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Should I add starches after weights or HIIT (or both)?

Answered on August 19, 2014
Created February 20, 2011 at 1:57 AM

I currently do MWF weights, TThSa HIIT. All the information I've read regarding carb cycling and pwo recovery states to add starches/carbs after weight-training, but I feel that the HIIT take a lot more out of me and leave me lacking energy the next day when I need to lift.

I'm trying to lose fat and keep my strenght/muscle, I'm a wide-framed 6'2" male and I've gone from over [email protected] to [email protected] by eating VLC paleo and want to continue till I win the game of hide and seek I have going on with my abs.

Should I add starches MWF after weights, TThSa after HIIT, or M-Sa after every workout? Should I maybe even skip the HIIT and just lift?

458b7bac46cb9d6110245305ce8fae44

(88)

on September 02, 2013
at 03:41 PM

How did adding fat Post workout with the coconut milk work for you?

Cf32992bfa1907147c7cdc451bba9c63

(2890)

on December 21, 2011
at 04:17 AM

ASP is more of a determinant of fat storage than insulin.

2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on December 21, 2011
at 01:30 AM

what about adding in one sprint a week? i do one weekly, usually sunday. 8 sprints takes about 8 minutes plus a 5 minute warm up and cool down.

95eda9fa0cec952b482e869c34a566b6

on December 20, 2011
at 08:58 PM

Congrats on dropping those 50 pounds. Adding some starches after either activity type is a good idea, in my opinion. You're taxing your muscles six days a week. My recovery is always better when I include a starchy food in my post-workout meal. It seems to me that you're overtraining, though. One rest day per week isn't very much. Another rest day might be good to also help with the lack of energy.

3020fb359dfbedaf90f1611b036d3432

(1138)

on February 20, 2011
at 07:12 AM

Great link, thanks for that.

3020fb359dfbedaf90f1611b036d3432

(1138)

on February 20, 2011
at 04:29 AM

I've done crossift, I enjoyed it, but it's not appropriate for my goals. And I stated in my question that I've been VLC Paleo for a while, so recommending reading the Paleo Diet was redundant. Don't even get me started on your Zone diet recommendation. Good try, better luck next time.

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7 Answers

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2
Medium avatar

on March 06, 2011
at 07:39 PM

In my experience, so long as you don't fully saturate your glycogen stores, any amount of starch is acceptable. Excess glucose is preferentially stored as glycogen, so you won't gain fat if unless your glycogen is maxed. On MWF lifting days, I usually cook a pound of sweet potato and eat it before/during/after my workout (I have weights and a bench at work) and I've found that the number of reps per set is far higher than if I worked out fasted or only ate carbs afterward. I can't imagine that there is any downside to this and I feel much better doing it. Something to think about at least.

Incidentally, on non-workout days I'll consume no carbs or very little since my glycogen stores have been repleted.

2
170794d4eef80de2691106c483a31ebd

(96)

on February 20, 2011
at 03:31 AM

found this to be a good read (http://robbwolf.com/2009/07/01/post-workout-nutrition-high-or-low-carb/)

started tinkering with the Low CHO PWO shake after WODs but upping the fat (little more coconut milk) to get some extra calories to potentially add some mass as well.

Going to see how it works over a month or so and possibly switch to the PRO/CHO and low FAT PWO shake if I'm not happy with my results.

3020fb359dfbedaf90f1611b036d3432

(1138)

on February 20, 2011
at 07:12 AM

Great link, thanks for that.

458b7bac46cb9d6110245305ce8fae44

(88)

on September 02, 2013
at 03:41 PM

How did adding fat Post workout with the coconut milk work for you?

0
Ef4c5b09fdccf73be575d3a0c267fdd9

(2544)

on March 06, 2011
at 08:36 PM

I would say hold off on starches till you get leaner... but I have found once you are like around 12% or sub that, you can do quite a bit of starches and still loose weight given your activity level is good.

