Originally Posted by
Sharla
Originally Posted by
hitmandonny
I can't actually answer your question on the subject Sharla but I can offer a theory.
The Irish rugby team (who flunked so spectacularly in the last world cup) always do their weight training in the morning.
I believe if weight training is done in the morning, the muscle ios more likely to wear and tear, perhaps even depreciate during later sessions that day, even if they take supplementation.
If weight trainiung is done at night, you've got a long rest period and supplements will not be consumed by anything over the night assuming they have a big glucose meal before bed.
Originally Posted by
ono
The upside of training quite early is the fact that you have the rest of the day to work with in regards to glycogen replenishment. Definitely good idea to eat beforehand....like you do.
Thanks and rep to you all for answering (sorry Donny have to spread it
still) -
I'm wondering if since glycogen stores are mentioned a lot here and that's replentished mostly by simple and complex carbohydrates that is suited to aerobic morning trainings? I mean glycogen utilized more in aerobic exercise surely?
Yet muscle repair is obvisouly a big thing for weights and that requires protein. So if you're being fairly strict diet wise and limiting carbs at night then you can still consume enough protein to make sure you recover from a weights session with less risk of consuming excess carbs and having difficulty staying lean?
Also werman I'm wondering if you generally prefer weights to cardio too? I will do weight training but secretly don't really like it even a 10th as much as I like cardio training. Maybe the reason I like cardio training more (or because I like it more) is because I naturally recover from it quickly.
I have a lightish build and being female also will not have the same capacity to build muscle etc so it takes more out of me? Maybe what suits best is sometimes an individual thing? I know larger bulky guys will often find running and cardio less comfortable for example?
Anyway I'm still nutting out how all these things fit together and will need to reread all your posts at some stage so thanks for the input!
Generally speaking, the higher the exercise intensity, the greater the reliance on muscle glycogen.
During anaerobic exercise (sprints, heavy weight-training etc...) muscle gylcogen , rather than fat, is the major fuel.
During aerobic exercise, you will use a mixture of muslce glycogen and fat, for fuel. Exercise at a low intensity is fulled mainly by fat. As the exercise increases, you will begin to use a higher proportion of muscle glycogen than fat. Moderate intensity exercise (50-70 % volume max), muscle glycogen supplies about half of fuel...the rest coming from fat. If your intensity exceeds about 70% max effort, fat cannot be broken down and transported fast enough to meet energy needs, so muscle gylcogen provides at least 75% ish of your energy needs.
Carbohydrates at night is a debatable subject. If muscle glycogen levels are low because you haven't re-fuelled sufficiently, fat gain is not an issue. Consumed carbohydrates will go to replenishing glycogen levels. Fat gain is only a worry if glycogen levels are full and you continue to consume carbohydrate during a period where they aren't required for exercise.
Protein is important for muscle repair but the guidelines provided in fitness magazines/websites etc... that tell you to eat ludicrous amounts of protein are misinformed. An absolute maximum of 2g per kg bodyweight should be consumed daily. Excess protein cannot be stored, therefore it must be broken down into waste products. Each amino acid has an amino group and an acid group. The amino group contains nitrogen, which is first converted to ammonia, then to urea where it passes from the liver to the kidneys...where it is pee'd out. The acid group is converted to carbohydrate and used for energy. Any excess will be stored as bodyfat.
You will not recover from a weight-training session by limiting carbohydrate. Eventually protein will have to be broken down and used for fuel as there will be a lack of muscle glycogen.
I think people get worried about consuming carbohydrates because of all the fad diets out there. I was reading today about a swimmer in the olympics who consumes 12,000 cals a day. That's a lot, and he has very low bodyfat levels.
If you're exercising daily and intensely carbohydrates are very important.
Anyway i'm not even sure if i've answered your questions...i've just ranted. Anyway hope you find it quite helpful.
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