Originally Posted by mad matt
Am i reading this right? So i would benifit more if i gave up my pwo meal and swapped it for a gainer??
Ok, so here's the skinny on the situation.
PWO, you want a low fat 3:1 or 4:1 ratio of high GI carbs to whey protein for rapid glycogen replenishment
. This helps to bring the body into an anabolic state.
If your workouts do not severely deplete glycogen and/or you don't train consecutive days, then having high GI carbs PWO isn't essential. It is still important to consume carbs and protein. You will still reach the anabolic state.
For me, the easiest thing in the world is to just throw back a shake with high GI carbs & a little protein. I just feel better knowing that I've brought myself out of a catabolic state and I'm replenishing glycogen quickly.
After your PWO shake, you should consume a meal that's very high in protein. That's when protein will do the most good.
So in your case Matt, you could eat some carbs and lean protein immediately after training. Then have another portion of lean protein and carbs about an hour or so afterwards.
Net caloric/macronutrient intake is the most important aspect. Nutrient timing is pretty important too. It helps to optimize your growth.
When I'm being good with my diet, I have a PWO shake. Then 30 minutes later, I have a low fat, high protein meal. Then about 2 hours after that, I'll have a balanced meal that's still high in protein, but that contains fat.