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hey bro this thread might should be in the nutrition section but I wanted you to answer so thats why I put it here. I'm about to start back to college and we are going to begin our preseason conditioning drills for basketball and they are hell. I was wondering if you could give me some advice on the types of foods i should eat to maintain some of the mass i've added this summer? Also, should you drink a PWO shake after alot of conditioning drills just like you do after lifting (whey, dextrose, maltodextrin)? Thanks for the help bro.
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Well sports and performance nutrition are my speciality, Id like to think. Your diet varies based on your goals (which is a direct result of your position on the court).
Your diet also can be manipulated to maintain mass while perming cardio at a high intensity, as basketball is. For example, pre-game or pre-practice, you want to glycogen supercompensate. By this I mean consume a significant higher amount of carbs here than you would in a normal meal. This does several things... most importantly provides adequate energy for performance.
Now that we established that, its time to choose what type of carbs. This is dependent on how long your practices are, and Im guessing theyre around 90-120 minutes..... so you do not want to eat 50g of simple sugars and have your body crash after 30 minutes. So my advice is to consume complex carbs about 30 minutes pre-practice and then some simple carbs around 10 minutes pre-practice, preferably in liquid form.
Now, on to the topic of maintaining muscle mass..... this is where you'll need a solid amount of protein. With adequate (and then some) consumption of carbohydrates, you shouldnt be too worried about catabolism and utilization of amino acids (muscle) for energy. So maintain weight training, keep protein levels high and get as much rest as your schedule allows (probably most important).
Finally, sure... you should be consuming a post-exercise shake or meal full of complex carbohydrates and lean protein sources. This will insure glycogen recompensation and a positive nitrogen level, which will help maintain muscle.
I could go on for hours on edurance training, hypertrophy and physical conditioning, this is my sweet spot :) -
I thought you would be licking your chops on this one brother and thats exactly what i was looking for. So, does this look right?
PRE-PRACT:
* 30 min. before eat foods such as rice, cereals, and pasta
* 10 min. before liquid carbs like gatorade
MAINTAIN:
* high protein intake
*consume PWO shake/meal full of lean protein and carbsLast edited by rippedsucka; 08-14-05, 10:52 PM.Comment
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YJ, great info, thanks!
I have a slight variation on rippedsucka's question. I do cardio in the gym mainly for cutting/fat burning. I have been using PWO shakes with whey protein and dextrose and maltodextrin after lifting sessions. Should I be doing the same post cardio sessions as well?Comment
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LookOriginally posted by rippedsucka
s good... letm e know how it works for you....Comment
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Originally posted by Scrumhalf
Remember that insulin independently blunts lipolysis, so consuming a lot of carbs post cardio (especially if its high intense) is a bit counter productive.Comment
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So what is the best post-cardio drink to have? Just a protein shake? I will have a meal with brown rice and veggies about 45 min. after cardio is done.Comment
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Probably a 100% whey shake in water, some vitmain C powder, then about 39-45 minutes later complex carbs, lean protein.Comment
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Good stuff! Thanks for feedback!
One more question if you don't mind... I posted another thread (link below) indicating that I was considering doing cardio after weights for better time management during the week. Given that setup, is there a recommended way to replenish glycogen? Have a whey + dextrose/maltrodextrin shake after lifting, then do cardio and then a whey shake?
http://www.superiormuscle.com/vbulle...ad.php?t=26023Comment
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