pre and post training food?

[younghypnotiq]

what should i eat before and after training? i want it heavy so i can gain weight. i ususally just at e areg meal. but i think its not that good what do you guys do?

[amy]

Peanut butter sandwich has a ton of calories and has a good amount of protein but won't weigh you down before a workout.

[scott c]

gain weight in fat or muscle? Training wil effec this just as much. Before training carbs and after training carbs. leave protien for a while as it has little use in the first hour after training when glycogen is needed.

What weight training are you doin and how much do you want to bulk.

Give me some details on age height weight body fat what you want to achieve etc and I may be able to give some advice

[younghypnotiq]

6 ft 2 158 5-6% BF. and yah i no all about prend post workout nutrition but i didnt no for boxing. amhy waht about after?

[MagnificentMatt]

I usually eat a bowl of mini-wheats before i work out, and some fruoit afterwards, can i get soem comments on thsi whther its good or not.

[amy]

I usually eat a bowl of mini-wheats before i work out, and some fruoit afterwards, can i get soem comments on thsi whther its good or not.

I assume you're a young guy so that probably isn't enough calories. I think after you workout you are supposed to have some protein to help repair the muscles. So if you're going to have fruit maybe you should have a cup of yougurt with it or milk. Do you eat an actual balanaced meal later or is the cereal and fruit all you have in the evenings?

[MagnificentMatt]

I assume you're a young guy so that probably isn't enough calories. I think after you workout you are supposed to have some protein to help repair the muscles. So if you're going to have fruit maybe you should have a cup of yougurt with it or milk. Do you eat an actual balanaced meal later or is the cereal and fruit all you have in the evenings?
No, i usually eat pasta or some meat(usually chicken, steak every now and than)...and every now and than i slip up with pizza or some shit.

[amy]

No, i usually eat pasta or some meat(usually chicken, steak every now and than)...and every now and than i slip up with pizza or some shit.

You might want to work some vegetables into your diet then.

[viru§™]

6 ft 2 158 5-6% BF. and yah i no all about prend post workout nutrition but i didnt no for boxing. amhy waht about after?

I very much doubt you have 5-6% BF.

[younghypnotiq]

lol bro i was 190 10-12% befr i cut dwon

[viru§™]

lol bro i was 190 10-12% befr i cut dwon

And? Pro bodybuilders find it difficult to keep their body fat levels that low for competition. I doubt some kid who has no clue about nutrition, weight training and boxing could do that.

[MagnificentMatt]

You might want to work some vegetables into your diet then.

Thanks for the info.

[scott c]

basic guidlines. no fibre or fructose before or after training. Delays hydration , CHO absorbtion and causes gastric discomfort. Anything fizzy even fizzy water will increase acid secretion in the bowl causeing gastric discomfort and obveously anything acidic. So fruit is a no no. Bananas are always hyped up as good sports food but for boxing this is not the case unless there so ripe that there black. Otherise your looing at 4 hour digestion time.

Depending on your session depends on what you want to eat. IE a power session i eat very little. Perhaps 2 peices of white tast with jam as CHO usage will be low as its mostly the ATP-PC system being used.

If im not training within 4 hours of breakfast il have something like muslei or bran flakes but if training is sooner than that suger puffs or bread with loads of jam etc. Basically avoid fibre.

After training you want simple carbs within 20 mins. Jelly babies etc then something more complex and 60g of CHO an hourgradually getting more and more complex. Protien and fats i take in with my main meals.

If you want to bulk and keep your low body fat you need to work out your metabolism for each session your LT and your RER in each session. Then from this and a weeks dietry recordings you can choose a diet suitable.

Basic rules would be to up your intake of everything in proportion cut out some of the endurance work too as this stops the secretion of certain hormones which will increase hypertrophy.

Don't bother buying expensive protein shakes as they wont help you stay lean and get cut. STick to real food as after a month or so you will only be using 60% of the protein in them as your body stops absorbing it as well. eep your diet varied for protein to stop this happening with other foods. Ie if you eat tuna everyday you will absorb less and less of the protein each day.


Also whats "prend post workout "????

Whats does your weight session consist of and what else do you do on the days that you lift? HOw old are you too?

5-6% body fat shouldnt be maintained all year round as you will stop producing correct levels of hormones and anti bodies. I used t hold it for 4 months a year and then go upto about 10% at the end of my season when I was an endurance athlete. With your fat that low (depending on age) you will overtrain and get injured and ill very easily.

Have I covered everything?

