Before delving into the most delicious macro-nutrient (Fat), it’s important to re-iterate the hierarchy of importance in regards to nutrition. At the top, we have the total amount of calories/macronutrient intake. Over time, if the macro-nutrient consumption is consistent and reasonable (something meeting the protein and fat requirements for optimal human function and health) then the total amount of those consumed will dictate fat and muscle loss or gain. Far, far below this is nutrient timing and quality. Also, in this article it is assumed that most do not follow an Intermittent Fasting protocol and eat multiple times throughout the day, both pre and post workout.
The days of fat phobia are long gone, dominating the fitness and diet industry through the 80’s and most of the 90’s. Now we know that fat is vital, and very helpful in any fitness or bodybuilding endeavor. Most of the research done with Fat has unfortunately been done on fasted, endurance athletes so using the conclusion to apply it to weight raining will require some brainpower. There is however some great information available regarding fat in the post workout meal during the “anabolic window of opportunity” when glycogen uptake and protein synthesis are elevated. A study compared a 100% carbohydrate drink versus a 66%Carb/23%protein/11%fat meal (both meals were calorically equal and carbohydrate composition was identical) and the result was no difference in glycogen and protein synthesis. An even more in-depth study was done in the same manner, but the postprandial period contained either 20 grams of fat versus 165 grams of fat. The carbohydrate consumption was matched between subjects and the total caloric load was the same. The result was no difference in glycogen or protein synthesis after 24 hours of that training bout, as well as no difference in fat storage after those 24 hours(determined by DEXA scan).
These two studies provide strong evidence against the post workout fat phobia that many bodybuilders have. The meal composition is of little importance if reasonable carbohydrate, protein and calories are met. So fat post workout doesn’t have much if any effect, but what about pre-workout? Does it slow down nutrient availability? You bet it does; however, if the trainee follows frequent feeding so common in the fitness community then there should be plenty of nutrients stored to use (muscle glycogen, serum albumin and fat stores). The best route is to find what works best for you as far as a pre workout meal goes. Medium Chain Triglycerides have been documented to cause a noticeably more upset stomach during training If taken during a pre workout meal in quantities of 10grams of more. This supplement or natural fat source (coconut, avacado) is best to be avoided if one experiences an upset stomach during training. Very little research has been done on longer chain triglycerides, but the small amount of anecdotal data points to no stomach discomfort during training if consumed in reasonable amounts (10-20 grams). A major study done on training performance pitted a pre workout meal of 40grams carb, 40 grams protein and 20 grams fat versus a 60 gram carb, 60 gram protein and 2 grams fat. The study showed no difference in training capacity when comparing 8 sets of 10 rep maximum bench press. Both meal types worked!
The takeaway of this article should be that fat is not your enemy pre or post workout, and that eating balanced meals containing reasonable and adequate amounts of all macro-nutrients is the way to go throughout your day. The complicated eating approach put forth by most major fitness/bodybuilding magazines is needlessly annoying at best. The rules of eating this and that, here and there that was set up and perpetuated by the bodybuilding community is laughable and serves no advantage to any trainee with half a brain. The best approach is to eat when and what food that makes you feel and perform your best. It may take some experimentation and time to figure it all out, but it will be much better in the long run versus following some absurd expensive whey heavy diet you download off of MuscularDevelopment.com.
Next Article we will see the case for chocolate milk as a performance enhancing substance!
