True...However, keep in mind that I note that that is for obtaining maximal muscle gains.
Note!
Supplements DURING are for bouts exceeding 40-60 minutes and should be consumed VERY diluted and generally sipped. However, if you are looking for maximal gains and minimal muscle losses you can still benefit from a during wo drink that is very dilute.
This is what I normally reference:
The best Pre and Post W/O (found in repeated clinical tests) for muscle gaining or sparing muscle should actually look like this: (Note this is for when you are
bulking for maximal muscle gains, not for cutting)
Preworkout
* 0.1 g/lb X bodyweight in EAA (or whey)
* 0.2 g/lb X bodyweight in High Glycemic Carbs
* 5 grams of EXTRA BCAA
During Workout (
especially if WO goes over 40 minutes)
* 0.1 g/lb X bodyweight in BCAA
* 0.2 g/lb X bodyweight in High Glycemic Carbs
Post Workout
* 0.2 g/lb X bodyweight of Whey Protein
* 0.4 g/lb X bodyweight in High Glycemic Carbs
* 5 grams of EXTRA BCAA
More recent trials found this to be extremely effective:
Here is what they did: 30 minutes before and immediately after training they consumed a supplement equal to:
Whey Protein 0.18 grams per pound of bodyweight
Carbohydrate 0.2 grams per pound of bodyweight
Creatine Monohydrate at about .03 grams per pound of bodyweight (about 1/4 teaspoon per 40 pounds)
Found:
http://www.discussbodyb...ing.com/fb.ashx?m=244801 You note that they dropped the post wo to 1/2 the carbs.
The question of carb necessity is a good question. First, these are mean figures, meaning that they represent the middle value that will work for something like 70% of the people.
Some people are not tolerant of carbs and so this will not be good for them.
However, the mechanisms of energy systems during training and after training make it pretty clear that the contribution of carbs is important to muscle sparing, glycogen replenishment, and even supporting/promoting protein synthesis. Can you do it without the carbs? Sure. Will the result be as dramatic? Sometimes. That depends on your particular chemistry.
These carbs are not all for your immediate energy use. Some are protein sparing, post are to maximally replenish liver and systemic glycogen, pre and to increase glucose stores for a higher training intensity.
What I do recommend is modulation of the nutrient levels.
When your training is in a phase that is longer and hard, try modulating the pre and post upwards and see how training feels and how recovery times during and post workout go. You may see/feel something very interesting.
Keep in mind that there is a spectrum of response your body can have, ranging from none to very extreme. How many tools you use and how much you pay attention to certain details plays a part in the results you get.
<message edited by danmirage on Thursday, November 05, 2009 9:27 AM>