Today we are answering one of our reader’s question by looking at when is the best time for protein and carbohydrate administration around training.
So when are the best times for protein and carbs?
Well, it really does depend whether you are bulking or cutting.
Having said that, let’s look at bulking first. Ideally, we want to be looking to ingest around 20g of whey protein and 20-40g of slow digesting carbs 20-30 mins before training.
Ok, which carbs?
This could be a banana or something like oats, sweet potato or rice for slow burning energy to ensure your workout has enough carbs to give you energy for the entire duration. Then -of course- when combined with whey to cover the micro-damage caused by training and begin recovery as you complete your training session (since carbs are shown to help lift protein into the muscle).
What does the whey do?
There is plenty of evidence showing that the BCAA in the whey allows muscle repair as you train AND gives you more energy, allowing extra blood flow to the muscle. More energy = more micro-damage and more micro-damage = more muscle growth. Simple.
Why not full foods?
We don’t use full food (chicken, steak, turkey, etc.) at this point as it would take your body too long to break them down once completed the workout and before they start being available in your system for repair!
Ok, I’m cutting, what do I do?
Because of excess insulin released when carbs are ingested, for the best fat burning effects whilst training simply consume 20-30g of whey protein and no more.
You will get all the positive effects of the whey protein to allow the best fat loss – caused by the energy expended as you train.
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