PWO Meal

[Ajc330]

So I am about to join a gym that is about 25 minutes driving... I know about the 15 minute window of opportunity right after your workout so my question is this: I want to stay away from protein shakes, is it a BAD idea to wait until I get home to eat, or stop to get a sub at subway, or should I just start using protein shakes? Also, if I should use protein shake, should I drink it right after workout before cardio or after cardio?

[RaginCajun]

What magic window are you speaking about?

Just eat or drink whenever you can, or bring it with you

Just make sure you hit your macros for the day

[Bio-Active]

What magic window are you speaking about?

Just eat or drink whenever you can, or bring it with you

Just make sure you hit your macros for the day

Exactly and if you are really that worried about it why cant you just bring food with you?

[GirlyGymRat]

So I am about to join a gym that is about 25 minutes driving... I know about the 15 minute window of opportunity right after your workout so my question is this: I want to stay away from protein shakes, is it a BAD idea to wait until I get home to eat, or stop to get a sub at subway, or should I just start using protein shakes? Also, if I should use protein shake, should I drink it right after workout before cardio or after cardio?

i don't think the window is exactly 15 minutes....and i don't see a problem if you eat within 30 minutes of workout. GBrice addressed this several times in different threads. I even think the window is as wide as 45 minutes....

Carbs before work out. Protein shake with some oats after workout. Those are safe guidelines.

[>Good Luck<]

Why is everyone acting like it's the first time you've heard about the 15 or 30 minute anabolic window. Quit being so douchy, the guy
Is asking a legitimate question... Fact is that for 30 minutes after you finish training your body is in a natural anabolic state and thus "more ready" to receive nutrients. It is not necessary to nourish your self in this time frame however you will utilize more of the nutrients you consume at this time- hence why many choose to ingest whey isolate which digests within 30mins. Add some oats to the drink for some complex carbs.

[Ajc330]

thanks will take it from here

[austinite]

Just get your macro-nutrients in daily and you never have to worry about these random windows. All you have to do is try to spread it out throughout the day.

[Ajc330]

Just get your macro-nutrients in daily and you never have to worry about these random windows. All you have to do is try to spread it out throughout the day.

i know i been out the game for a minute but DAMN!!! none of the fairly newer members ever heard of the anabolic window right after you workout???

[Zodiac82]

i know i been out the game for a minute but DAMN!!! none of the fairly newer members ever heard of the anabolic window right after you workout???

im not sure if ragin was bein sarcastic or not....but I think the window theory has been "proven" to be a myth....that bein said I still like to get somethin in with the hour

[Ajc330]

haha i was serious because most of the responses didnt seem to know what i was talking about, thanks for lettin me know its been proven as myth, some of the stickies should be updated

can any vets confirm the anabolic window right after you workout to be proven as myth?

[cue_artist]

Its not a myth and 99% of the top olympians do it . Your GH levels are at their peak after resistance training and i advice you to buy some type of hydrolyzed whey and ingest it alone right after training and have you protein + carb meal 30 to 45 mins later . I am by far not a vet but i have tried alot of methods to try and pack on more size and seen the best result using this nethod .

[Back In Black]

Its not a myth and 99% of the top olympians do it . Your GH levels are at their peak after resistance training and i advice you to buy some type of hydrolyzed whey and ingest it alone right after training and have you protein + carb meal 30 to 45 mins later . I am by far not a vet but i have tried alot of methods to try and pack on more size and seen the best result using this nethod .

Are you referring to those pro BB's who are sponsored by the billion dollar supplement industry?

Take our supplement 30 mins before AND within 26.357689 minutes of finishing or else you'll get cancer!

Hit your calories and your macro's. I'd much prefer my pre workout meal to be ideal an see me through my workout an beyond than have to chug 40g whey and 80g dextrose immediately after my workout!

[baseline_9]

The PWO window does not exist..... It is a made up thing... Brought to you by the supplement industry....

Explain exactly what the PWO window is? It's nonsense

Protein synthesis peaks at around 24hours I believe....

I'm not saying don't have a PWO meal, it's important but the whole 30 min window of opportunity is a load of rubbish

[GirlyGymRat]

Those companies have done a superb job of spreading this apparent myth...

[baseline_9]

Those companies have done a superb job of spreading this apparent myth...

They certainly have.... It earns them millions of dollars each year... So I'm not supprised

[Zodiac82]

Its not a myth and 99% of the top olympians do it . Your GH levels are at their peak after resistance training and i advice you to buy some type of hydrolyzed whey and ingest it alone right after training and have you protein + carb meal 30 to 45 mins later . I am by far not a vet but i have tried alot of methods to try and pack on more size and seen the best result using this nethod .

studies have been done were there was no noticeable difference in takin some within 30 mins or up to 3 hours

[cue_artist]

Are you referring to those pro BB's who are sponsored by the billion dollar supplement industry?

Take our supplement 30 mins before AND within 26.357689 minutes of finishing or else you'll get cancer!

Hit your calories and your macro's. I'd much prefer my pre workout meal to be ideal an see me through my workout an beyond than have to chug 40g whey and 80g dextrose immediately after my workout!

