Timing Your Carb and Protein Intake


By Team PrettyFit

Before we begin, let’s cover the basics.

1. Having slightly more muscle mass allows your body to have a faster metabolism, and therefore allows you to burn more fat.
2. It takes both carbs and protein to build muscle.
3. By timing your carbohydrate and protein intake properly, you can maximize the benefits of your workout.

Your body needs proper fuel in order to operate— plain and simple. Combined with resistance training, it takes both carbohydrates and protein to build muscle and thereby naturally raise your metabolism.

For more info on weight training and fat loss, check out “5 Reasons Weightlifting is Critical For Fat Loss.”

However, the best results don’t just happen from eating the right amount of protein and carbs; they come from eating the right amount of protein and carbs at the right time.

By optimizing the timing of your carbohydrate and protein intake, you can maximize results from your workouts and acquire the physique results you’re looking for.

Studies have shown that proper exercise timing can benefit muscle recovery, growth and athletic potential and body composition— which means the right eating habits can lead to significant changes in your body composition.

Pre-Workout Nutrition Is Key

There’s nothing worse than attempting to workout with low blood sugar. You get headaches, your body aches and you feel much weaker than your normal self.

In order to raise your blood sugar for a workout, it’s always smart to eat a snack or light meal 30 minutes to an hour before your workout.

That being said, it also turns out that proper pre-workout nutrition is vital to maximizing your muscle growth (protein synthesis) after your workout. This will in turn help you raise your metabolism.

According to studies, eating protein and carbs before a workout has an even greater influence on muscle growth than protein and carbs ingested post workout.

Takeaway: Always eat a snack or light meal that contains both carbohydrates and protein before a workout, even if it’s as simple as a protein shake and a banana.

Intra-Workout Nutrition

Intra-workout nutrition? That’s right, studies show that ingesting carbohydrates during your workout allows your muscles to perform more work.

This means potential for more reps and results simply by adding a few carbohydrates to your workout.

Now we’re not saying you need to chug a whole Gatorade or eat a bar during every workout. However, if you perform high-intensity training that calls for a large amount of reps like CrossFit or HIIT, you may want to consider the occasional carb beverage during your workout.

Takeaway: Eating or drinking carbohydrates during your most intense workouts can lead to better muscle performance and result in more gains.

Post-workout nutrition

Though the studies we cited earlier show that pre- and intra-workout nutrition is critical for hitting your body composition goals, studies also show that post-workout nutrition is still important. Consuming carbs and protein during early stages of recovery has been shown to positively affect exercise performance.

However, gone are the days of the “30-minute window” after you work out. As long as you eat sometime after your workout, you’re golden.

Timing Your Carb Intake

ConclusionAs a takeaway, worry more about your pre-workout nutrition than your post-workout nutrition.

Review your workout timing and the eating habits that surround them. Do these habits match up with your goals to change your body composition by increasing muscle and burning fat?

Do you work out in the morning on an empty stomach?

Do you work out right after work on an empty stomach?

Do you practice fasted cardio in the morning?

We recommend the following:

1. Try to find space in your schedule to eat a light snack of protein and carbs 30 minutes to an hour pre-workout.
2. Consider drinking a carbohydrate-rich beverage during intense workouts.
3. Don’t stress over eating right after a workout, as long as you eat at some point.





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Dealers question timing of Holden closure


Global automotive giant General Motors may have been formulating plans to axe the Holden brand in Australia well before a shock decision was announced in February, a Senate inquiry will be told.

The Australian Automotive Dealer Association says the way Holden’s demise played out raises serious questions of whether dealers were misled.

Other submissions to the Senate investigation, which will hold a public hearing on Monday, have indicated Holden was still taking on new workers on the very day the closure decision was revealed.

The AADA said for some time GM had been adamant, both privately with dealers, and publicly through the media, that it was in Australia for the long haul, despite the end to local car manufacturing.

On the basis of those assurances, and the fact that many agreements still had more than two years to run, Holden dealers had a clear expectation that the brand would remain in Australia with some investing millions of dollars to upgrade their operations.

“This inquiry needs to question whether General Motors Corporation, headquartered in Detroit, made the strategic decisions to exit the right-hand-drive car market globally some years in the past,” the association said.

“Operationally, the announcement of the sale of the plant in Thailand where Australia’s top-selling Holden vehicle, the Colorado ute, was manufactured was announced at the same time as the closure of Holden.

“Common sense dictates that the minute the decision was made to sell the GM Rayong plant in Thailand is the exact moment that serious questions would have emerged about Holden’s future in Australia.

“One would expect that the purchase of a vehicle assembly plant would facilitate a lengthy process of probity and due diligence by the purchaser.

“It is not unreasonable to suggest that the sale process was likely a year in the making, yet Holden dealers were left unaware.”

The demise of Holden brand, to be completed by the end of 2020, was announced on February 17, with company officials adamant all avenues were explored to keep the iconic name alive.

In its own submissions to the Senate inquiry, General Motors Holden said the decision to retire the brand was made only a few days before the public statement.

“Every realistic possibility was carefully examined but none could overcome the challenges of the investments needed for Australia’s highly fragmented and right-hand-drive market, the economics to support growing the brand, and the need for an appropriate return on investment,” the company said.

