1h before workout: some oats, skyr&soy yoghurt mix, fruits (generally blueberries). Right after, pea protein+oat powder. 1h after, full dinner including carbs, chicken or eggs, lots of veggies and legumes
Reviewer 1 here: I suggest an optimized conclusion part in the videos, where the key takeaway messages of the chapters are summarized on one or two slides. And maybe - in case of this video - give an example of a post-workout shake with animal and/or plant-based protein, given a certain body weight. Thanks for the great content!!
Appreciate that. It is a big concern of mine to see so few scientists on youtube (or any other platform tbh). It is simply a matter of incentives I am afraid. Universities generally do not care about science communication (they say they do, but they don't), so their employees are not driven to come out with their findings. Which are funded by public money by the way. This is the reason we started wod-science.
@@wod-science whaaaat you mean to tell me that all these overpriced taurine bcaa nitroglycerin loaded powders are juste marketing tricks used against our gullible brains to sell placebo gains ??
I have a question. In general I eat dinner around 17:30-18:00 and I work out from 19:00 or 20:00 till 21:00 (1 or 2 hour session). Post workout I eat 500g quark (in Dutch kwark), some fruits, and oat flakes and a shake with 1 scoop whey protein and 1 scoop creatine. According to your video my dinner and post workout would not be enough to restore my carbstores, right? What do you suggest?
This really depends on your overall training volume. Seems like a very good post-workout shake. Will be hard to add more carbs there. If you want to up the carbs, do it during the day - to increase glycogen stores.
Great video, I love you content and I personally learn a lot from it. I have a slight concern and maybe you can help me understand the topic better. I was wondering about the part, where you suggest to take carbohydrates in their simple form instead of the complex ones. What I was thaught is that it's generally advisable to maintain a steady glucose level and glucose peaks will come with some short-term side effects, such as fatigue, brain fog and skin issues, why is it beneficial to fill the glycogen storages in our body as quickly as possible, if we do not intend to do another workout within a rather short time period (which might be a fair reason to restore them quickly). Best regards, Keep up the great work
Great question, you are right on point. If you are not doing a WOD the next hours or days, complex carbs are perfectly fine post-workout as they will digest more slowly and, in most cases, lead to a smaller peak in glucose. That said, elite athletes are so sensitive to carbs in the simplest form, that they will just absorb everything they eat and not have a major peak in blood glucose. Hence for them faster carbs are optimal. TLDR - in between workouts: fast carbs / after workouts: compexer carbs.
Love the argument about vitamins blunting ROS. Studies have shown this with cold exposure as well- not necessarily the best idea to hop in a cold shower after exercise cause you might be blunting the body's response to recover. Also, caffeine has been shown to have a similar effect but I'm not sure the degree. Also, why did you focus on leucine as opposed to all the BCAAs? I know it's hard to cover everything but you glossed over the fact that mTOR is higher in the EAA-Leu group 3 hours after compared to 1. Some studies show that fasting after some sort of HIIT can actually upregulate the hormonal impact and lead to more mitochondrial biogenesis as well..give your body time to respond to the stress naturally, then hit it with nutrients is what I do personally. Happy to have a geek out chat about performance whenever (I clearly love the topic haha) Thank you!!!
Did not know the effects of caffeine. Have to look that up, makes NOCCO an even worse post-workout drink :). I focus on leucine because of all BCAAs, leucine is the only one who biochemically can activate mTORC1 via sestrins and lrs. Valine and Isoleucine hardly have any function in stimulating mTOR. I know that 3h after exercise both were similar (good catch btw), that is because then the 'nutrition effect' on mTOR is faded out, and the 'exercise' effect is kicking in. Remember, nutrition and exercise independently trigger mTOR. Thanks for the valuable comment.
We will do. Unfortunately there is a lot of marketing in the nutrition field which kinda puts me off :). But overall I agree, exercise is king, nutrition is queen, together the form a kingdom haha.
Not very important. I suggest taking after training. Creatine slowly builds up creatine phosphate stores in the body. So no need to time it acutely pre-post wod.
Is there a supplement brand ir brands that you would recommend that has Leucine and the proper amounts of amino acids? Same with protein powders? Thanks for the content and information
Not really, as stated in the video. Simple, cheap whey protein or pea/rice protein will do the job just fine because of its high leucine content and good bioavailability. Combine that with a simple carbohydrate source such as maltodextrin. Cannot endorse specific brands. Just make sure that they are sports informed and hence have lower chances of being contaminated.
I always see videos of 'perfect' workout routines and 'perfect nutrition'. But I would be very interested in what brings the most benefits? Let's say I eat 40/60/80% perfectly or train 40/60/80% perfectly. For example, if I train and eat 60%, would it be better to focus on nutrition or training?
Vitamin C in high doses without time release is useless. The body can only use a very small amount at any point, so it must be spread out. Very useful for keeping the skin looking 'young'. Source: Dr. Gundry
What is your go-to post workout food?
Pasta with meatballs and a salad
Immediately: 25g whey concentrate, 15g casein, 10g glutamine, 5g creatine monohydrate, 50g waxy maize starch, 10g fructose. Later: beef, chicken or fish with potatoes, rice or pasta, and of course veggies.
1h before workout: some oats, skyr&soy yoghurt mix, fruits (generally blueberries). Right after, pea protein+oat powder. 1h after, full dinner including carbs, chicken or eggs, lots of veggies and legumes
How does this channel not have 100K subscribers?! One of the most underrated channels! Great stuff
Hehe, appreciate that ser. Slowly growing, we will get there one day :).