0
263e2d3f741d1ecb0886454e977f4e6f

on March 06, 2011
at 08:00 PM

I've been where you are at, I was at 330 at 6'2" and now I'm at 196. I currently do HIIT 3x a week and do some weight work 2x a week. I take a low card protein shake, and I've managed to hold my muscle mass in check and I am adding to it.

0
072fd69647b0e765bb4b11532569f16d

(3717)

on February 20, 2011
at 04:02 AM

I don't personally recommend CF only, if you want to keep your strength, but training 6 days seems to be overdoing it by at least one day. I would say your starches should depend on the level of work you do on any of the days. If on your lift days, you are working up to very heavy loads at low reps, I would say some starches are good (but not too many if you are trying to get leaner). Same for your HIIT days. Did you go long and hard enough to require some extra fuel? If so, add some starch. If not, stick to lean meat, eggs and non-starchy veggies.

OPT may advise some non-Paleo items in his blog, but he does provide good insight about protein, carbs and fat PWO. I would suggest an internet search on "OPT PWO FAQ."

-1
1c67bc28f4e44bbb8770b86df0463df3

on December 20, 2011
at 08:25 PM

Haig, imo, your making multiple mistakes. One, weights/hiit are both anaerobic activity, so you doing anaerobic workouts 6X/week. Imo, not good, this will cause cortisol to spike, and you will lose weight, muscle weight. If it hasn't already lead to over training, then it will, guaranteed.

IMO, stop the HIIT, and replace with walking, as walking will burn fat instead of glycogen(hiit burns glycogen).

Regarding post workout carbs and insulin spikes please read this: http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/the_top_10_post_workout_nutrition_myths

Here is something else to consider, if you are eating VLC Paleo style and eat animal fats, and you ADD to that simple insulin spiking carbohydrates here is what happens.

Your blood sugar and insulin rise. Fat oxidation is turned OFF, any dietary fat consumed in this time period, or prior (that was digesting) and any released body fat circulating in your blood is going to get stored as fat, pretty much all of it too. (High Insulin = fat oxidation OFF)

So.. how DO you refill your glycogen stores from weight training? With complex carbs like a sweet potato which should be eaten with a low fat meal, so by itself or with protein or lean meat. I recommend 50-100 grams of carbs on workout days and 50 grams or less on non weight lifting days for glycogen replenishment and fat loss.

If you want to have a carb up day, try it out, on Sunday. On that day eat 500-1000 grams of carbs, but dont eat fat. This will minimize or eliminate any fat gain that day while loading up your muscles and liver with glycogen. You can eat simple or complex or a mixture on that day.

So it will look like this:

Monday: weight training. 50-100 grams of complex carbs in post workout paleo meals

Tuesday: walking. VLC paleo (around or under 50 grams carbs)

Weds: weight training. 50-100 grams of complex carbs in post workout paleo meals

Thursday: walking. VLC paleo (around or under 50 grams carbs)

Friday: weight training. 50-100 grams of complex carbs in post workout paleo meals

Saturday: walking. VLC paleo (around or under 50 grams carbs)

Sunday: walking(optional), optional carbohydrate refeed day (low low fat)

You could change the carb day into a VLC day OR make it just a single high carb meal

2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on December 21, 2011
at 01:30 AM

what about adding in one sprint a week? i do one weekly, usually sunday. 8 sprints takes about 8 minutes plus a 5 minute warm up and cool down.

Cf32992bfa1907147c7cdc451bba9c63

(2890)

on December 21, 2011
at 04:17 AM

ASP is more of a determinant of fat storage than insulin.

-4
85fe756038c7b3f3c5107d4fcd676486

on February 20, 2011
at 03:30 AM

Drop both working out with weights and HIIT and check out Crossfit. Check it out at Crossfit.com. Then as far as the diet goes look into the Paleo Diet or the Zone Diet. Goodluck

3020fb359dfbedaf90f1611b036d3432

(1138)

on February 20, 2011
at 04:29 AM

I've done crossift, I enjoyed it, but it's not appropriate for my goals. And I stated in my question that I've been VLC Paleo for a while, so recommending reading the Paleo Diet was redundant. Don't even get me started on your Zone diet recommendation. Good try, better luck next time.

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