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In the history of mankind, advent of Science is the greatest blessing. Science has come to relieve mankind from sufferings, ignorance and to control nature. It has been defined as a systematized body of wisdom and knowledge which can give rise to greater and greater inventions. Science has also been known as a faithful servant of man who serves all his life and as per the orders of man. Science can be harmful if we misuse it.

Science has brought about far-reaching changes in every sphere of our daily life. Now everybody can afford to avail the benefits of luxuries and comforts created by Science. Science has made goods cheap and readily available and has brought them within reach of every individual. All kinds of gadgets of music, entertainment and communication have been brought to our door with the help of Science. Surely, the life of man is very different from what it used to be few years back. Truly, Science has given ears to the deaf, eyes to the blind and limbs to the crippled.

In everyday live, we have to communicate with different friends and relatives, various official people and for general purposes. And many people to be contacted can be at very far off distances. However, time and distance both have been conquered by Science. Whether we want to communicate or travel, both are possible within seconds. For communication, we have telephones, mobiles, wireless, E-mail, VSATs and internet etc., For faster traveling, aeroplanes are being used. Railways have made journeys swift, safe and comfortable. Entire world has shrunk into a small family. Modern ships have conquered turbulent waters and are perfectly safe for traveling and transportation of goods.

Health is wealth. This has been made possible with modern machines. Science has invented ways to peep inside the human body to tackle diseases of human beings through X-ray machines. Diseases can easily be detected and various tests conducted within a matter of few seconds. Complicated operations are possible and are successful with the help of equipments and machines invented with the help of Science. Human life would get transformed into new horizons and heights of prosperity when atomic energy is fully utilized for peaceful purposes.

A big contribution of science in our daily life is electricity. Without electricity, there would have been complete darkness after evening hours and no industry could function without the power of electricity. We have been able to control the effects of weather change with electrical energy. All fans, coolers and air-conditioners in summer and all kinds of heating gadgets in winter, functions with the help of electricity. Entertainment through cinema is one of the most remarkable invention of science in our daily life. It provides us cheap and enjoyable pastime and comfort from tensions of daily life. Now each household has television and radios which are the fastest medium of mass communication made possible by Science.

Science is proving to be of great help in our daily life. The world would have come to a standstill without inventions of Science. There is shortage of space everywhere and as such, high – rise buildings are constructed both for commercial and residential purposes. Inventions of lifts working in these buildings have made life very easy. A housewife can cook tast with the help of electricity run kitchen machines. Thus she saves a lot of her cooking time and is able to devote that precious time in many other activities related to family life. The washing of clothes for her has become really an enjoyable game of few minutes. Even she need not run here and there spreading wet clothes for drying. All this is possible with the production of fully automatic washing machines.

In spite of Science as a blessing in our daily life, we remain in constant fear of mass destruction weapons invented by Science. Another disadvantage of science has been the misuse of mass media for propaganda. Sometimes information stories facts are blown out of proportion leading to tension among the masses. Much of communal tension withing the country has been the creation of media. Mass media is used by anti-social elements to spread rumours and false information. Once a story is circulated, it spreads like a forest fire, thanks to mass media. It is certainly upto mankind to utilize the benefits of Science for welfare of all or to indulge in making mass destruction weapons for miseries of future generations. Science can further be utilized to make our daily life more prosperous, comfortable and full of happiness.

Most people are aware that nutrient timing is as important as nutrient composition. In other words, it’s not just what you eat, but when you eat it that gives optimal results. As the man says, “Timing is everything.” Consuming the right foods at the right time can have positive effects on body composition: which means more muscle and less body fat.

Health-conscious people are told to avoid simple carbohydrates, and for good reasons. It’s not true all the time and in every situation, however. Following a heavy workout, there is a metabolic “window” – so to speak – where the body preferentially shuttles glucose into the liver and muscles to replace lost glycogen via both insulin-dependent and non-insulin-dependent transport mechanisms. Translated, this means your body will shuttle carbs and protein into the tissues you want (muscle) instead of storing them as fat after a workout.

To carry the analogy further, the metabolic window doesn’t stay open indefinitely, so you need to take advantage of the opportunity while it lasts.

A number of studies have found that a post-workout drink containing simple, high-GI carbs and protein increases protein synthesis dramatically. The two work synergistically to create an anabolic environment that’s superior to either nutrient alone. In addition, some recent work suggests that a pre-workout drink may be superior to a post-workout drink, and consuming both may be best of all!

