When should cardio be done?

[Todd]

Originally Posted by Mr VW

So Todd, what could I use to replenish my glycogen stores after a workout besides a protein shake? If it is possible for a list. Thanx.

This is what I would consider to be the ultimate post-workout meal plan to fully kickstart and replenish your glycogen stores, and most importantly get the recovery and growth processes started immediately and optimally.

This is how I've been bracketing my pre and post workout meals for the last several months, with extremely great success. This type of bracketing is taken from AST, and I feel it is one of the most valuable and effective principles I've ever come across.

Pre-workout Meal - Whey protein isolate shake, along with creatine drink mix, 10 grams of glutamine, 1000mg Vitamin C, 500mgs ALA, and plenty of water.

1) 1st Post-workout Meal (IMMEDIATELY after weight training) - Quality whey isloate protein shake, a creatine drink mix containing dextrose, 15 grams of glutamine, a 1000 mg Vitamin C, 2 NAC 500, 500mg of ALA, and plenty of water.

2) 2nd Post-workout Meal (half hour later after finishing 1st Post-workout Meal) - small baked potato or small serving of rice or pasta, a lean source of protein (such as a chicken breast, turkey breast, egg whites, etc). Drink plenty of water.

3) 3rd Post-workout Meal (half hour later after 2nd Post-workout Meal) - Same proportion and type of meal as #2. Drink plenty of water.

4) 4th Post-workout Meal (1 hour later after finishing 3rd Post-workout Meal) - An MRP, along with 10 grams of glutamine. Drink plenty of water.

** It's important to note that your post workout meals should generally make up about 1/3 of your total daily calories. They should also contain low or NO fat in them, especially the first 3 post-workout meals. Proper supplementation and timing, along with adequate water intake at this time is extremely critical to getting the most from your efforts put forth in the gym. This is THE most important time to make sure you eat correctly and on time to creat the optimal environment for maximum growth.