This is just one question out of many! View the full listing of FAQs here.
Does Bracketing Meals Before And After A Workout Really Work?
Dino, Got a question on the bracketing method. Do you use it? Have you noticed a difference? I'll have a meal at 12 noon of chicken, rice, and mixed vegetables and hit the gym at 4 p.m.
Can you really tell a difference? I usually have the VP2/Creatine HSC after training, and then an hour later a Nytro Pro 40/baked potato, and the lean steak and 2 cups of veggies 2 hours after that. Just want to get your opinion. Thanks in advance.
I have been checking out the different boards as far as pre workout nutrition, and the consensus seems to be a more sustained type of carb's such as oats an hour prior to training. What's your take on this? Also, do you feel the oats would be better than the VP2/Creatine HSC for pre workout?
Bro, This bracketing theory really works! I proved it in my Dissertation/Seminar that I presented in May of this year (2003). From there I developed my 2nd book titled "A Scientific Approach to Anabolic Nourishment by way of Physiological Biomechanics". Here is what I have to say about my book which utilizes the "bracketing method":
"This one is by far my favorite and what I consider the answer to anyone looking to achieve knowledge concerning proper nutrition & resistance training. This book speaks of the anabolic window of opportunity as well as how to maintain stable blood insulin/glucose levels around the clock. I put 10 solid months into this one and defended it to a panel of 8 Registered Dietitians (RD), 1 Registered Nurse, 3 Certified Fitness Trainers, and 5 Dietetic Interns in order to graduate from my Professional Dietetic Internship Program which is accredited by the American Dietetic Association.
This internship is a requirement to become eligible to take the RD exam. Needless to say I scored an average of 97% on the presentation alone, which was limited to 1hr. If they would have allotted me the proper time needed I could have scored perfectly. That is the limitation of a time-restricted presentation, but the book covers all aspects and is thoroughly written."
Personally, I use egg whites & oat meal (add Splenda & Cinnamon) prior to my workout both contest & off season. My rule is to have an intake no earlier than 2 hrs before training, but it all depends on how my stomach feels! Some days I use an hour it all depends on what muscle group I am training and how much I ate & drank at the pre-training meal, which varies on different training days. Example... on a day where I will be training calves I do NOT eat as much as I eat on a legs or Back & traps day.
Nutrition is one area that I get super meticulous with partly because I LOVE screwing around with my nutrition that is why I majored in it. I am really passionate in that aspect of bodybuilding. I mean I know how many Kcals I get every day! I believe (NO I know!) that if you feed your body the right way all of the time you can really control the hormones that make people crave so hard.
So...yeah I agree sustained Carbs like Oatmeal seems to work best with me too. Glad to help you out brother. Ohh by the way I tested my blood sugar and for me nothing shot it up better than White Potatoes! Normal blood sugar is 70-120. In 15 min I had mine from the low 80s to 132! Then 15 min later it was back in the 80s. This means that I loaded those baby's up into the muscle with insulin & nutrient manipulation used in the bracketing method!
As far as the Oatsâ€¦ Yeah the oats are a sure bet for slower burning sort of "stick with you longer" type of carb for Pre Workout! BUT I do use the NyTroPro as my pre-training meal on occasions. It all depends on what is going on and how I feel. The majority of the time, I'd say over 97% I use the Egg whites & Oatmeal, but the Oats are slower that is a fact. The HSC will give you the surge and would be better for post meals. Be sure to add the VP2 for a massive flood of the amino acid pool & a jump start towards Protein Synthesis!