Sport New and confused about nutrition.

[winky]

Hey guys,

I've recently started working out again (for about 2-3 months so far) after being inactive for a long time. I have a thin physique, but have developed a beer belly over time (mostly from binge drinking. College..). My goal is to remove my beer belly and to gain muscle mass at other areas of my body. My exercise consists of weights and cardio after.

I'm 21 years old, male, 5' 11'', 145 lbs.

Currently, I'm unsure about pre and post-workout nutrition. I've read a post which was insightful regarding this, but have yet to fully understand it.

Currently, this is what I just started taking:

Pre-workout:
Protein shake + milk (20g protein from shake, and unknown amount from the milk. 3/4 cup of protein shake, and the rest is milk).
A serving of low-GI fruit (depending on what fruit I decide to buy). I have no idea on how to quantify this. I just eat till I feel its right.

During the workout, I drink plain water.

Post-workout:
Protein shake + glucose (20g protein, approximately 22g carbs).
And then I drink another half serving of glucose (22g).

After the post-workout drink(s), I go for an approx 1.5 km jog. I drink another half serving of glucose (22g), and I continue with basketball.

I'm unsure if drinking glucose drinks would be beneficial or detrimental to my goal of losing fats and gaining muscle. I wouldn't want to lose muscle mass, but at the same time I wouldn't want to gain fats either.

I've managed to fit my lifestyle to accommodate exercise of 3 times/week, and maybe more time for cardio if I get off class earlier on other days.

Am I currently doing it right in terms of my pre/post workout nutrition and exercise in general?

Thanks a lot. It would definitely clear a lot of doubts that I currently have and speed up the process of reaching my goals .

 

[Karky]

you're pretty light.. are you sure you have a lot of fat to lose?
Also, you say you want to gain muscle and lose fat.. that is pretty difficult to do at the same time, it will most likely be faster if you pick on and go for that.

Drinking glucose between all your training is good for preventing muscle loss, depending on how long your training sessions are.. do you first do weight training, then run, then basket? IF so, I'd definitely want some glucose and protein in between them.

If you lose or gain weight at the end of the day up to your calorie balance, not what you eat during your work out. If you expend more calories than you eat during a day, your body will have to take those cals from somewhere and that will be fat and muscle tissue. You can minimize the muscle tissue loss by eating adequate protein and doing resistance training.

 

[winky]

you're pretty light.. are you sure you have a lot of fat to lose?
Also, you say you want to gain muscle and lose fat.. that is pretty difficult to do at the same time, it will most likely be faster if you pick on and go for that.

Drinking glucose between all your training is good for preventing muscle loss, depending on how long your training sessions are.. do you first do weight training, then run, then basket? IF so, I'd definitely want some glucose and protein in between them.

If you lose or gain weight at the end of the day up to your calorie balance, not what you eat during your work out. If you expend more calories than you eat during a day, your body will have to take those cals from somewhere and that will be fat and muscle tissue. You can minimize the muscle tissue loss by eating adequate protein and doing resistance training.

The belly is noticeable because I'm thin. It's not much, but noticeable. Yes, I do weight training, then go for a run, and then basketball.

Thanks for the speedy reply, it helped . Would be reading up more on nutrition.

 

[Ride_On]

You're way too caught in pre/peri/post workout nutrition. You're just starting out, so that really doesn't have to consume you. Just eat a balanced diet and you'll be fine. Have a pre or post workout meal (or both if you want), but many studies have been inconclusive as to which is better, pre or post. Both work fine for most people. Not to mention the whole insulin spike thing you're so concerned about. That's not necessary. Even protein provides enough to get the job done unless you've been fasting, which I doubt is the case.

Again, read the grocery list and other stickies to find out some good foods, but just figure out your maintenance calories (try freedieting.com) and eat ABOVE that. You're very small for your height. I know you want to lose fat, but you can't possibly have much at that height/weight, and if you do have a belly like you said, tha tmeans you probably have very little muscle. No muscle + fat loss = look horrible when you're done.

Get a solid weight training routine (starting strength, strong lifts 5x5, NROL), lift hard, and eat more. You'll be happier gaining muscle and then dropping some fat afterward.