Reviewer 1 here: I suggest an optimized conclusion part in the videos, where the key takeaway messages of the chapters are summarized on one or two slides. And maybe - in case of this video - give an example of a post-workout shake with animal and/or plant-based protein, given a certain body weight. Thanks for the great content!!
Thanks for the input. Will take care of this in future vids.
Love your content. One of the very few channels for scientific information.🎉
Appreciate that. It is a big concern of mine to see so few scientists on youtube (or any other platform tbh). It is simply a matter of incentives I am afraid. Universities generally do not care about science communication (they say they do, but they don't), so their employees are not driven to come out with their findings. Which are funded by public money by the way.
This is the reason we started wod-science.
Absolutely loved the level of detail on this one! Would love to see a top tier ranking of supplements you would/wouldnt consider 😎
This one is in the making.
Thanks for the props!
Very interesting video ! Can't wait for the pre workout marketing debunking as well !
Do not get me started.
Double espresso and you are good to go!
@@wod-science whaaaat you mean to tell me that all these overpriced taurine bcaa nitroglycerin loaded powders are juste marketing tricks used against our gullible brains to sell placebo gains ??
Very interesting. Nice pulling together of the factors to consider post workout.
I have a question. In general I eat dinner around 17:30-18:00 and I work out from 19:00 or 20:00 till 21:00 (1 or 2 hour session). Post workout I eat 500g quark (in Dutch kwark), some fruits, and oat flakes and a shake with 1 scoop whey protein and 1 scoop creatine. According to your video my dinner and post workout would not be enough to restore my carbstores, right? What do you suggest?
This really depends on your overall training volume. Seems like a very good post-workout shake. Will be hard to add more carbs there. If you want to up the carbs, do it during the day - to increase glycogen stores.
Great video, I love you content and I personally learn a lot from it. I have a slight concern and maybe you can help me understand the topic better. I was wondering about the part, where you suggest to take carbohydrates in their simple form instead of the complex ones. What I was thaught is that it's generally advisable to maintain a steady glucose level and glucose peaks will come with some short-term side effects, such as fatigue, brain fog and skin issues, why is it beneficial to fill the glycogen storages in our body as quickly as possible, if we do not intend to do another workout within a rather short time period (which might be a fair reason to restore them quickly).
Best regards,
Keep up the great work
Great question, you are right on point. If you are not doing a WOD the next hours or days, complex carbs are perfectly fine post-workout as they will digest more slowly and, in most cases, lead to a smaller peak in glucose.
That said, elite athletes are so sensitive to carbs in the simplest form, that they will just absorb everything they eat and not have a major peak in blood glucose. Hence for them faster carbs are optimal.
TLDR - in between workouts: fast carbs / after workouts: compexer carbs.
Really nice video
Love the argument about vitamins blunting ROS. Studies have shown this with cold exposure as well- not necessarily the best idea to hop in a cold shower after exercise cause you might be blunting the body's response to recover. Also, caffeine has been shown to have a similar effect but I'm not sure the degree. Also, why did you focus on leucine as opposed to all the BCAAs? I know it's hard to cover everything but you glossed over the fact that mTOR is higher in the EAA-Leu group 3 hours after compared to 1. Some studies show that fasting after some sort of HIIT can actually upregulate the hormonal impact and lead to more mitochondrial biogenesis as well..give your body time to respond to the stress naturally, then hit it with nutrients is what I do personally. Happy to have a geek out chat about performance whenever (I clearly love the topic haha) Thank you!!!
Did not know the effects of caffeine. Have to look that up, makes NOCCO an even worse post-workout drink :).
I focus on leucine because of all BCAAs, leucine is the only one who biochemically can activate mTORC1 via sestrins and lrs. Valine and Isoleucine hardly have any function in stimulating mTOR. I know that 3h after exercise both were similar (good catch btw), that is because then the 'nutrition effect' on mTOR is faded out, and the 'exercise' effect is kicking in. Remember, nutrition and exercise independently trigger mTOR.
Thanks for the valuable comment.
You asked for comments on more or less nutrition- more please. Well done. Keep it coming. Improvements in nutrition yield improvements in performance.
We will do. Unfortunately there is a lot of marketing in the nutrition field which kinda puts me off :). But overall I agree, exercise is king, nutrition is queen, together the form a kingdom haha.
Fantastic video
I‘ve been at the Zurich Games last year, unfortunately this year I was too late to do the qualifier. Have fun!
You'll have to come and watch :)
What is your opinion about creatine intake before workout vs post-workout supplementation?
Not very important. I suggest taking after training.
Creatine slowly builds up creatine phosphate stores in the body. So no need to time it acutely pre-post wod.
Is there a supplement brand ir brands that you would recommend that has Leucine and the proper amounts of amino acids?
Same with protein powders?
Thanks for the content and information
Not really, as stated in the video. Simple, cheap whey protein or pea/rice protein will do the job just fine because of its high leucine content and good bioavailability. Combine that with a simple carbohydrate source such as maltodextrin.
Cannot endorse specific brands. Just make sure that they are sports informed and hence have lower chances of being contaminated.
@@wod-sciencethank you!
I always see videos of 'perfect' workout routines and 'perfect nutrition'. But I would be very interested in what brings the most benefits? Let's say I eat 40/60/80% perfectly or train 40/60/80% perfectly. For example, if I train and eat 60%, would it be better to focus on nutrition or training?
Focus on training, any day of the week.
Check this video for more info - ruclips.net/video/uv5Nvvsw7aw/видео.html&ab_channel=wod-science
Vitamin C in high doses without time release is useless. The body can only use a very small amount at any point, so it must be spread out. Very useful for keeping the skin looking 'young'. Source: Dr. Gundry
Did not know this. Thanks.
💪🏽🦁💙🚀