I stated clearly in my post that u should not ingest carbs straight after the workout . U should wait at least 25 mins before doing that . Our main goal is to maximize Gh levels after workouts and by spiking your insulin u are stopping that . Secondly not every pro bodybuilder was sponsered at a point in time and i had talks with Ronnie coleman , dennis wolf , dennsi james whenever they came to my country and all of them had their protein shake after training . Not saying that u have too , but these guys are some big names in the industry and they werent specifcally advertising any of their product lines but were just giving me tips .

[cue_artist]

studies have been done were there was no noticeable difference in takin some within 30 mins or up to 3 hours

Show me the studies ? And dont come up to me with a random arcticle from the internet ...

[Zodiac82]

Show me the studies ? And dont come up to me with a random arcticle from the internet ...

or u can show ur studies to prove ur reasoning

[cue_artist]

Hit your calories and your macro's. I'd much prefer my pre workout meal to be ideal an see me through my workout an beyond than have to chug 40g whey and 80g dextrose immediately after my workout!

Preworkout meal is important but pwo nutrition is more important . Stem i truely respect your knowledge and dedication . What u are saying will give results but i am 100% positive that u can achieve even fater results using just pure hydrolyzed whey or bcaa's straight after workout . I tried both methods and just to advise accorrding to what worked for me and millions of other pro bodybuilders .

[cue_artist]

or u can show ur studies to prove ur reasoning

Thats the main topic of my argument

http://fitness.mercola.com/sites/fit...-workouts.aspx

[Ajc330]

thanks for the insight, keep up the debate until we have this solved, maybe gbrice will shine in soon

[Ajc330]

Thats the main topic of my argument

http://fitness.mercola.com/sites/fit...-workouts.aspx

great read

[Back In Black]

There'll be no solving of this discussion in terms of a finite belief!

I'm not ignoring this but I need time to respond, which i don't have now, so I'll be back over the next 24 hours or so.

And cue_artist, you are a richer man than me if you can afford hydrolysed

[cue_artist]

Op i am not saying that i am right . I would advise u to try both methods and see which one works for yojr body . I am only stating my experience based on personal research and advise taken from other people that i know are more knowledgable than me in diet and nutrition .

[cue_artist]

There'll be no solving of this discussion in terms of a finite belief!

I'm not ignoring this but I need time to respond, which i don't have now, so I'll be back over the next 24 hours or so.

And cue_artist, you are a richer man than me if you can afford hydrolysed

Lol ! Worth every penny : )

[cue_artist]

U only need one scoop pwo .most of them then to be 99 cents per serving . A tub usually lasts me for 2 months

[Back In Black]

U only need one scoop pwo .most of them then to be 99 cents per serving . A tub usually lasts me for 2 months

Ah yes, but everything is more expensive here. ON's hydro whey 3.5lb is close on $100 here!

I have to go with a zero carb, zero fat isolate as my protein choice.

[cue_artist]

Ah yes, but everything is more expensive here. ON's hydro whey 3.5lb is close on $100 here!

I have to go with a zero carb, zero fat isolate as my protein choice.

Wow !!! thats ridiculous !! I use dymatize iso 100

[Back In Black]

I know. I get 6lbs if my pure iso from a bulk supplier and that costs me close to $70.

[cue_artist]

I know. I get 6lbs if my pure iso from a bulk supplier and that costs me close to $70.

U guys should sue your suppliers !!! Thats super expensive !!

[Back In Black]

U guys should sue your suppliers !!! Thats super expensive !!

Ha ha, that's the cheapest we get it. Stuff is either imported so we pay the tax or our British supplier have such a small sales demographic that it has to be that price. Also, our charming government, slapped a 20% tax on them in October!

[EverettCD]

Ouch !!! Sounds like something our super duper gooberment would do.

[Ajc330]

Stem what protein shake do you recommend for cutting , would like it to have as minimal fat n carb as possible that will get the job done

[Back In Black]

Stem what protein shake do you recommend for cutting , would like it to have as minimal fat n carb as possible that will get the job done

Nothing in particular. If I had the time and money I would rarely use whey. As it is I use a British brand of isolate. You have bulk powder company mail order over there. Or Dymatize do a recommended isolate.

[gbrice75]

The PWO window does not exist..... It is a made up thing... Brought to you by the supplement industry....

Explain exactly what the PWO window is? It's nonsense

Protein synthesis peaks at around 24hours I believe....

I'm not saying don't have a PWO meal, it's important but the whole 30 min window of opportunity is a load of rubbish

...Is elevated following resistance training and continues to rise for the next 24 hours or so... and that's a rough estimate. Whether it's 22 hours or 26 hours, it sure as hell isn't 15-45 mins.

I don't want to beat a dead horse here, I've stated my opinion on this many times over the years, and it's been echoed in this thread by Base, Stem, etc. Doesn't it make sense that companies wanting to sell their latest and greatest 'super fast acting PWO supplement' would propagate a theory like this? Doesn't it also make sense that these "millions of pro bodybuilders" (are there really millions of pro's? News to me...) who are either sponsored or wanting to be sponsored would be in alignment with this? I personally know a few pro level guys who promote supplements that they absolutely don't stand behind in real life. Finally, doesn't it also stand to reason that this theory became HUGE because it's printed over and over again in bodybuilding magazines (which are owned by supplement companies), and every kid who picks up a bodybuilding mag follows exactly what it said (because media has never been known to lie or have an agenda or ulterior motive, right?) thinking he'll be the next Arnold? C'mon guys, wake up.