Research looking at the issue has gotten a great deal of attention in the sports nutrition world. One particularly interesting study, “Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.” (Am J Physiol Endocrinol Metab 2001 Aug;281(2):E197-206), compared the anabolic responses to a carbohydrate and amino acid supplement taken either before or after resistance exercise. It’s counterintuitive to think taking in these nutrients before the workout is superior to post-workout, but according to this small study:

“…results indicate that the response of net muscle protein synthesis to consumption of an EAC solution [carb/amino acid drink] immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis…”

Since this study was published, several researchers have proposed that providing amino acids/protein and carbs both before and after a resistance workout represents the best of both worlds. This is the premise of the book “Nutrient Timing” by John Ivy and Robert Portman. They present compelling evidence that the right mixture of nutrients, taken at key points in the muscle growth cycle, will optimize improvements in muscle growth, strength, and power, as well as enhance recovery from exercise.

Overall, there’s a solid body of scientific evidence to support using a blend of fast-acting carbs and amino acids/protein for both pre- and post-workout nutrition. It’s definitely a “hot” topic among sports researchers. It’s also a topic that seems to create endless speculation and conversation with non-scientists looking to get the most of their time in the gym. Everyone wants to hear the latest word, it seems.

So what’s the latest word?

The place to discover cutting edge research on a topic is to attend conferences where researchers present their most recent findings. This is a much faster way of getting current info than reading scientific journals, as it can take many months (even years!) to publish the work researchers submit for review and publication.

Each year, I attend various scientific conferences that apply to my interests, research, and business. This year I attended the International Society of Sports Nutrition (ISSN) conference in Las Vegas. The ISSN is a relatively new organization and this was their third conference to date.*

A session on the role of nutrition in exercise and recovery was particularly interesting. One standout study**, “Effects of protein and carbohydrate on anabolic responses to resistance training” looked at the effects of carbs, creatine, and whey – taken alone and in different combinations – on LBM and/or strength. The conclusion was that the combination of all three (whey, carbs, and creatine) was the most effective and that there appeared to be a true synergism between these nutrients. This study also confirmed that these nutrients, taken both before and after training, have a greater effect on lean mass and strength than when taken at other times of the day. I don’t think that comes as a big surprise to most people “in the know” about such things, but it’s good to see it confirmed under controlled conditions.

The take home lesson is this: if you want to optimize your nutrition to gain muscle mass and strength, it’s vital to consume a combination of fast-acting carbs and protein during the workout “window.”

Here’s what I recommend: mix 30-50g of high quality whey with 75-100g of high GI carbs (such as glucose, maltodextrin, etc.,) and 3-5g of creatine monohydrate and drink half immediately before you hit the gym, and the other half immediately following your workout.

To make it extra simple, I use a pre-made carb drinks (e.g., TwinLab Ultra Fuel, etc.) and add the whey and creatine to that and mix it up. You can “roll your own” of course by buying various carb powders in bulk. I just like the convenience of the pre-made carb mixtures myself.

As you can see, I don’t use a complicated formula for the amounts of protein, carbs, and creatine to take pre- and post-workout. Why? Because – while focusing on such minutiae would make me look smart – it probably won’t have any effects on you. Following the K.I.S.S. (“Keep It Simple, Stupid”) system works best here. The above formula is more then sufficient to supply the nutrients required to take advantage of the metabolic window. Some people take it a step further by dividing the formula into three parts, to be consumed before, during and after the workout, but I don’t see the need for that either. I doubt there are any real benefits to it, but more research is needed there.

This isn’t a miracle mixture, of course. If your training and/or nutrition over the rest of the day aren’t up to snuff, this pre- and post-workout drink won’t make up for those shortcomings. In conjunction with a good training program and diet however, combining pre- and post-workout nutrition will clearly add to your success. And remember, it’s not rocket science, so don’t make it any more complicated then it needs to be.

*I recommend that anyone interested in the topic of sports nutrition – lay person or scientist – should join the ISSN.*

**Presented by Dr. Paul Cribb

Want more Science based no BS info like this? See:

http://www.brinkzone.com/articles/pre-post-workout-nutrition-its-all-in-the-timing/#more-1187