Peri-Workout is what called when referring to the period before (pre), during (intra), and after (post) your resistance training workouts. There is probably more controversy about this time period in regards to nutrient timing, than any other time of the day. In an effort to always bring research to the forefront as a means to broaden your understanding of a certain topic, I would like to discuss the basics of what is going on from a physiological perspective in regards to nutrient timing during this time period as well as what the current literature has to offer us.<\/p>\n
Resistance training is essentially a period of time in which you are putting your body under stress in order to force a growth adaptation. This obviously causes muscle damage. It is due to this damage that the remodeling process causes skeletal muscle hypertrophy. This is where many people misunderstand that statement. Many will use simply logic and say \u201cok if muscle damage equals bigger muscles than more damage equals more size.\u201d This couldn’t be further from the truth as with everything, there are thresholds. Those thresholds have consequences if over-induced chronically. This means the goal of your resistance training sessions should focus on increasing growth via a plethora of methods (mechanical tension, muscle damage, metabolic stress, enhanced innervation, etc) while ensuring that your recovery always outweighs the total damage done. If not, that is when \u201cover-training\u201d can occur and you essentially keep digging yourself into a deeper and deeper ditch that you cannot recover or remodel and grow from, leaving you weaker and smaller than when you originally began. This is where peri-workout amino acid supplementation comes in the equation as the additional \u201ctool\u201d to allow yourself to recover and grow from these intense sessions.<\/p>\n
Let us begin looking into nutrient timing first and foremost from a position stand on nutrient timing by The International Society of Sports Nutrition (1.)\u00a0 We will include carbohydrates as well into this part of the article to ensure you have a full understanding of the material during the entire peri-workout timeframe<\/p>\n
Summary of pre-exercise nutrient ingestion findings<\/p>\n
\u2022 Exercise intensity, pace and work output decrease as glycogen levels diminish. Depletion of glycogen is associated with increased levels of muscle tissue breakdown and suppression of the immune system.<\/p>\n
\u2022 Maximal endogenous glycogen stores are best promoted by following a high-glycemic, high-CHO diet (600 \u2013 1000 grams or ~8 \u2013 10 g\/kg\/d).<\/p>\n
\u2022 The optimal CHO and PRO content of a pre-exercise meal is dependent upon a number of factors including exercise duration and fitness level, but general guidelines recommend ingestion of 1 \u2013 2 grams CHO\/kg and 0.15 \u2013 0.25 grams PRO\/kg 3 \u2013 4 hours before competition.<\/p>\n
\u2022 Pre-exercise ingestion of essential amino acids or PRO alone increases muscle protein synthesis. In addition, ingesting PRO + CHO pre-exercise has been shown to produce significantly greater levels of muscle protein synthesis.<\/b><\/p>\n Summary of during exercise nutrient findings<\/p>\n Summary of post-exercise nutrient ingestion findings<\/p>\n \u2022 Post-exercise (within 30 minutes) consumption of CHO at high dosages (8 \u2013 10 g CHO\/kg\/day) has been shown to stimulate muscle glycogen re-synthesis.<\/p>\n \u2022 Adding PRO (0.2 g \u2013 0.5 g PRO\/kg\/day) to CHO at a ratio of approximately 3: 1 (CHO: PRO) has been shown to stimulate glycogen re-synthesis to a greater extent.<\/b><\/p>\n \u2022 Post-exercise ingestion (immediately after through 3 hours post) of amino acids, primarily EAAs, have been shown to stimulate robust increases in muscle PRO synthesis. The addition of CHO may increase PRO synthesis even more, while pre-exercise consumption may result in the best response of all.<\/b><\/p>\n \u2022 During prolonged resistance training, post-exercise consumption of CHO + PRO supplements in varying amounts have been shown to stimulate improvements in strength and body composition when compared to control, placebo, or CHO-only conditions.<\/b><\/p>\n Part II will discuss what this means, how to implement it, and what sources are optimal.<\/p>\n READ PART II: HERE<\/a><\/p>\n\n
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