early workout

[wizard1963uk]

hi
just a quick question i wake at 6.45am i work out at 7.45am now i normally have 40g oats with 30g whey in 300ml of milk at 7am then after workout i will have 30g whey with 5g creatineadded in 300ml of milk then about an hour later i will have something like brown rice+ veg+chicken

just want to know if this seems ok
thanks
plus i take a flaxseed oil capsule pre workout and post workout

[Poyner]

As far as the pre workout shake, I think if you feel ok and have enough energy for your workout then don't change it, but I would go with something a little faster digesting like a banana and whey. As for PWO ditch the milk. Try 30g whey, 50g dextrose, 5g creatine mixed in water. Your post workout meal seems fine. The flaxseed pre and pwo, isn't necesari;y of any benefit to you. I think youwould get more advice from people on the board if you post your full daily diet.

[wizard1963uk]

cheers mate i appriciate the comment

[Gareth83]

You shouldn't really be consuming food 45mins before a workout if I recall rightly, something Tom or Martin may have said about the carbs being used for something else (can't remember).

You should eat 1.5-2hrs before ideally

But I'm sure it'll be okay, doubt it'd make a significant difference

Personally I would ditch the milk post workout and whack in 100g of oats here. You need to get carbs in you immediately post workout

brown rice veg and chicken looks good mind

[allthegoodnamesaregone]

Two liquid meals in a row

[wizard1963uk]

so what do you suggest then??

[allthegoodnamesaregone]

I find the following effective for morning training

Eaten from when you wake up till 60-90min pre work out

2*fruit - not banana
100g oat meal (sweeten it however you want)
1 glass of LEW
one glass of juice

During workout

40-50g dextrose
15-20g whey
(mixed with water)

Post work out

solid meal (big) from clean foods eg rice or pasta with chicken or turkey + veg
(could be in sandwich form if your running late)

60min after another shake with 100g oats + 50g whey (this could be a protein bar + sandwich if your not a home)

[Christian Troy]

dextrose during wo? i disagree..
and the post wo should be liquid...

[allthegoodnamesaregone]

the dextose during workout will boost insulin, blocking coristol and spare bcaa's. The whey will provied bcaa's which are also anti-catabolic. Two liquid meals in a row will leave your digestive system in pieces so hence a solid meal after. The hormone control during workout is probably more important the the slight advantage of a shake after and you'll feel better for the rest of the day letting you eat more throuugh out the day. Anyway enough of over complicating things.................eat,sleep,train it aint so hard

[wizard1963uk]

nope not hard but everyone with a different opinion which is good so i guess i just need to find what suits me and go with it or change it if i feel i need to anyway thanks for all the advice its appreciated