Why do boxers wake up at 4:30am in the morning to run?

[ono]

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.

There are pros and cons to both really. Training first thing in the morning can be bad as the intesnity of the work out may suffer. Weight training first thing on a morning without eating beforehand is is also a bad idea....for pretty much the same reason as running is, except the aim of weight-training is presumably to build muscle. So clearly, weight-training on an empty stomach would be a bad idea.

The problem with training late at night can be the fact that you are likely to go to bed without a proper post workout nutrition plan. Glycogen stores are likely to be quite low, so if you don't have enough stored gylcogen to meet basic energy needs while you are sleeping, you will most likely sacrifice muscle as this will be broken down and used for fuel.

One of the most important components of a weight lifting programme is to have adequate pre-workout and post workout nutrition plans in place. So the best time to weight-train would ideally be around 2-3 hours after a high carbohydrate (low GI) meal, and to have the workout finished at least 3-5 hours before going to bed. The 3-5 hours are important as this gives you adequate time to replenish glycogen stores. Aim to eat around 1g carbs per kg of bodyweight, every 1-2 hours for a maximum of 5 hours.

So the average 70kg athlete would require 70g of carbs every 1-2 hours after intense training. Remember that everybody is different so it may be necessary to lower the 70g figure, if fat gain becomes a problem. However this is quite unlikely if glycogen stores are depleted quite substantially. Trial and error may be required to find out what works best for you.

I think it's about weighing up the pros and cons of the sitaution really. If weight reaining can only be fit in late at night then it's still better than not doing it all. If you weight-train in the morning, it's definitely a good idea to eat a high carbohydrate meal beforehand (with some protein).

I'm going into post-workout nutrition a bit later on today in my thread anyway for those who are interested.

I have always done my weight training in the morning, but i always eat an hour and a half before. I feel like i have more energy then (as opposed to after a long day at work).

I also like it because then i have the whole day to eat, rest and recover knowing that i have done what i needed to do for the day. Then i will do some cardio later in the day.

It always makes me feel better after a morning workout, and i feel it energizes me for the rest of the day. On those days when i feel slugish or tired a good workout can really give me a boost.

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.