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AM or PM Weight lifting?

morning evening weight lifting

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#1 Ben

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Posted 21 May 2017 - 07:07 PM


What do you do? Do you have any research on the subject?

 

I exercise in the PM but it is inconvenient. I'd like to get it over with in the AM and have the good feelings / endorphin rush throughout the day.

 

I find though that I've less muscle power in the mornig. Do you notice something similar?


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#2 aconita

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Posted 22 May 2017 - 12:40 AM

AM is definitely better, I read some research confirming that but I don't remember where....

 

PM might lead to difficult sleep too (in my experience it depends...).

 

Thing is optimal would be taking a nap after weight lifting....not everybody can do that AM.

 

Weight lifting on an empty stomach isn't going to be very productive, generally speaking at least.

 

A proper meal is needed in order to optimize power output, likely not everybody can afford a proper meal before training AM.

 

Ideally meals should be around training time, a big one afterwards is again something not always easy AM.

 

A big carbs rich meal after training heavy leaves you willing to nap, not to get active...again AM usually isn't the right time for that.

 

OK, lets skip the meal before and the meal after and the nap....yes, but now I am not so sure anymore that training AM would be so much better.



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#3 Ben

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Posted 27 May 2017 - 12:44 AM

What about a sugary snack before training AM? Like a some sweet fruits?

 

At the moment I do a heavy workout right after waking up. What do you think about that?


Edited by Ben, 27 May 2017 - 12:44 AM.


#4 aconita

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Posted 27 May 2017 - 05:20 AM

I am not a big fan of carbs before training, the insulin spike they trigger starts an undesirable hormonal cascade which isn't favorable to training but to nap.

 

I prefer a quite big carbs free meal, mine is 8 half boiled eggs and a can of tuna in a lettuce and radicchio salad with red onions, plus olive oil and red palm oil as dressing and couple of spoons of coconut oil for good measure, plus a few more things.... 

 

A sugary snack or fruit provides very little nutrients if any at all but the above mentioned insulin spike, training heavy without aminoacids in the blood (at least leucine) isn't smart, you need some real food (or supplements) for those, leaving alone the energy provided by fats which doesn't leave you with an empty tank half way the workout as sugary snacks or fruit will do.

 

If time doesn't allow for a proper meal before training at least have some coconut oil and leucine...but really some eggs do take so much time to be prepared and gobbled?


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#5 Ben

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Posted 28 May 2017 - 12:18 PM

Good point about the eggs. 

 

What about having a protein shake before working out or taking a bcaa supplement? (Boiling an egg is probably too time consuming for me).

 

Why the coconut oil before training? Can it really be used as energy in the morning right before training?

 

Also, are you worried about tuna? My go to meal used to be a tuna salad with red onion (and it was darn tasty). I stopped though after reading some guidelines: apparently more than 3 meals of tuna a day puts you at risk of getting too much mercury.


Edited by Ben, 28 May 2017 - 12:20 PM.


#6 aconita

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Posted 28 May 2017 - 08:05 PM

I personally don't like to use protein shakes as substitutes for proper meals but it is certainly much better to have a shake or BCAA before training than just a sugary snack or fruit (in my view better the shake than the BCAA).

 

Hard boiled eggs take 15 minutes from start to finish and can be prepared the evening before, if one wishes.  

 

Coconut oil is very convenient before training because provides lot of long lasting energy in a very small space (no bloating), it provides energy quite fast too since it is kind of MCT (almost as fast as carbs without the downsides), it will blunt a bit the insulin spike caused by the shake or BCAA (if one choose that route) and it is tasty.

 

Mercury in fish should be taken with a grain of salt, most canned tuna is fished in quite remote areas where mercury contamination is less severe, a can of tuna a day is very unlikely to provide any concerning amount of mercury, tuna (as all fish) is very rich in selenium and selenium binds to mercury right away allowing for excretion.

 

Mercury in fish is certainly an issue but it isn't that all other foods are free of concerns regarding pollutants of various nature.


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#7 TheFountain

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Posted 04 June 2017 - 05:39 AM

I worked out last night close to bed time. All kinds of motions and exercises for about 40 minutes. 

 

Needless to say, I slept 11 hours after that and still felt sore after waking up.

 

Morning. 



#8 Mr Serendipity

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Posted 04 June 2017 - 08:32 AM

The research I read said PM was better: Training in the evening gives you more muscles, more definition - www.ergo-log.com/trainingevening.html

 

I personally tried to do early rising for years, but I soon fall back into a night owl sleeping pattern. But I remember in April 2016, I woke up 5:30am to get to the gym for 6am, and I loved it. No one around, everything free to use. They were the biggest benefits.

 

But I think I was more self conscious back then, or suffered from some sort of anxiety, as I didn't want people around to see me work out. Funnily enough going at 9pm (it closes at 10pm), people aren't around either, and gym equipment is all free yay!

 

 



#9 TheFountain

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Posted 04 June 2017 - 04:00 PM

It seems our nature as a species is shifting from being morning people to evening people. 


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#10 Rocket

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Posted 05 June 2017 - 01:09 AM

I dont think it matters. Just workout no matter what.
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