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I am going to start doing 20-30 minutes of intreval sprinting in evenings of cardio days and wanted some oprinions on PWO nutrition. I am on a cutter at 2200 calories, 6 foot 178 13% BF. I have oats and egg whites 50 minutes after monrning cardio at 75% for 50 minutes and that is it. Rest of the day it is P/F on cardio days.
im also a sprinter. Endurox is the best thing you can ingest PWO. 4/1 carb to protein ratio is the most effectively absorbed
Would a meal of 50 grams dextrose and 25 grams protein work? Should I also have a solid carb meal an hour after this one? My main goal is to work on speed but I do not want to lose any mass but continue to lose fat.
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Originally Posted by KingMike
Thats's fine bro.
why the solid carb meal an hour after? I am clueless, about that.
If you ask me 30g. Maltodextrin 30g Dextrose, 30g hydro/ or isolate protien. Optional bcca-5g optional creatine-5g. Then have one solid P+C for breakfast (like oatmeal and eggbeaters) then go with P+F spliting the fats equally between mon/poly/sat fats. Make sure you get you fish oils and lots of dark greens. I might have a little ala before your solid P+C meals, and some fat burners during your p+f meals so you don't have to worry about negative impacts on isulin sensitivity. Also make sure to do somthing similar after any intense workout or weight training.
if you want-check out ruggedmag.com and go under old articles and there is an article called active nutrition that gives very specific instructions based on the type of work and what pwo requires. A lot of it is based on john berardi from johnberardi.com, and he also has lots of articles on pre, post, well-everything you ever wanted to know about nutrition. They also focus on athletic performance-which it sounds like you are if your doing sprints.
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Originally Posted by kaorialfred
Because the this meal will help aid in recovery as well as glycogen replenishment. Sprinting is high Intensity work, and should be veiwed as very similar to weight training, from both a physical and nutritional standpoint.
After the first hoiur has expired your body can only replenish @ the rate of 5% of your glycogen stores per hour. . So a solid carb meal is not as important as you think, just a well balanced meal will do.
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Originally Posted by Mealticket
A solid carb meal consisting of Low-Gi carbs would be improtant, not sure where you're getting that from. Carbohydrates (Glucose) is needed to make glycogen.