emil3m wrote:What are your recommendations for pre, peri, and post workout nutrient form and composition? (I weigh 178lb). I am not sure how to qualify the intensity of my lifting sessions, but I get a strong feeling it is not close to people in this thread. I drink water during workout, which is probably not optimal...
Just my 2 cents again. Personally, I think it's also about personal prefrence. And varying science. Also depends on your goals.
For only fat loss, I would only take a protein pre-workout (Somewhere along 20-30g, ½-1 hour before a workout), and start eating carbs either peri or post workout. The best window is within 4 hours after the workout. Bestest window is around 2 hours after the workout, but it's not that important. Protein should be in the post workout part also. A big meal in the workout window (so to speak) is preferred.
For optimal performance, carbs should be in the pre workout meal, peri workout meal and post workout meal. Protein atleast in pre and post. I would recommend the pre workout carbs somewhere around 20-100g, and protein the same 20-30g. (The carbs are from two sources, the smaller numbers are from John Meadows and bigger from Michael Colgan). Peri workout carbs are also recommended somewhere around 30-50g. Protein for peri-workout is also important. Somewhere around 15g.
Post workout amounts should be high. Again, there are different recommendations and aspects to look at, some sources recommend you to harnest carbs (30-200g) and protein (15-30g) almost directly (15min after) post workout . But once again, a high carbo and protein meal is recommended somewhere in the post workout window. Especially carb back-loading uses very high carb amounts on the feast at night (300-400g). There is no universal and simple answer.
Fasted training has been said to work alright too. Studies have shown that in lower intensities the strength levels don't suffer that much, but carbs pre workout will give you better performance.
Me? Right now my mix is the following:
Pre workout: 28g of Whey + 30-40g Oats + 5g of Creatine
Post workout: 28g of Whey + 30-40g Oats, usually another carbs source as well. Then a big meal within 2 hours.
I don't like to consume anything but water peri-workout. But I've been thinking of tryin periworkout carbs+protein on higher intensity days. Water is a must tho, whatever you do. Not enough water leads staight to worse performance. I recommend you to try different variations yourself. See what fits you and gets you results.