“Despite hopes of reaching a different outcome, the inescapable conclusion was that GM could not sustain further investment into Holden.

“GM reluctantly made its decision to wind down Holden a few days before the public announcement which was made with great sadness.”

In another submission to the inquiry, a former Holden engineer, who withheld their identity, said the closure came as a complete shock to the company’s remaining employees.

“No warning was given to Holden staff about the potential closure of the business and there was no request from Holden management for staff to make any contribution to avoid the closure,” the engineer said.

“On the day of the closure announcement, eight new engineers commenced employment at Holden.

“Perhaps nothing better illustrates how unprepared we were for this announcement.”

At the time of the closure announcement, Holden had about 185 dealers across the country and still employed about 800 staff.

About 600 of those were expected to be made redundant including more than 200 engineers and more than 250 management and administrative staff.

There are currently about 1.6 million Holdens on the road in Australia.



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Australia starts to re-open, but the premiers have the whip hand on timing


Scott Morrison has warned of a potentially rocky road as COVID restrictions are lifted to reopen the economy, saying the process must proceed even in the face of expected fresh outbreaks.

“This is a complex and very uncertain environment. But we cannot allow our fear of going backwards from stopping us from going forwards,” he said, unveiling a plan agreed by national cabinet, but to be implemented at different rates in different states and territories.

Morrison made it clear he would be opposed to reimposing restrictions once the unwinding was underway.

The aim is a “Covid-safe economy” in July. According to Treasury, 851,000 jobs would be restored in the months ahead.

The “road map” has three steps, laying down baselines for restarting activities.

In the first stage, rolled out any time from now, people can have up to five visitors to their house and gatherings of up to 10 will be allowed outside of the home.

Small restaurants and cafes can reopen, but only with up to 10 customers at a time.

Playgrounds can open, as well as libraries and community centres; outdoor bootcamps can restart and auctions will be permitted.

Local and regional travel for recreation will be allowed.

On the work front, the advice is “work from home if it works for you and your employer”, which Morrison described as “a difference in emphasis” compared with the stronger encouragement previously for people to work from home.

Under the relaxed rules, funerals can have up to 30 attendees outdoors and 20 indoors, and weddings 10 people in addition to the couple and the celebrant.

Step two will allow outside gatherings up to 20 people, and gatherings up to 20 in re-opened indoor gyms, beauty salons, cinemas, theatres and amusement parks, galleries and museums.

Cafes and restaurants will be able to seat up to 20 people at one time.

States and territories may allow larger numbers in some circumstances.

Some interstate recreational travel would be considered, depending on the jurisdiction.

The third stage sees gatherings up to 100 allowed and people returning to their workplaces. Food courts, cafes and restaurants will be able to operate with up to 100 people, as will saunas and bathhouses. All interstate travel will be permitted.

In this stage consideration will be given to opening bar areas. Strip clubs and brothels would remain closed.

There would be consideration in this stage of travel between Australia and New Zealand, Pacific Island travel and travel arrangements for international students.

Morrison said the pace of lifting restrictions “will totally be up to the states and territories. They’ll be responsible for setting their own timetable and communicating that to their citizens and residents in their own states and territories.”

He also said premiers and chief ministers “have asked me to stress there should be no expectation of step one starting on day one, unless they are indeed already there”.

Moving on these steps would take some preparation, he said.

Movement from one step to the next would depend on three criteria – that the medical evidence suggested further easing wouldn’t be an undue risk, widespread testing was identifying community transmission, and public health actions were able to trace cases and trap local outbreaks.

“Testing, tracing, trapping, as they were saying in the Northern Territory recently,” Morrison said.

National cabinet will review progress every three weeks.

Asked whether, when expected fresh outbreaks came, states, territories and Australians needed to hold their nerve and not snap back to tighter restrictions, Morrison replied without hesitation, “yes”.

But he also made it clear if there was a widespread outbreak the government would take the health advice.

Morrison said Australia’s health system and testing and tracing arrangements put it in a good position.

In this plan to lift restrictions, “we walk before we run. We know we need to be careful to preserve our gains”.

But “if we wish to reclaim the ground we lost, we cannot be too timid. There will be risks. There will be challenges. There will be outbreaks, there will be more cases, there will be setbacks,” he said.

“Not everything will go to plan. There will be inconsistencies. States will and must move at their own pace, and will cut and paste out of this plan to suit their local circumstances. There will undoubtedly be some human error. No-one is perfect. Everyone is doing their best.”

Victorian premier Daniel Andrews, who has been the most conservative of the premiers, said he would not make announcements until next week.

He also hinted he might open schools – which in Victoria are providing distance learning to all but a few students – earlier than the current arrangement. Victoria has angered the federal government with its hard line on schools. The national health advice has been that schools can be safely open and Morrison has pushed that issue.

NSW also will not act before next week, with premier Gladys Berejiklian noting the state had already moved to lift some restrictions.

The state breakdown of the Treasury forecast for the jobs restored in coming months is: NSW 280,000, Victoria 216,000, Queensland 174,000, South Australia 55,000, Western Australia 85,000, Tasmania 18,000, Northern Territory 9000, ACT 14,000.

Author: Michelle Grattan – Professorial Fellow, University of Canberra



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