I have a question concerning a pre workout meal. I lift at 5 am. I'm up at 4:30 and take 8 muscle synergy, 2 gh factor and 3 7ketos before the gym. I'm getting conflicting advice as to eat or not before i go to the gym. What's your advice? Immediately after my workout i have 2 or 2 1/2 scoops of UMP. Thanks.

You definitely want to get some fuel in you. You are going into battle my friend and need sustinence!

If you can get some whole food in you great.

If not then try to have an mrp, like US or UMP, possibly mixed with ground oats. You want to get some of each macro in a pre w/o meal.
If you absoulutely can't do either of these than at least make sure you have some amino acids moving around in there (mass, bcaa's, ultra 40).

Hope that helps.

#1 thing is what are you goals?

Contest dieting, the amount of time you have from wake up to train doesn't allow for food.

Noncontest dieting, you're open to a simple carb intake, there still is not enough time. Chances are, you'll find your way to the nearest can, plus, there's not enough time for the supplements to be fully into your system. You need at least 30 minutes for your stomach to remain empty.

Frank,

The food may not get into your system for energy at the very beginning of the session, but it may later into the session.

Wouldn't you agree that whatever food you take in will help in terms of recovery at least, therefore be beneficial?

Additionally, Don't BCAA's get into your system pretty quickly?

Tank,
Here's something to think about. By the way, I too, train at 5:00AM and have been doing so for years.

If you wake up at 4:30, give yourself at least 1 1/2 hours before heading to the gym to train. At night when you're asleep your spine fills with fluid and you wake up about 1/2 taller than when you went to sleep. Getting under a heavy bar or any other type of heavy lifting will set you up for a disc injury. Coincidentally, most back injuries in the gym occur in the morning. Try to move around on your feet for an hour or so, before training.

As for the nutrition, start downing Mass Amino's once you wake up. Start the amino saturation process. During your training sip on 4 scoops Glutamine Select and 1 scoop Creatine Select.

I also agree with Bill and Frank....It depends upon your current goals, or if you are pre-contest or looking to get ripped. If you are pre-contest or just looking to get shredded, then just go with the amino's, GS, CS, and possibly Muscle Synergy pre and post. After training I would get in some more EAA's, bcaa's and half hour later 2-3 scoops of Muscle Provider.

IMHO

Hey Tank, great question here...one that many people struggle with I'm sure.

Here is my spin on it: Like stated earlier, if you are looking to cut then just get some aminos in there to preserve muscle mass.

While at rest, about 80% of our blood is shuttled to the digestive system to digest our food. However, during exercise that 80% of circulating blood is taken away from the digestive system and shuttled to the working muscles in order to fuel them. Hence, the pump you get when working out. The blood coming into the muscles carries fuels such as glucose and oxygen to the cells of the muscle in order to continue to make ATP or energy. If you eat a food meal right before you work out, it will sit in your stomach and your body will have to battle between where to send the blood. The muscles will win out because the body recognizes your workout as more of an immediate issue. Hence, the food you just ate will be put on hold until it is the main priority again...after your workout.

I like to have one scoop of whey in some water about 45 min before a workout...just enough to get into the system before the workout and keep the body from burning muscle as fuel. The more dilluted the protein is with water the faster it will be digested.

Just my .02

quote:

At night when you're asleep your spine fills with fluid and you wake up about 1/2 taller than when you went to sleep. Getting under a heavy bar or any other type of heavy lifting will set you up for a disc injury. Coincidentally, most back injuries in the gym occur in the morning.

YEOUCH! This is true. Anytime I have had back injury/strains from training legs, 80% have come in the AM or if I train heavy within 2-4 hours after a good sleep. Nowadays, I end up with a very long warm up before taking on the task and I'm still uneasy. If my back is not into it, I just walk away and wait for the next day.

This message has been edited. Last edited by: Frank,

quote:

At night when you're asleep your spine fills with fluid and you wake up about 1/2 taller than when you went to sleep.

This is very interesting. I've never heard or read anything about it. Aram and Frank, can you guys suggest a resource where I can learn more about this process?

I also wonder how many morning injuries are due to lack of warm-up and general sleepiness

-Matt