Nutrition

The Latest on Pre/Post Workout Nutrition

Will Brink explains how consuming the right foods at the right time can positively affect body composition.

Most people are aware that nutrient timing is as important as nutrient composition. In other words, it gives optimal results for what you eat and when you eat. As the man says, "Timing is everything." Consuming the right foods at the right time can positively affect body composition, which can mean more muscle and less body fat.

Health-conscious people are told to avoid simple carbohydrates, and for good reasons. However, this is not always true in every situation. Following a heavy workout, there is a metabolic "window" - so to speak - where the body preferentially shuttles glucose into the liver and muscles to replace lost glycogen via both insulin-dependent and non-insulin-dependent transport mechanisms. Translated, this means your body will shuttle carbs and protein into the tissues you want (muscle) instead of storing them as fat after a workout.

The metabolic window does not stay open indefinitely, so you must take advantage of the opportunity while it lasts.

Several studies have found that a post-workout drink containing simple, high-GI carbs and protein increases protein synthesis. Recent work suggests that a pre-workout drink may be superior to a post-workout drink, and consuming both is the best!

Research on the issue has given much attention to sports nutrition. One fascinating study, "Timing of amino acid-carbohydrate ingestion alters the anabolic response of muscle to resistance exercise." (Tipton et al. 2001)[1], compared the anabolic responses to carbohydrate and amino acid supplements taken either before or after resistance exercise. It is counterintuitive to think that taking in these nutrients before the workout is superior to post-workout, but according to this small study:

"...results indicate that the response of net muscle protein synthesis to the consumption of an EAC solution [carb/amino acid drink] immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis..."

Since this study was published, several researchers have proposed that providing amino acids/protein and carbs before and after a resistance workout represents the best of both worlds. Ivy & Portman (2004)^[2] present compelling evidence that the right mixture of nutrients, taken at critical points in the muscle growth cycle, will optimize improvements in muscle growth, strength, and power and enhance recovery from exercise. Overall, substantial scientific evidence supports using a blend of fast-acting carbs and amino acids/proteins for pre-and post-workout nutrition.

It is a "hot" topic among sports researchers. It also seems to create endless speculation and conversation with non-scientists looking to make the most of their time in the gym. Everyone wants to hear the latest word.

So, what is the latest word?

The place to discover cutting-edge research on a topic is to attend conferences where researchers present their most recent findings. It is a much faster way of getting current info than reading scientific journals, as it can take many months (even years!) to publish the work researchers submit for review and publication. I attend various scientific conferences that apply to my interests, research, and business each year. I attended the International Society of Sports Nutrition (ISSN) conference in Las Vegas this year.

A session on the role of nutrition in exercise and recovery was exciting. One standout study, "Effects of protein and carbohydrate on anabolic responses to resistance training", looked at the effects of carbs, creatine, and whey - taken alone and in different combinations - on LBM or strength. The conclusion was that the combination of all three (whey, carbs, and creatine) was the most effective and that there appeared to be a true synergism between these nutrients.

This study also confirmed that these nutrients, taken both before and after training, have a more significant effect on lean mass and strength than when taken at other times of the day. I do not think that is a big surprise to most people "in the know" about such things, but it is good to see it confirmed under controlled conditions.

The take-home lesson is this: if you want to optimize your nutrition to gain muscle mass and strength. It is vital to consume a combination of fast-acting carbs and protein during the workout "window."

Here is what I recommend: Mix 30-50g of high-quality whey with 75-100g of high-GI carbs (such as glucose, maltodextrin, etc.) and 3-5g of creatine monohydrate, and drink half immediately before you hit the gym and the other half immediately following your workout.

I use a pre-made carb drink (e.g., TwinLab Ultra Fuel, etc.), add the whey and creatine, and mix it up to simplify it. Of course, you can "roll your own" by buying various carb powders in bulk. I like the convenience of the pre-made carb mixtures myself.

As you can see, I do not use a complicated formula for the amounts of protein, carbs, and creatine to take pre-and post-workout. Why? Because - while focusing on such minutiae would make me look smart - it probably will not affect you. Following the K.I.S.S. ("Keep It Simple, Stupid") system works best here. The above formula is more than sufficient to supply the nutrients required to take advantage of the metabolic window. Some people take it a step further by dividing the formula into three parts, to be consumed before, during and after the workout, but I do not see the need for that either. I doubt there are any real benefits to it, but more research is needed there.

It is not a miracle mixture, of course. If your training and nutrition over the rest of the day are not up to snuff, this pre- and post-workout drink will not compensate for those shortcomings. Combining pre-and post-workout nutrition will add to your success in conjunction with a good training program and diet. And remember, it is not rocket science, so do not make it any more complicated than it needs to be.

References

TIPTON, K.D. et al. (2001) Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab., 281 (2), p. 197-206.
IVY, J. and PORTMAN, R. (2004) Nutrient Timing. USA, Basic Health Publications

Page Reference

If you quote information from this page in your work, then the reference for this page is:

BRINK, W. (2003) The Latest On Pre/Post Workout Nutrition [WWW] Available from: https://www.brianmac.co.uk/articles/article034.htm [Accessed

About the Author

Will Brink has over 15 years of experience as a respected author, columnist, and consultant, in the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published. Will graduated from Harvard University with a concentration in the natural sciences and is a consultant to major supplement, dairy, and pharmaceutical companies.


