Should you eat differently on days that you weight train?

[dana82]

Does it matter? Should you consumer more protein on the days that you weight train or the days after you weight train?

[mesomorph]

It really depends on what specifically you're after, how intense and heavy you work etc. High protein intake is intimately associated with weight trainers/bodybuilders. That's a given. Common sense tells us that P needs are at their greatest immediately post training and even days thereafter. But there are variations and we are still only talking about small degrees of difference! ATM I'm looking to shed bf and so I cycle my cals from day to day, saving my high cal day (inc high protein, high carb) for my w/o days with low cal days consisting of lower carbs and protein. Logically I still need the energy to work hard and heavy but with minimal muscle loss. Compared to normal, my P intake is still reletively high regardless of activity. During other times of year there is no real diff in cals or ratios of P,C,F, perhaps some tweaking with meal timing. "Should you consume even more P on w/o days?" not if P is already adequate to meet needs. "or the days after?" not if P is already adequate to meet needs. Does it matter? Not really, if P is high enough to meet demands of your w/o. See, there is no set rule here (only common sense) and so there is no easy reply/answer that fits all. lol! cheers mate.

[SNPiccolo5]

The major difference is that you should *generally* eat more on days that you workout. Not as much fat, but more carbs, and a moderate amount of protein. You want your first meal after your workout to be high carb/protein, and low fat. Same before your w/o, too. It is important to provide your muscles with the nutrients they need form working out.

-Tim

[cursor]

Originally Posted by dana82

Should you consume more protein on the days that you weight train?

You bet. Exercising boosts your metabolism and creates physical demands on your body that are not experienced during days-off. Delaying (or totally neglecting) nutritional treatment will abbreviate benefits that you would otherwise have gained.

Workout Timing and Diet Tactics
Workout day vs nonWorkout day

[CF-OC_gal]

I find that by paying attention to the way your body and metabolism reacts to training and various dietary balances will really answer this question for your own needs.

In my own experience I can eat the same everyday because my metabolism stays eleveated for sometime after establishing a routine of working out. I seem to need those calories everyday for repair and rebuilding as I am not gaining any visible fat during that time.

If you eat more protein than needed some of it may get converted to muscle fuel and not fat as the body has the ability to use protein for fuel when needed. It would also depend on the amount of protein you are consuming. Are you taliking about a 10-20 gram difference (40-80 calorie) on training and non-training days or a 100-200 gram (400-800 cal) difference?

[threenorns]

protein stays the same.

you want to eat more carbs around your workouts - some before, if you want, definitely some after. THE most efficient method is to immediately consume a post-workout shake containing about 50g carbs and 30g protein. an hour and a half after that (60 - 120 minutes, thereabouts) have your post workout meal with a blend of complex and simple carbs.

[cursor]

Originally Posted by threenorns

consume a post-workout shake containing about 50g carbs and 30g protein

Assuming the balance is correct, the serving size that's appropriate for any single individual will depend on the amount of lean mass they have and on the workout intensity & duration.

[threenorns]

someone advised me to take a 100g carb / 75g protein shake post workout, which i think is just whacked for me, since i'm not six-two, 280, lol.

i figure for the average female or a male "casual" (forgive the term) lifter, a 50/30 split is a good place to start from.

[cursor]

Size matters ...

Glad to hear that a 50/30 balanced split works for you, 3. :

[threenorns]

lol - only on the PWO drink.

my actual diet would make you faint.