I'm somewhat agree and disagree both with you
@TSizemore
Using two shakes or more isn't necessary and I don't like to compare that with actual real food. As a Preworkout I like to have an easily digestible meal. A good to go meal like yogurt mix with whey Iso, rice cakes with jam. That can easily digestible and provides ton of energy.
Also you're right on meal timings for pre - Intra - post and for a Preworkout meal I like to meal time it 2 hours before atleast.
I'm also big on insulin sensitivity. I can say that by experience the older you be the harder to consume enormous amounts. And the harder you push the worsen insulin sensitivity could be.
You don't like to be full with food in your stomach while training.
Eg- 40 to 50gm of protein and 50 to 80gm of carbs with less to none fats (I'll explain it later in this post why no fats) can be easily digest by the time of workout, loaded and ready to perform.
Now here comes the Intraworkout nutrition. I like to add EAA with some sort of fast acting carbs like Gatorade, Coconut water or Cyclodextrin and time them specifically and consume it asap.
Reason why to time them? Plenty of us just sip the intra's through out the workout and then have an shake or meal for the sake of anabolic window where the blood sugar is really high and in the end affects insulin sensitivity.
The Postworkout meal - Our typical meal is Chicken and Rice and that's what we actually needs but that's not the only way right?
I gave him an example of whey Iso and Careals. Adding whey Iso in post is very individual based. If that's makes them on track and don't have any more carb or sugar cravings later by the day.
Other thing I don't like to add any sort of carb Powders in Postworkout as they tend to digest quick but raise blood sugars.
I also like to check on blood glucose after the training, make a pattern and then adjust meal timings and quantity.
I hope plenty of us can rephrase this (The more you eat the more you grow)
But that's not right all the time. The smarter you eat the more you grow. I have seen people grow on 3000 calories where there set calories is 4000. You gonna build blood glucose with every meal. And that's my scenario for meal timing is to digest the meal before and then eat the next one.
You can't absorb the nutrients if you pound meals after meals and your blood glucose is 150 at the end right?
Now lets bring the fats part, i like to have some of the good essential fats at the end of the day on my clients programs. Yes that's not the only way, you can have it in Preworkout meal but then I won't recommend the Intra drinks.
Fats slows the breakdown and what we need is the complete opposite. We need to crank up the system and absorb all the nutrients by the start of workout and have all aminos into muscles not into the stomach.
This is somewhat i have learned by the top coaches of USA and have trail and error it to makes it perfect. Every individual is different and takes time to fine tune their diets for their own benefits.
