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  #1   ^
Old Sun, Mar-18-12, 05:45
dkayuk dkayuk is offline
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Default Interval training + martial arts: nutrition advice please!!

Hi all
first post here Have been doing Atkins since October 2011
I work out twice a week doing interval training (cardio, around 40 min, treadmill and cross trainer) plus around 40 minute strength exercises.
I also do Krav Maga (it's a type of self defence class) which is very intensive and lasts for 90min.
All my exercise is done at night after work (starting around 7pm) and that is not going to change due to the opening times of the gym / class schedules and the fact that I have to work!

I'd love to know what would be a good meal to eat before I exercise? Can I just have an Atkins bar for example? I could just have a sandwich before but that would be mean carbs and I'm on an extended induction phase.

Or should I work out on an empty stomach and eat after? It would be quite late at night by the time I finish though.

Any advice would be much appreciated.

thx

DK
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Old Sat, Apr-28-12, 20:20
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aj_cohn aj_cohn is offline
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Plan: Protein Power
Stats: 213/167/165 Male 65 in.
BF:35%/23%/20%
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With such intense exercise sessions, I wouldn't want a lot of my body's resources devoted to digestion during exercise, so if you're going to eat real food for exercise fuel, I would finish eating at least 4 hours before exercise. Make sure that you have filled up your glycogen stores within 12 hours of anaerobically demanding exercise, e.g., the weight training. How soon after your workout you go to bed should determine the amount you eat after a workout; you don't want to be digesting a huge meal, but it's fine to refill your glycogen stores with a bit of complex carbs, e.g., chili w/ beans, sweet potatoes w/ butter + a protein.

Also, I recommend a 10g of a BCAA powder within 60 minutes on both sides of an intense workout. It lets you work hard and helps prevent muscle soreness (DOMS) after. I forgot it one day, and the extreme soreness ensured that I won't again.

Stay away from "frankenfoods," such as commercial bars of any kind. They aren't food.
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