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Thread: Get The Most Out of Your Workouts!

  1. #1
    Vicodin24's Avatar
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    Default Get The Most Out of Your Workouts!

    It's hard enough to get yourself to do a work out, but it's even harder to get the most of it. People advertise pre and post workout drinks, but I don't believe in that crap.

    So, what do you do to get the most out of your workouts?

    BEFORE
    If you drink coffee, DO IT. If you don't, START. Avoid the milk and sugar; drink it black. Use common sense here - don't put too much coffee and dilute it as much as you have to so you don't get jittery. Do so about an hour or two before you plan to work out. Caffeine's effectiveness peaks around that time. Now, it won't improve your ability to lift more or run faster, but it will improve your endurance. You'll lift for longer with better form and run for a little longer before you get fatigued.

    AFTER
    Eat some complex carbs and get some potassium in your body. Bananas are perfect for this. Try to do this within 30 minutes. An hour or so later, have a high protein meal. Lean meats and fish, guys! You can have dairy (non fat yogurt), too. Skip the shakes and the protein bars, they're no good for you in the long run.

    Happy lifting!
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  2. #2
    Bill Preston's Avatar
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    Default Re: Get The Most Out of Your Workouts!

    Good post, thanks for the info.

  3. #3
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    Default Re: Get The Most Out of Your Workouts!

    I would love to see a credible study suggesting that supplementing with whey protein has negative long term health effects. In fact, all credible studies I have seen have shown that whey protein is one of the single most effective substances that can be added to a diet. Supplementing with whey protein post-workout is most effective ways to increase strength and hypertrophy. Whey has one of the best amino acid profiles of proteins available.

    I'm not trying to argue/fight with you, I just want to see credible sources for what you are saying, as it runs counter to what the general fitness community believes and research tends to show.
    "It's only after we've lost everything that we're free to do anything."

  4. #4
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    Default Re: Get The Most Out of Your Workouts!

    I'll definitely look it up and bring in sources for both our sides, but I should have mentioned that this is my personal bias.

    Reasons why I say it's no good for you is because if you stop working out, it'll turn to fat. I've seen this happen to a few friends. Granted, they may not have been taking the higher quality whey. I believe that if you work out naturally, your results last longer than if you supplement your workouts with alternative protein sources.

    But like I said, I'll post some studies that argue for both our sides
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  5. #5
    I.M.Mortal's Avatar
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    Default Re: Get The Most Out of Your Workouts!

    Vic, I'm a amateur bodybuilder here and quite knowledgeable in this stuff. I formerly study premed and knows nutrition, but have no plans on getting personal training certification. My personal trainer is a former Mr. Japan.

    As Duke said, much of what you said is counter to the general fitness community.

    What I use

    PRE-WORKOUT
    Creatine Monohydrate
    1 scoop of high quality non gmo whey protein with BCAAs. (as an anti-catabolic buffer)

    POST WORKOUT
    Creatine Monohydrate
    2 scoop of high quality non gmo whey proten with BCAAs. (for recovery). I do this within 20 minutes because during that window your body becomes like a sponge and soaks up the most nutrients.

    I eat clean 30 minutes after workout with a good 60 carb/40 prot meal.

    Muscle (proteins) does not turn into fat. That is physiologically impossible. Amino acids however can be converted to carbs when the body becomes catabolic as an alternate form of energy. The body's natural response is to preserve fat so it goes into "protective mode" when your caloric levels drop. That is why people who do long extended cardio in the hopes to burn fat only end up getting a skinny fat look. You are burning muscle mass AND fat. You just become a smaller version of yourself.

    When people stop working out, their lean muscle mass shrinks. If their diet is the same and they are burning less calories due to lack of activity, then those extra calories get stored as fat. That is what happened to your friends and my friend who use to lift but stopped. Depending on the quality of your workout, most workouts have an "afterburn effect" and your body continues to burn calories as if it were a car on idle for up to 48 hours. Once you stop working out this caloric burn is gone.