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Most people are aware that nutrient timing is as important as nutrient composition. In other words, it gives optimal results for what you eat and when you eat. As the man says, "Timing is everything." Consuming the right foods at the right time can positively affect body composition, which can mean more muscle and less body fat. Health-conscious people are told to avoid simple carbohydrates, and for good reasons. However, this is not always true in every situation. Following a heavy workout, there is a metabolic "window" - so to speak - where the body preferentially shuttles glucose into the liver and muscles to replace lost glycogen via both insulin-dependent and non-insulin-dependent transport mechanisms. Translated, this means your body will shuttle carbs and protein into the tissues you want (muscle) instead of storing them as fat after a workout. The metabolic window does not stay open indefinitely, so you must take advantage of the opportunity while it lasts. Several studies have found that a post-workout drink containing simple, high-GI carbs and protein increases protein synthesis. Recent work suggests that a pre-workout drink may be superior to a post-workout drink, and consuming both is the best! Research on the issue has given much attention to sports nutrition. One fascinating study, "Timing of amino acid-carbohydrate ingestion alters the anabolic response of muscle to resistance exercise." (Tipton et al. 2001)[1], compared the anabolic responses to carbohydrate and amino acid supplements taken either before or after resistance exercise. It is counterintuitive to think that taking in these nutrients before the workout is superior to post-workout, but according to this small study: "...results indicate that the response of net muscle protein synthesis to the consumption of an EAC solution [carb/amino acid drink] immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis..." Since this study was published, several researchers have proposed that providing amino acids/protein and carbs before and after a resistance workout represents the best of both worlds. Ivy & Portman (2004)^[2] present compelling evidence that the right mixture of nutrients, taken at critical points in the muscle growth cycle, will optimize improvements in muscle growth, strength, and power and enhance recovery from exercise. Overall, substantial scientific evidence supports using a blend of fast-acting carbs and amino acids/proteins for pre-and post-workout nutrition. It is a "hot" topic among sports researchers. It also seems to create endless speculation and conversation with non-scientists looking to make the most of their time in the gym. Everyone wants to hear the latest word. So, what is the latest word? The place to discover cutting-edge research on a topic is to attend conferences where researchers present their most recent findings. It is a much faster way of getting current info than reading scientific journals, as it can take many months (even years!) to publish the work researchers submit for review and publication. I attend various scientific conferences that apply to my interests, research, and business each year. I attended the International Society of Sports Nutrition (ISSN) conference in Las Vegas this year. A session on the role of nutrition in exercise and recovery was exciting. One standout study, "Effects of protein and carbohydrate on anabolic responses to resistance training", looked at the effects of carbs, creatine, and whey - taken alone and in different combinations - on LBM or strength. The conclusion was that the combination of all three (whey, carbs, and creatine) was the most effective and that there appeared to be a true synergism between these nutrients. This study also confirmed that these nutrients, taken both before and after training, have a more significant effect on lean mass and strength than when taken at other times of the day. I do not think that is a big surprise to most people "in the know" about such things, but it is good to see it confirmed under controlled conditions. The take-home lesson is this: if you want to optimize your nutrition to gain muscle mass and strength. It is vital to consume a combination of fast-acting carbs and protein during the workout "window." Here is what I recommend: Mix 30-50g of high-quality whey with 75-100g of high-GI carbs (such as glucose, maltodextrin, etc.) and 3-5g of creatine monohydrate, and drink half immediately before you hit the gym and the other half immediately following your workout. I use a pre-made carb drink (e.g., TwinLab Ultra Fuel, etc.), add the whey and creatine, and mix it up to simplify it. Of course, you can "roll your own" by buying various carb powders in bulk. I like the convenience of the pre-made carb mixtures myself. As you can see, I do not use a complicated formula for the amounts of protein, carbs, and creatine to take pre-and post-workout. Why? Because - while focusing on such minutiae would make me look smart - it probably will not affect you. Following the K.I.S.S. ("Keep It Simple, Stupid") system works best here. The above formula is more than sufficient to supply the nutrients required to take advantage of the metabolic window. Some people take it a step further by dividing the formula into three parts, to be consumed before, during and after the workout, but I do not see the need for that either. I doubt there are any real benefits to it, but more research is needed there. It is not a miracle mixture, of course. If your training and nutrition over the rest of the day are not up to snuff, this pre- and post-workout drink will not compensate for those shortcomings. Combining pre-and post-workout nutrition will add to your success in conjunction with a good training program and diet. And remember, it is not rocket science, so do not make it any more complicated than it needs to be. References TIPTON, K.D. et al. (2001) Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab., 281 (2), p. 197-206. IVY, J. and PORTMAN, R. (2004) Nutrient Timing. USA, Basic Health Publications Page Reference If you quote information from this page in your work, then the reference for this page is: BRINK, W. (2003) The Latest On Pre/Post Workout Nutrition [WWW] Available from: https://www.brianmac.co.uk/articles/article034.htm [Accessed About the Author Will Brink has over 15 years of experience as a respected author, columnist, and consultant, in the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published. Will graduated from Harvard University with a concentration in the natural sciences and is a consultant to major supplement, dairy, and pharmaceutical companies.