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Workout Window Nutrition
• The idea that the following factors might matter to training,
performance, and body composition
•1.) What you eat before training
•How much of it you eat
•And when you eat it
•2.) What you eat during training
•How much of it you eat
•And when you eat it
•3.) What you eat after training
• How much of it you eat
• And when you eat it
• It doesn't NEGATE daily calories, macros, and foods
• It just says that workout-window timing might make SOME difference
• And indeed it does, to a small but meaningful extent
Strength Workout Window Nutrition
• The PRE workout meal is the most important for strength training.
• Because you have to have lots of energy to power in-session performance
•Macros:
• Moderate protein, HIGHER carb, lower fat
• 1/n meal protein, 25+% carbs, 20%- fats
• Example: P50 C100 F20
• Composition:
• Lean protein
• Whole grain carbs(and fruits/veggies) if further from training(2+ hours)
• Faster digesting, processed carbs if closer to training(1 hour or less)
• Often no added fats, or add healthy fats if further from training
• Hydration:
• Important to normalize WELL IN ADVANCE
• To get intra-compartmental hydration
• Plenty of fluids in this meal
• Enough to pee off-clear at least once between meal and session
• Intra-Workout:
• Just water is fine for most purposes
• If session is much longer than 1.5 hours, a protein/carb hydration drink is a good idea
• 1/2n meal protein, 10% carbs, 0% fats
• Post-Workout:
• A meal very similar to the pre-workout meal works GREAT
Hypertrophy Workout Window Nutrition
• Pre-Workout:
• Very important
• A meal very similar to strength pre-workout works great
• Intra-Workout:
• Just water is fine for most purposes
• If session is much longer than 1 hour, a protein/carb hydration drink is a good idea
• 1/2n meal protein, 10% carbs, 0% fats
• The POST workout meal is the most important for hypertrophy training.
• Because it potentiates the anabolic response after training
• Should be consumed ASAP after training
• Macros:
• Moderate protein, HIGH carb, low fat
• 1/n meal protein, 30+% carbs, 15-% fats
• Example: P50 C120 F15
• Composition:
• Lean protein (faster digesting)
• Faster digesting, processed carbs if closer to training
• No added fats
• Examples: whey with skim milk and sugary cereal, protein shakes with froyo, lean sushi, etc.
Cardio Workout Window Nutrition
• In this case "cardio" means a dedicated session designed to burn FAT
• Direct research:
• Fed and fasted cardio have about the same effects on fat loss
• Practically
• You're usually NOT hungry when doing cardio
• Fight or flight at least mildly active curbs hunger
• You don't need a ton of energy to do cardio
• Because the best fat-loss cardio isn't high intensity
• Thus, doing cardio in a more fasted state means BUYING yourself more "non-hungry time"
• And then when you eat your meals, they are closer together and fill you up more
• After you're done with cardio, DO eat (something with protein in it, and less fat) so that anti-catabolism can begin
• Carbs optional
• IF you do cardio in the AM, DO NOT eat before, get it done, then have breakfast
• IF you do cardio in the middle of the day, wait at least 3 hours AFTER your latest mean if you can
• Then eat your next meal after cardio
• Probably avoid cardio as last activity in the day
• And if you do, then definitely at least have a casein shake or some dairy products after
- Dr. Mike Israetel
https://www.youtube.com/watch?v=-NUwSgbymhA
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2639 kcal
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Fat: 77.92g | Prot: 221.53g | Carbs: 299.24g.
Breakfast: protein-packed carb-conscious oatmeal, Apples , Potato French Fries, McDonald's Quarter Pounder with Cheese, Fairlife Nutrition Plan Vanilla, Post Churros Cereal, Dannon Light & Fit Greek Yogurt - Vanilla (170g). Lunch: Quest Chocolate Chip Cookie Dough Protein Bar, Daiya Homestyle Breakfast Burrito. Dinner: Apples, Plums. more...
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