Carbs or Protein for Pre & Post Workout - With Lee Labrada

Hi I'm Lee Labrada, your lean body coach and welcome to this weeks ask Lee.

This week’s Ask Lee comes from Punchydude (Robert)

QUESTION: Is it better to have carbs prior to a workout followed by protein post workout? Or better to have the protein pre workout, with the carbs post workout to restore glycogen? After many years of working out and sifting through the misinformation, I'd love to hear it from a bodybuilder of your caliber and knowledge. 

ANSWER: Robert, thank you for your question and for your confidence in me. You are right, there's a lot of mixed information out there, and not all of it is correct. The short answer to your question, is that you need both protein and carbohydrates,  before and after your workout. Let's look into this in greater detail.

Eating a balanced meal containing both protein and carbohydrates about an hour and a half prior to your work out, does two things. One, the proteins break down into amino acids, that then circulate throughout your body during your workout. Your muscles use these amino acids during exercise. Secondly, the carbohydrates in the meal provide the immediate fuel that you need to power through your workout.

After you work out, eating a meal containing both protein and carbohydrates  will provide the necessary amino acids for jump starting the recovery process, along with replenishing the glycogen burned during the workout.

That being said, let's break down these meals into more specifics. We'll start with the pre-workout meal. The pre-workout meal, as I mentioned before, should be consumed about an hour and a half prior to starting your workout. This meal should be low in fat, so that it empties from your stomach quickly. You don't want food sitting in your stomach when you start your workout. My typical pre-workout meal will consist of an 8 ounce portion of fish or chicken, plus a large sweet potato, or cup and a half of rice.

Remember, that's an hour and a half before for working out. Then, 10 minutes before the workout, I will take a glass of water, and mix in 10g of branched-chain amino acids , 5g of glutamine, and a scoop of Power Carb, or I'll eat a piece of fruit such as a banana. Branched-chain amino acids, along with glutamine, are the most prevalent amino acids that your muscles need both during and after the workout.

During the workout, I drink cold water as needed.

Right after the workout, I consume a whey isolate protein shake containing 40 g of protein, and eat a couple of bananas for fast carbs. The whey isolate is high in branched chain amino acids and glutamine, and is absorbed very quickly, which helps to kickstart the muscle building process.

The bananas raise insulin quickly, and this  helps to drive amino acids and sugar into the muscles to begin the replenishment of the glycogen lost during the workout. Please note that you can increase the amount of carbs, if the two bananas are not enough for you, but stick to fast carbohydrates.

About one hour after this post workout mini meal, I will eat another whole food meal similar to the one I ate prior to the work out. This meal will contain 40 g of protein from chicken or fish, plus 80 grams of complex carbohydrates from sweet potatoes, brown rice, or potatoes. 

Robert, I hope that this helps to clear up your questions concerning the structure of your pre-and post workout meals.

I'm Lee Labrada, your lean body coach. Stay lean and stay strong.

FOLLOW US ON :
-------------------------

LABRADA NUTRITION ON FACEBOOK

LEANBODY FOR HER ON FACEBOOK

LABRADA NUTRITION ON INSTAGRAM

LEANBODY FOR HER ON INSTAGRAM

LABRADA NUTRITION ON TWITTER

LEAN BODY FOR HER ON TWITTER

LABRADA NUTRITION ON GOOGLE +

LABRADA ON PINTREST

[kosemwinford]

finally a person who´s got a simple useful awnser to a question and not making a video about half an hour...thumbs up!

[bryantotten]

The best in the business no argument!Great help for all

[Omelletr]

Finally someone explaining nutrition without having to sound like a scientist and actually making everything understandable, great video

[james]

Lee you are still the best!
I've known you since the 80s and you are an inspiration

[abcf]

Mass with class! Lee is one of my favorite bodybduilders. Never sacrificed size for proportion and symmetry. He also was a masterful poser. He stayed healthy by not over doing the gear and still looks great in his fifties. He continues to put out great information. A smart businessman as well whose supplements you can trust. You can't go wrong following Lee Labrada as a role model.

[rickwingate]

This guy is a legend. Explains everything perfect..

[benhood]

Awesome! So many people forget the importance of carbs immediately post workout. Just eat a protein shake and forget that restoring glycogen is just as if not more important immediately post workout

[Itravelbackintime]

I use to take a pre workout and ate nothing before a work out (big mistake-recovery suffered). After eating oatmeal or cup of brown rice along with a pre workout I notice a Huuuge difference. Thanks for posting this video. I have been confused in what order to do this pre or post. You have finally answered my question.

[anthonyariola]

you are the man Lee.. no one explains everything in depth like u do.. u def got my subscription

[Bushcraft]

As a specialist sports nutrition what we have 2-3 hours before during after for recovery the right amount of carbs fats protein

[m.k.spaulding]

awesome! I been hearing about Chocolate MILK a lot lately. The milk has proteins, /BCAA, calcium, Vitamin D, and potassium, conjugated linoleic acid (CLA), and of course the natural milk sugars. So great for the muscles and bones too. But I love this video. Too many do a ton of protein and forget about the carbs.

[griplonghaggen]

Mr labrada first id like to say your supplements are suburb used them for years and this is the biggest point of weight training and fitness is your diet you hit it with hammer on this thank you

[drew]

I can’t recall how many of these videos Ive watched but every single one of them is so valuable. Thank you lee for giving back so much!

[ssspunjab]

Best answer and explanation with all the supportive information required..

[dukej]

Lee,
I am so glad that I discovered your Power Carb supplement. I tried other brands in the past but they just didn't deliver like yours did.
Your videos are always informative.
Keep up all the great work.

[patricknaera]

I have just subscribed and viewing Lee's clips finding his advice is packed with easy to understand information for something that I have found to be extremely scientific. At 47, and looking to get back into shape, my body does not react or respond as it used too. I have found your clips so beneficial Lee that I am currently summarizing each with my own notes to plan for my next steps forward. At this stage I am going to view all your clips to develop a more universal knowledge and understanding of the basic mechanics of nutrition, training and supplements before I pose a question to you specifically related to my development. I have subscribed and downloaded the FREE 12 Week Body Transformation that I will go through soon. Thank you so very much and I have been through top level sports at club, regional and national level, BUT i have never come across anyone who is able to make something sound so simple, that is 'in Laman's Terms' for a novice like myself to understand. Fan from New Zealand...Land of the Mighty All Blacks (Rugby :)

[salmane]

classic man, i love the way you explain every thing, i'm a big fan of you and of your son, please accept my gratitude for all the knowledge you give to us, your big fan from morocco

[juanmendoza]

Wish I had this information 20 years ago, but it's never too late

[morecorners]

That is solid information Lee. I learn more every time I watch. Thx, Mark

[kikodagreat]

THANK YOU! Lee dropping Knowledge like is Means a lot. Nutrition is the majority. I will try this exact List. GRACIAS