only yogurt that I've seen has been loaded with sugar. what brand do you use?

loaded with sugar the same as milk would be .. its lactose .. low gi .. no problem there .. i use stonybrook farms (all natural no added ****ty sugar)

[glenihan]

I'm going to make a glenihan shake next time

as far as shakes go its fairly delicious