USAWA

Interesting you should pose this question at this time as JOPP‘s current issue reviews new research on the topic of nutrient timing. And best of all…BIG ole ET is in the opening picture.

This is one of those issues that’s perfect for purposes of explaining the research process a bit. You see, there are some people out there who lack the scientific training, but know enough to know that the truth only comes from science, who look for research to support their own ideas because they fall into the category of self-proclaimed training guru. So the people who believe that nutrient timing is a big deal, they cite research showing that it does indeed make a difference. But since they’re laypersons as it pertains to the scientific process, they overlook such important things as the methodology the study employed, how the findings can be generalized, how they can be interpreted, etc., not to mention what subjects were used, how much and what type of nutrients were given, what the exercise protocol was, etc.

Example: A study found that protein synthesis rates are higher within about 90 minutes after training. Well, of course that means that you should eat within 90 minutes after training if you want to maximize your gains. NOT!

You see, what happens is that your cells become more sensitive to the uptake of nutrients after training. So they suck up nutrients quickly within a window after training. But does “an increased rate of protein synthesis” equal “MORE protein synthesis,” meaning you end up using more protein if you eat shortly after training as opposed to 2 hrs. after training? Nope! Bottom line, you can’t force your body to use more protein than it needs (and as a side note, training more intensely doesn’t increase protein synthesis either).

So what should you do? After a prolonged fast, such as sleeping through the night, you should most definitely eat before training. What should you eat? A combination of protein and carbs. How long before you train should you eat? That depends on how much you eat and how quickly you can digest what you ate to the point where you feel physically comfortable to lift and don a lifting belt. That’s an individual thing. And as far as you taking protein “immediately” after training, that’s wholly unnecessary and what would actually be better is to consume protein and carbs after training.

There are more interesting details about this in our April issue, where I would argue, however, that a far more important question to answer would be whether there is a meal timing approach that would increase the likelihood of looking as good as ET.

-d

There is alot of work that goes into looking this good.
ET

Dear Train Man,

Since this question mentioned me, I think it best I give a response! It’s true – I used to work out in the early morning (as early as 5 AM), but I very rarely train that early anymore. It seems as I’ve got older I’m not near ready physically to hit the iron as I just flop out of bed as I used to on a regular basis! Most of my training now occurs late afternoon after I’ve had time to “loosen” things up.

But when I did train early, I did experiment with different eating patterns. Nothing scientific here – just trial and error on what worked for me. I found that a simple breakfast bar was all I needed beforehand to get in a good 2 hour workout, followed by a big breakfast of eggs and bacon after the workout.

Dinoman

I’ve been an early morning trainer (5:00 AM) for a long time and I don’t eat until about an hour afterwards. It has more to do with convenience than anything about training. I train in the morning because life gets in the way in the afternoon and I miss way too many sessions when I do. I don’t eat before because I generally don’t have time to fix and eat something before I leave for the gym. I do drink a cup of coffee though.

For me it really is just adapting to the set of circumstances that I’ve been dealt and making thing fit where they can. It is more habit than anything now. But I’m actually very comfortable training on nothing more than a cup of coffee.

The other Dan

I’m just like you Dan. I get up at 4:30 and get into the gym because I leave early for work each day. I don’t eat until about 30 min after my workout. If I did eat, I wouldn’t want much more than a power bar before depending on the workout I’m doing It’s not ideal anymore with my schedule, but it still works most days. I’m also feeling the strain and trying to lift more in the evenings.

Guys, please don’t get hung up on my wording, where I state that after an overnight fast you should definitely “eat.” Perhaps a better word would have been “consume.”

If you have maximized training gains in mind, then after an overnight fast it’s critical to consume a mix of protein and carbs before training. Of course food is always best and no supplement can match the benefits of food. But for the situations you illustrated, perhaps a carb/protein drink would be better than a small breakfast of, say, an egg and a small bowl of oatmeal.

On the other hand, if you don’t consume something, it’s not the end of the world as your body holds many levels of adaptability, meaning that you’ll still be able to make training gains…just not maximally.

-d

Actually Dan, I like reading your posts. It’s cool to know science behind the sport and to get it from someone who is not trying to sell me something.

LoL – Unfortunately, little of my training is optimal. But, I do try to work in what I can when possible.

But Dan, I AM trying to sell something…science!

You see, since Weider, Hoffman, and all the old-time lifters, people have been sharing their personal wisdom as it relates to training, nutrition, recovery, etc. But not until about the 70’s did physiologists show an interest in these hypotheses. Since then, many, if not all training related hypotheses have been tested under the scrutiny and control of scientific investigation. It has been my experience that nearly all personal opinions about training and nutrition have been wrong. Unfortunately, these myths die hard and as a consequence athletes are not maximizing their gains, getting injured, etc.

Look at it this way, Dan. To a person who knows little about metallurgy and automotive engineering, the obvious answer to what axle is strongest would be the thicker one. That’s not true, however, just as it’s not true that you have to train to failure for your muscles to make gains in strength, size, and power. Once even the most novice to matters of automotive engineering is told the basic properties of metal and manufacturing practices, then they’ll immediately get it why you can’t simply go with the thicker axle if you want a stronger one. Same with sport and training. The only difference is that due to the potential of death due to poor auto manufacturing practices, the government tightly controls the industry. In sport and exercise, however, anybody can tell you any sort of crap they make up for purposes of making a buck, or just out of sheer ignorance, and the worst that’ll happen to you is that you won’t maximize your potential.

Man, I could go on and on. Suffice to say, you not training optimally basically means that you have certain hurdles in the way. Based on science, however, we know how to minimize the damage these hurdles could cause, meaning that your training gains can still be maximized based on the conditions of your life, responsibilities, etc.

-d