Studies on intermittent fasting (among others) have completely debunked this theory of a magical anabolic window. I have personally run IF diets where I not only worked out in a fasted state, but also delayed my PWO nutrition several hours PWO... and saw no negative impact whatsoever. Given the FACTS of increased protein synthesis several hours PWO (as opposed to immediately PWO), I can make the argument that a meal before bed (for a person who works out in the am) is more beneficial than one immediately PWO.

Having said all that, there is nothing wrong with eating immediately PWO. I still do it myself, out of convenience (and hunger) more than anything else. However, I will never again lose sleep if I miss a meal PWO... or any other time. Hit your macros.

I wish I would have seen this thread sooner!

[digsy1983]

ive recently starting playing around with this stuff, basicly due to having more variety for food choices and also to see for myself if there are any benefits to it. i can see the "logical" point of 'insulin spiking' but the importance of whey seems a bit over the top. if you only used aminos as they came into the blood stream then whey would probably be more beneficial in these cirumstances, but due to the AA pool your body is pro-loaded with aminos, so it seems irrelevent to me.

the previous 2 books ive read where about nutrient timing and both promoted whey and simple sugars after workout. guess this issue is something that will probably never be settled, its just something most of us will have to figure out for oursleves.

but, i do agree that hitting your daily macros will prove to be more benefical than any single meal or the timing of that meal.

[gbrice75]

ive recently starting playing around with this stuff, basicly due to having more variety for food choices and also to see for myself if there are any benefits to it. i can see the "logical" point of 'insulin spiking' but the importance of whey seems a bit over the top. if you only used aminos as they came into the blood stream then whey would probably be more beneficial in these cirumstances, but due to the AA pool your body is pro-loaded with aminos, so it seems irrelevent to me.

Yep. It's not as if our bodies grab aminos from recently ingested food and just do a huge 'dump' into the bloodstream. If that were the case, then I could see a benefit to immediate PWO nutrition. It's more like a 'trickle effect', think of an IV.

[>Good Luck<]

Hey all, just finished going thru all the replies to the thread, and thought I'd mention that "the window" could be used to get down some real food... You know, the stuff you chew?? Maybe whey isolate might be good but what's the purpose of such fast acting protein if there is no need for such quick digestion? I agree that the most important thing is to get the Cals down. But i also believe there is a benefit of feeding your body as soon as possible after training...

[cue_artist]

...Is elevated following resistance training and continues to rise for the next 24 hours or so... and that's a rough estimate. Whether it's 22 hours or 26 hours, it sure as hell isn't 15-45 mins.

I don't want to beat a dead horse here, I've stated my opinion on this many times over the years, and it's been echoed in this thread by Base, Stem, etc. Doesn't it make sense that companies wanting to sell their latest and greatest 'super fast acting PWO supplement' would propagate a theory like this? Doesn't it also make sense that these "millions of pro bodybuilders" (are there really millions of pro's? News to me...) who are either sponsored or wanting to be sponsored would be in alignment with this? I personally know a few pro level guys who promote supplements that they absolutely don't stand behind in real life. Finally, doesn't it also stand to reason that this theory became HUGE because it's printed over and over again in bodybuilding magazines (which are owned by supplement companies), and every kid who picks up a bodybuilding mag follows exactly what it said (because media has never been known to lie or have an agenda or ulterior motive, right?) thinking he'll be the next Arnold? C'mon guys, wake up.

Studies on intermittent fasting (among others) have completely debunked this theory of a magical anabolic window. I have personally run IF diets where I not only worked out in a fasted state, but also delayed my PWO nutrition several hours PWO... and saw no negative impact whatsoever. Given the FACTS of increased protein synthesis several hours PWO (as opposed to immediately PWO), I can make the argument that a meal before bed (for a person who works out in the am) is more beneficial than one immediately PWO.

Having said all that, there is nothing wrong with eating immediately PWO. I still do it myself, out of convenience (and hunger) more than anything else. However, I will never again lose sleep if I miss a meal PWO... or any other time. Hit your macros.

I wish I would have seen this thread sooner!

The only reason you were seeing greater results with missing your PWO meal or running IF was because you were in a longer period of increased GH levels. My argument in this thread was to digest some sort of hydrolized or bcaa straight after your workout without any type of sugar to fully utilize the benefits of all anabolic harmones that get secreated post workout and then wait around 30 mins and you choose to eat a protein + carb meals or just a protein meal depending on goals. Gbrice no disrespect but any person that eats clean the whole time will see results if he stays consistent with his diet regardless of PWO nutrition but my point lies is which method will yield faster results ? I tried IF and I got great results from it in terms of reaching lower body fat but at the same time I lost around 5 pounds of muscle in comparison with my previous methods of dieting. Now I have a different approach to dieting and am getting great results.