[younghypnotiq]

And? Pro bodybuilders find it difficult to keep their body fat levels that low for competition. I doubt some kid who has no clue about nutrition, weight training and boxing could do that.

its quitw easy.

[viru§™]

its quitw easy.

Obviously you don't have 5-6% BF if you think that level is "quitw easy" to maintain.

[younghypnotiq]

obviusly io do. i no aot of nutirtion and lifiting. ive been wrestling for 4 year.

[viru§™]

obviusly io do. i no aot of nutirtion and lifiting. ive been wrestling for 4 year.

You know alot about nutrition? Oh, ok, so that's why you're asking what you should be eating?

And what does wrestling have to do with this :huh

[amy]

basic guidlines. no fibre or fructose before or after training. Delays hydration , CHO absorbtion and causes gastric discomfort. Anything fizzy even fizzy water will increase acid secretion in the bowl causeing gastric discomfort and obveously anything acidic. So fruit is a no no. Bananas are always hyped up as good sports food but for boxing this is not the case unless there so ripe that there black. Otherise your looing at 4 hour digestion time.

Depending on your session depends on what you want to eat. IE a power session i eat very little. Perhaps 2 peices of white tast with jam as CHO usage will be low as its mostly the ATP-PC system being used.

If im not training within 4 hours of breakfast il have something like muslei or bran flakes but if training is sooner than that suger puffs or bread with loads of jam etc. Basically avoid fibre.

After training you want simple carbs within 20 mins. Jelly babies etc then something more complex and 60g of CHO an hourgradually getting more and more complex. Protien and fats i take in with my main meals.

If you want to bulk and keep your low body fat you need to work out your metabolism for each session your LT and your RER in each session. Then from this and a weeks dietry recordings you can choose a diet suitable.

Basic rules would be to up your intake of everything in proportion cut out some of the endurance work too as this stops the secretion of certain hormones which will increase hypertrophy.

Don't bother buying expensive protein shakes as they wont help you stay lean and get cut. STick to real food as after a month or so you will only be using 60% of the protein in them as your body stops absorbing it as well. eep your diet varied for protein to stop this happening with other foods. Ie if you eat tuna everyday you will absorb less and less of the protein each day.


Also whats "prend post workout "????

Whats does your weight session consist of and what else do you do on the days that you lift? HOw old are you too?

5-6% body fat shouldnt be maintained all year round as you will stop producing correct levels of hormones and anti bodies. I used t hold it for 4 months a year and then go upto about 10% at the end of my season when I was an endurance athlete. With your fat that low (depending on age) you will overtrain and get injured and ill very easily.

Have I covered everything?

You're telling these guys to avoid fiber and eat Jellie Bellys and white toast? :patsch

[MagnificentMatt]

You're telling these guys to avoid fiber and eat Jellie Bellys and white toast? :patsch

I just wrote that post off, my better judgement led me away from the whole jelly beans and white bread thing..

[younghypnotiq]

You know alot about nutrition? Oh, ok, so that's why you're asking what you should be eating?

And what does wrestling have to do with this :huh

because of the intene cutting fo wrestling it gets down real quick. i want to no wtf to eat before boxing u idiot not all around. juss cuz ur fat doens tmean u ave to be ealous

[scott c]

I just wrote that post off, my better judgement led me away from the whole jelly beans and white bread thing..

Yes. Im not saying its the healthy living diet im saying its a sporting diet. Sugar is what you need after training not complex carbs. Im also not saying fibre and brown bread are bad. Im saying that before and after training (close to each end ) that they are not what you need. I eat 7-10 fruit and veg a day but not before or after training. Its just not a god idea. Re read what iv wrote and the questions being asked. SOmeone commented on fruit after training hence my response . why would you want brown bread thats high in fibre right before training? im not syaing fibre is bad. Its good as are all foods..... in moderation and at the correct time in relation to your training.

I don't comment on boxing as im new to it and i don't know anything worth saying. Everything I say is what I know from competeing at natinal level in another sport and having had studied it a BSc level and working my way to PhD level in the feild. I didnt have to offer advice for free but i felt that as people have answerd my bxing related questions that i would return the favoure. Dont rubish something you know nothing about or that you have read up on at google , peak performance or in magz

Guy who was asking about diet clearly knows nothing about it or he has facts drilled into him from past sport but doesnt understand the theory in order to transfer it. Its not complecated. Look at your thre energy systems and what they require and what your using and thats its most basic form without looking into substrates that are required and hormonal catalysts found in food etc

[viru§™]

because of the intene cutting fo wrestling it gets down real quick. i want to no wtf to eat before boxing u idiot not all around. juss cuz ur fat doens tmean u ave to be ealous

Nope, not fat or jealous of some cocky kid who can't spell, knows nothing about training and nutrition and needs to start insulting people because he knows he's wrong. (That, or you're just plain stupid).

