Hey everyone, Been on the Paleo Diet for about a month or so now. I've noticed great muscle definiton and skin looks healthy, loss of what fat I had also.
But, I'm a bit confused around muscle glycogen. I race motocross and off road, as well as mountain bikes up to 4 hours at times- NON STOP. My workoutschedule is muscle training for an hour, followed by cardio for an hour afterward for 2 days on, one off, 2 days on- then riding/racing both days on the weekend.
I usually eat veggies/fish/protein throughout the day, then workout for 2 hours, sweet potatoes for post workouts and sleep within 2 hours after that.
Does this sound ideal for what I do? I would like more muscle mass(for motocross and riding longer on a bigger bike) and noticed that I feel weak more often now when lifting. I think it has something to do with my glycogen levels being too low. I sometimes eat soaked Quinoa hours before a ride to restore that energy.
Should I be eating starches before the workout? After? Can I eat sweet potatoes late and sleep without detrimental effects? I just want to lift more by not feeling as weak, I think it's the carbs being low in my muscles?
THANKS SO MUCH for any responses.
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Pre-workout carbs aren't necessary but I think they will help you. If you are riding 4+ hours you are going to deplete nearly all of your glycogen stores. Either really stuff yourself the night before to "top off" so to speak, or just have a solid pre-workout meal with some sweet potatoes and protein. If you want more muscle mass, eat more food. KISS. You say you fatigue faster when lifting. Well then eat some more food before or have a drink during with some glucose and protein (or bcaa). And regarding your question on nighttime sweet potatoes and sleep. If anything, you will sleep better. The carbs will help you produce serotonin which gets converted to melatonin. The elevated insulin and digestion going on is also activating the rest of your parasympathetic nervous system (the "rest and digest" half). To sum all that up: EAT MORE FOOD
For more muscle, eat some protein with the carbs after some of your workouts - milk or other dairy is good if you don't mind that. More carbs during the day might be worth trying, it doesn't sound like you're eating many considering your workload. Also, consider training vs. competing - you might want to eat more carbs before events but less before training.
I usually ride after being fasted for up to 18 hours (nothing but water and a cup of coffee). I ride hard for up to 2 hours and do just fine. I do eat a post training meal. Just a normal meal, nothing special.
In my opinion, pre-training carbo loading is unnecessary.
On my last ride, I was still fasted 18 hours but I downed a tbs of coconut oil (for the medium chain triglycerides), just to see if it would make a difference. I beat my previous best time by a few minutes, but it might just have given me a mental edge so I could push myself harder.