Straight to the Bar

All Things Strength

HELPING YOU GET STRONGER SINCE 2004

What is the Best Time to Work Out?
Posted By Maik Wiedenbach
Most Muscular

Most Muscular.

Welcome back,
first off I must say that I am very proud to have mastered my first US TV appearance on Good Day NY. IT was a lot of fun.



Now, back to work.
After getting some questions and emails in regards to my “Cardio on an empty stomach” article, I wanted to go a little bit broader and debate the subject of workout timing.
To me, pre- and intra workout nutrition is much more important that the actual time of the day, which is what I’ll try to outline here.
Most people train after work, which makes a certain amount of sense. You are fully awake, have eaten 3-4 meals (I hope) and your hormone levels should be nearly optimal. You might even use the workout as a stress reliever if your boss or co-worker annoyed you. The downside is that some of your mental energy might be spent already, depending on your job. To overcome that, I use 3 grams of L-tyrosine with 200-300mg of caffeine 30 minutes before the workout. This combo gives a nice even focus without making you hyper, like some of the sugary energy drinks out there (it’s also cheaper).
As for the last meal before training, I usually eat a lean protein/complex carb combo, something like flank steak and potatoes, chicken and rice, oats and whey. You ll have to figure out what works for you, in my case I get the best pumps when eating red meat before training.


During the workout, I prefer to have 10-15 grams of aminos or whey, BCAAs work as well. I really feel that those 10 grams of protein are worth 70 grams at another time of the time. In other words, its critical. My guess is that there some motor manipulation happening, but I am not sure.
Post workout, I am NOT a huge fan of the high-carb protein shakes, I feel I just get chubby. Instead, I wait an hour and eat a solid meal. Personally, I feel that pre- workout nutrition matters much more than post. No matter how good/fast your protein powder is, the amino acids in your blood stream immediately after training will be the ones from the meal before.
What about those poor souls who have to train at 5 or 6 am? First off, the good news is, your body gets adjusted to any workout hour. Your first attempts at working out in the early morning might not be so great but then you should settle into a rhythm. The tyrosine-caffeine combo can work wonders in the wee hours in terms of motivation.
As for eating, it is simply not practical to get up at 1 am and start cramming your meals in, which is why I emphasize dinner before an early workout. If I know I ll be doing legs or back in the morning, I usually have sushi for dinner. The rice and soy sauce make for a nice anabolic effect and will give you a great pump. One hour before training, I consume oatmeal and whey protein or eggs, depending what my diet is like. Coconut oil is great for extra energy if you are low carbing.
Intra and post workout remain the same, of course.
In our modern society, very few people have the actual liberty to pick the perfect workout time for them so make sure you are well fed, focused and hydrated!
Maik

Incidentally, if this has got you thinking about your own diet, you might like to swing by Examine.com. Fantastic site.

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.

Cheers.

 

NB : if you love talking about strength-training as much as I do, you might also like to check out the weekly newsletter (there's also a daily version available). A regular dose of fitness-focussed discussions, absolutely free.

0 Comments

What's This?

Straight to the Bar is the online home of fitness enthusiast Scott Bird, and looks at the many training approaches, essential techniques, uncommon exercises and superb equipment to help you become as strong as humanly possible. In short, this site is the home of all things strength.

images of strength

Strong.

Want to see (and learn) more Feats of Strength like this? Dive in.

Ever Tried Kettlebells?

If you’ve seen people using them but never taken the plunge yourself, here are the ones I use personally. You can also pick up a book/DVD/course if you want to learn how to put them to work.

Just Joined Us? Try These.

There are some incredible writers on the team here. To give you an idea, check these out :

If you enjoyed these, check out the complete ‘Best Of Straight to the Bar‘ list. Fantastic.

Logan's 'Quarantine Sale' Courses

As much as I love training with free weights (and the occasional machine, for specific things) I'm partial to the occasional dose of bodyweight goodness. Particularly when travelling.

If you're keen to dive into this training approach even deeper, you may wish to check out Logan's 'Quarantine Sale' Courses.

Various courses looking at the world of bodyweight training from many angles, perfect for when you're housebound for a little while.

Wherever You Are, We Are.

In addition to the main site, you can share your strength-training passion with a like-minded community on :

Wherever you like to hang out, get your regular dose of strength. Straight to the Bar.

Written By Maik Wiedenbach
Maik Wiedenbach is an Olympic athlete, personal trainer, and nutritionist. He shares his training wisdom in the 101 Fitness Myths and 30 Secrets for Bigger Arms! ebooks, and the Desk Athlete DVD. Superb. When not in the gym, he may be found training clients over at Adler Training; and also on Facebook and LinkedIn. Swing on by.
Drawing of Scott Andrew Bird performing a deadlift. Artwork by Vince Palko.