CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Nutrition
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Nutrition Diet, supplements, weightloss, health & longevity

Reply
 
Thread Tools
Old 06-14-2014, 03:55 AM   #1
Chris Jones
Member Chris Jones is offline
 
Profile:
Join Date: Jun 2010
Location: Charlotte  NC
Posts: 790
workout nutrition

looking to see what some of you guys are doing for pre and post workout nutrition. Ive never really used anything other than protein powder, creatine and BCAAs. Currently(for the last 6-9months or so) im just drinking coffee before workouts(sometimes with a small bowl of oatmeal or a banana if im felling sluggish), and post workout i use RESULTS mixed with 1 scoop of protein. The RESULTS has creatine and some BCAAs in it, along with carbs for post workout.

Im running out of the Results and just looking to switch up my nutrition for awhile and try something else. Im doing 5/3/1 4 days a week and 3 WODs a week for conditioning. I dont necessarily need the carbs post workout since im doing mostly strength training, so im not sure i want to keep taking them in.

I have been making good size and strength gains in the last months, but i have also been much more focused on diet and consistent heavy lifting. The goal is to keep getting slowly stronger while whittling away at some bodyfat on my stomach. Thoughts/suggestions?
  Reply With Quote
Old 06-14-2014, 07:08 PM   #2
Snir Golan
Member Snir Golan is offline
 
Profile:
Join Date: Dec 2011
Location: Boston  MA
Posts: 752
Re: workout nutrition

i played around with quite a few combinations like some carbs pre workout, some store bought PWO like C4 etc.. and what i find that works best for me is just some black coffee about an hour before the workout.

as for post workout, i normally just stock to my creatine mixed with protein and i am seeing decent results. on heavy days, i try to get some post workout carbs in me like sweet potatoes or an apple.
  Reply With Quote
Old 06-16-2014, 03:20 AM   #3
Chris Jones
Member Chris Jones is offline
 
Profile:
Join Date: Jun 2010
Location: Charlotte  NC
Posts: 790
Re: workout nutrition

Snir, i have taken PreWorkouts in the past and never really felt that much from them either. Now that im working nights, i occasionally take a serving of AtLarge PreWO when im feeling sleepy after i get off work and hit the gym.

Anybody taking in protein before/after a workout? I was reading an article from a CF source(cant remember which one right off hand) that showed studies proving people built more lean muscle mass and had better recovery taking whey protein BEFORE the workout as opposed to afterwards only. So i may experiment with ~1/2 a scoop before the workout and the other half after, anybody have experience on this either way?

I know i ask a lot of questions but everything i read these days seems to contradict other things i read these days
  Reply With Quote
Old 06-16-2014, 03:49 AM   #4
Luke Sirakos
Member Luke Sirakos is offline
 
Profile:
Join Date: Sep 2009
Location: Dallas  TX
Posts: 858
Re: workout nutrition

Here is the best analysis I have ever seen on pre/post workout nutrition.

http://www.jissn.com/content/10/1/5 (WFS)
__________________
Deadlift: 475 | Back Squat: 405 | Front Squat: 320
  Reply With Quote
Old 06-16-2014, 08:50 PM   #5
Chris Jones
Member Chris Jones is offline
 
Profile:
Join Date: Jun 2010
Location: Charlotte  NC
Posts: 790
Re: workout nutrition

Thanks Luke, that is a straight out Darryl link right there . From what i gathered having a shake/meal before and within an hour afterwards seems to be pretty standard then, unless these meals are more than 3-4 hours apart, correct?
  Reply With Quote
Old 06-17-2014, 12:27 AM   #6
Dare Vodusek
Member Dare Vodusek is offline
 
Profile:
Join Date: Jun 2013
Location: Kidricevo  Slovania
Posts: 901
Re: workout nutrition

To eat every few hours seems to be most optimal for muscle protein synthesis, dont forget to wake up in the middle of a night and have a protein snack also.

But is it the most healthiest way of eating? I dont believe so.

So it really depends on your goals.
__________________
Originally Posted by Rick Scarpulla
Toughness is a state of mind not a size.
  Reply With Quote
Old 06-17-2014, 05:29 AM   #7
Luke Sirakos
Member Luke Sirakos is offline
 
Profile:
Join Date: Sep 2009
Location: Dallas  TX
Posts: 858
Re: workout nutrition

Quote:
Originally Posted by Chris Jones View Post
Thanks Luke, that is a straight out Darryl link right there . From what i gathered having a shake/meal before and within an hour afterwards seems to be pretty standard then, unless these meals are more than 3-4 hours apart, correct?
Kind of. My takeaway is the anabolic window could be even 3-4 hours post workout, maybe way longer than that. I would say before and after will definitely cover you though as long as the rest if your diet is in check. If you aren't hitting the rest of your diet it won't matter.
__________________
Deadlift: 475 | Back Squat: 405 | Front Squat: 320
  Reply With Quote
Old 06-17-2014, 05:51 AM   #8
Joey Shishineh
Member Joey Shishineh is offline
 
Joey Shishineh's Avatar
 
Profile:
Join Date: Aug 2009
Location: Columbia  MD
Posts: 1,029
Re: workout nutrition

pre wod (1hr before): beat alanine (just for convenience), 8oz water, and 16oz coffee w/ heavy whipping cream.

post wod: 10-12oz whole milk, 1 banana, scoop general whey protein, BA, creatine. Sometimes I add 1/2 cup oats to this shake too.
__________________
|12 Labours|
  Reply With Quote
Old 06-17-2014, 10:14 AM   #9
Adam Shreim
Member Adam Shreim is offline
 
Profile:
Join Date: Aug 2009
Location: San Diego  CA
Posts: 437
Re: workout nutrition

I started taking either Whole Oats or Waxe Maize and a scoop of whatever random protein powder I have about 1 hour prior to working out and I definitely feel better for strength training.

Placebo or not, I physically feel more prepared to tackle the strength portions after I take the shake.

The only problem is that I also hate having stuff in my stomach while I workout, but it seems worth it, so far.
  Reply With Quote
Old 06-17-2014, 10:24 PM   #10
Chris Jones
Member Chris Jones is offline
 
Profile:
Join Date: Jun 2010
Location: Charlotte  NC
Posts: 790
Re: workout nutrition

Thanks guys, and Adam ive learned that i do better with a little carbs before strength workouts too. But when i do Metcons i dont like anything more than i have to sloshing around in there.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Mid-Workout Nutrition PaulEwing Nutrition 10 05-10-2013 08:49 AM
Nutrition during Workout Patrick Rushbrook Nutrition 13 08-16-2012 04:14 AM
Pre workout nutrition Jeffrey Reynolds Nutrition 4 03-09-2011 11:30 AM
Pre Workout Nutrition Ryan Mooney Nutrition 21 09-07-2010 12:26 PM
Pre-workout nutrition?? Matthew Scoble Nutrition 12 09-14-2005 08:42 AM


All times are GMT -7. The time now is 01:19 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.