Seriously though, you think you've got 5-6% BF? You go on thinking that, but insulting people on this board that know what they are talking about like Relentless and Sizzle will get you nowhere.

[Relentless]

virus i wouldn't bother wasting my time on him, just do what i do, if he asks for advice just ignore him, he is a 15 year old freckled face kid who probably smells of urine.

[MagnificentMatt]

Yes. Im not saying its the healthy living diet im saying its a sporting diet. Sugar is what you need after training not complex carbs. Im also not saying fibre and brown bread are bad. Im saying that before and after training (close to each end ) that they are not what you need. I eat 7-10 fruit and veg a day but not before or after training. Its just not a god idea. Re read what iv wrote and the questions being asked. SOmeone commented on fruit after training hence my response . why would you want brown bread thats high in fibre right before training? im not syaing fibre is bad. Its good as are all foods..... in moderation and at the correct time in relation to your training.

I don't comment on boxing as im new to it and i don't know anything worth saying. Everything I say is what I know from competeing at natinal level in another sport and having had studied it a BSc level and working my way to PhD level in the feild. I didnt have to offer advice for free but i felt that as people have answerd my bxing related questions that i would return the favoure. Dont rubish something you know nothing about or that you have read up on at google , peak performance or in magz

Guy who was asking about diet clearly knows nothing about it or he has facts drilled into him from past sport but doesnt understand the theory in order to transfer it. Its not complecated. Look at your thre energy systems and what they require and what your using and thats its most basic form without looking into substrates that are required and hormonal catalysts found in food etc

Oh, well thanks for the clarification... :-)

Actually other people on this forum told me what i had been doing before..

[younghypnotiq]

Nope, not fat or jealous of some cocky kid who can't spell, knows nothing about training and nutrition and needs to start insulting people because he knows he's wrong. (That, or you're just plain stupid).

Seriously though, you think you've got 5-6% BF? You go on thinking that, but insulting people on this board that know what they are talking about like Relentless and Sizzle will get you nowhere.

they dont no much. and are u kidding bro? i take a water test once a month

[younghypnotiq]

virus i wouldn't bother wasting my time on him, just do what i do, if he asks for advice just ignore him, he is a 15 year old freckled face kid who probably smells of urine.

im a 15 year old that would kick the hit out of your skinny ass

[viru§™]

im a 15 year old that would kick the hit out of your skinny ass

:lol: Please fly over to the UK and come see me or Relentless, I'm sure we could knock some sense into you :good

[Marvelous Marcum]

Look up some weight gainers my friend.
MHP "Up Your Mass" is the best on the market. The taste is decent, but it has tons of simple and complex carbs, not to mention the 60 grams of protein it comes with.

If you're looking for regular foods, have a bowl of WHITE rice post workout, as well as some chicken or lean steak. Hell, with 5 or 6% body fat you could spare to have some chocolate or something immediately after as well.

Pre workout is totally different, for regular meals, have a few servings of WHOLE WHEAT rice/pasta/bread, as well as protein.

[Relentless]

im a 15 year old that would kick the hit out of your skinny ass

right....

i would rip you a new asshole kid and then i would fuck you through it, i will probably go to jail for being a pedo but it'll be worth it to see you suffer :thumbsup

:yep :yep

[younghypnotiq]

:lol: Please fly over to the UK and come see me or Relentless, I'm sure we could knock some sense into you :good

lmao homie. my ground game i ridicoulou u would be done

[viru§™]

lmao homie. my ground game i ridicoulou u would be done


:-( Somebody needs English lessons.

[Relentless]

i dont blame him, usually when parents are siblings their child is often a retard.

[younghypnotiq]

o well i dont fukcing crare when u see me knockoing ppl out in the UFC u gunnna reaize it

[Relentless]

aiite homie do waat chuuu want *****.

[viru§™]

o well i dont fukcing crare when u see me knockoing ppl out in the UFC u gunnna reaize it

I'm not joking now, are you actually doing the spelling mistakes on purpose, or are your fingers just fat? I mean a typo now and again yeah, ok, but with you, it's every word.

[younghypnotiq]

no im not im just a dab type.

[viru§™]

no im not im just a dab type.

What?

[younghypnotiq]

im just a bad typer