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Hi people!I know Kiefer suggests only coffee before morning training, but what about that post workout shake and those 20g of fast acting carbs in it? Should I avoid those carbs if I train in the morning, and just backload the nigth before? Or are those 20-40g of fast acting carbs also needed in this case because of insuline spike post workout?Also, what about AM accelerator drink, should I / could I drink it post workout just like in afternoon training regime? And what about that 12 hour fast - as I understood, it means I sould complete my workout and drink PWO shake 12 hours after the last meal, is that correct?
Kiefer suggests being totally fasted until after training, so after wards you still have your PWO shake, at the very least you want some whey isolate and leucine, and caffeine some hydrolyzed proteins would be good, and the carbs will depend on your current goals and progress. You might have 20-30g of carbs in the morning PWO shake.
Also, the 12 hours fast isn't something that is a necessity, it's a maximum fast time.Have a PWO shake after training even if it's before 12 hours.
Is your primary goal fat loss or muscle gain?If fat loss, skip the carbs PWO.If muscle gain, by all means have a ripe banana/dextrose PWO.
Good advice guys!I am actually following strength accumulation protocol right now.So, after I drink post workout shake, is it OK to have a regular protein+fats meal? If 2 hours have passed from the wakeup?So it looks like preworkout shake and AM accelerator shake are apsolutely unnecessary when training first thing in the morning? Can I still drink that AM accelerator shake and does that make sense if I include small amount of carbs in my PWO shake?
Good advice guys!I am actually following strength accumulation protocol right now.So, after I drink post workout shake, is it OK to have a regular protein+fats meal? If 2 hours have passed from the wakeup?So it looks like preworkout shake and AM accelerator shake are apsolutely unnecessary when training first thing in the morning? Can I still drink that AM accelerator shake and does that make sense if I include small amount of carbs in my PWO shake?
Correct, nothing other then water and black coffee in the morning.What you can do is if you are skipping carbs in the PWO shake you could add some MCT oil, 10-15g of it, to your PWO shake.And you can have a protein+fat meal after say, 90 minutes.
Wouldn't MCT oil in PWO shake interfere and lower the insuline spike which is nedeed after workout, being provided by PWO shake, with or without carbs? Since whey and leucine will spike insuline.
Would smaller amount of carbs post workout in morning stop you from fat burning and kick you out of ketosis? That is actually my main concern.
Saturated fats can augment and increase then insulin response, fast acting fats like MCT will greatly increase the insulin release and provide ketones for energy.The carbs insulin spike will stop fat burning period, without carbs you will switch back to burning fat quicker, so if fat lose is more your goal, it's generally easier to skip the carbs, but that isn't set in stone.
Keep in mind that the long standing dogma “You must have carbs and protein immediately after workout” is not settled science:Controlled study where half got protein only vs. protien+cards - no difference in strength or size increasese:http://www.ironmanmagazine.com/are-postworkout-carbs-necessary/Insulin not needed to induce protein synthesis:http://chadwaterbury.com/the-truth-about-post-workout-nutrition/More coverage on the topic:http://breakingmuscle.com/nutrition/you-may-not-need-post-workout-carbs-after-allSo you may just be better off without the carbs in your PWO shake. I have omitted them from mine, and have not noticed any significant changes.
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