    The only negative effects whey protein has is if it comes from non organic sources that are non-gmo from cows with hormones.

    In body building my diet consists of consuming 2.4 grams of proteins for every kg of body weight. That's a lot of proteins and the whey makes up 1/3 of it.

  6. #6
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    Default Re: Get The Most Out of Your Workouts!

    Against (Google these):
    Cholestatic jaundice as a result of combination designer supplement ingestion. (Liver problems. Used whey and creatine)

    Cholestatic liver injury associated with whey protein and creatine supplements. (Same thing.)

    Other studies mention that it has to be taken in moderation. The consensus is 50g/day or 30g/day for up to six months.

    http://www.mayoclinic.org/drugs-supp...y/hrb-20060532 says that and much more.

    The ones for it agree that it is good for muscle growth and say that the evidence is inconclusive. Guess we both had our points, but I'd prefer to be on the safe side and stay natural
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  7. #7
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    Default Re: Get The Most Out of Your Workouts!

    Quote Originally Posted by I.M.Mortal View Post

    Muscle (proteins) does not turn into fat. That is physiologically impossible. Amino acids however can be converted to carbs when the body becomes catabolic as an alternate form of energy. The body's natural response is to preserve fat so it goes into protective mode. That is why people who do long extended cardio in the hopes to burn fat only end up getting a skinny fat look. You are burning muscle mass AND fat. You just become a smaller version of yourself.
    Cardio does not burn muscle. It's a myth; fitness community agrees. Muscles atrophy when they're not used; strictly doing cardio will lead to atrophy in the muscles that do not experience similar resistance as they did during weight training. Amino acids (building blocks of proteins) can be converted to carbs, which can be converted to fat. So yes, proteins can be converted to fat. I'm a little rusty on my biochem, so I can't tell you the exact process without grabbing a textbook

    I really appreciate the feedback, though, guys!
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  8. #8
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    Default Re: Get The Most Out of Your Workouts!

    Vic, I don’t see how the two processes are related. Proteins -> carbs and Carbs - > fat

    The only time the body is forced to cannibalize itself and convert proteins to carbs is if there is a caloric deficit. For example, if the person is eating too little calories for the amount of activity he/she has. For carbs to be converted into fat means that there is a surplus in the caloric levels (example overeating vs. little exercise), therefore the unused carbs are stored as fat. Therefore, your body physiologically will not break down the proteins in your muscles when there is a calorie surplus for energy.

    The fitness community agrees that any extended exercise whether it is cardio or weight training will be counter productive to muscle gains aka overtraining AND under-recovery. Once your glycogen is depleted, your body will tap into fat AND start cannibalizing proteins (amino acids) for the required energy. Hence, why I refer to it as “burning muscles” but in actuality you are stopping protein synthesis, but not wasting away muscles in a literal sense. Muscle atrophy is a separate condition where muscle mass is wasted away due to prolong inactivity, such as seen in bedridden patients. Proteins doesn’t get converted to carbs then to fat. It is due to a down-regulation of protein synthesis vs. protein degradation (due to a turnover of body cells)

    So when your friends and mine became fat, it is because the lack of activity caused the muscle to shrink and lose tone. Lean body mass drops oftentimes leaving a surplus of calories (as x amt of body wt requires x amt of calories). Any remaining calories is stored into fat.

    I do agree with you on one thing though. Nothing beats real food and eating clean.

  9. #9
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    Default Re: Get The Most Out of Your Workouts!

    I see what you're saying, but I still can't agree that you're better off taking supplements as opposed to not.

    As I said, I'm pretty rusty on all the details, but thanks for bringing in all that info! Next time, I'll hit the books before throwing out my biases as facts
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  10. #10
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    Default Re: Get The Most Out of Your Workouts!

    I'm going to put this up here (Correcting Protein Myths!). It goes over some older articles about protein intake, whey protein, etc.

    FYI, whey protein is just a dietary source of protein. It's not the difference between being "natural" and "unnatural".
    "It's only after we've lost everything that we're free to do anything."


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