1

votes

Carbs for athletes

Answered on August 19, 2014
Created August 24, 2012 at 10:51 PM

would it be beneficial do have a carb refeed on a tough workout day, i usually do twice a day workouts on a calorie defeciet so would the spike in calories be beneficial for performance? im currently 18, weigh 190, i eat around 1800-2100 calories on a regular day and 2500-2800 on refeed days

C2ecbc6f2948c232d60a639c50b7f4f9

(504)

on August 28, 2012
at 02:57 PM

crossfit/calistenics, anywhere from 1 to 6 mile runs, 2000-2500 meter swims

C2ecbc6f2948c232d60a639c50b7f4f9

(504)

on August 28, 2012
at 02:56 PM

i work out multiple times a a day, crossfit/calistenics with acouple of mile runs with a 20 pound weight vest, 2000-2500m swims, sometimes i do all 3 in one day. im already fairly lean 10%, i just want to perform well while staying lean

C2ecbc6f2948c232d60a639c50b7f4f9

(504)

on August 25, 2012
at 03:11 PM

@CD shed a couple of pounds

64433a05384cd9717c1aa6bf7e98b661

(15236)

on August 24, 2012
at 11:56 PM

yes it would be beneficial!

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 24, 2012
at 11:14 PM

Why are you at a calorie deficient?

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3 Answers

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 27, 2012
at 04:20 PM

Michael, you seem to have competing goals. (1) to improve athletic performance (2) to loose "a couple of pounds".

IMO you should pick one to focus on. I would choose to loose the weight and maintain my current performance. Then to improve performance.

Carb re-feeds are bout leptin levels. Some see performance and lean body increases during re-feeds. But these are typically people at or near their peak, not people in the weight loss phase. Since you say a "couple of pounds" then you may be someone who benefits from re-feeds.

My personal experiment is that re-feed made me lethargic, and made my performance suffer. So did low carb. So sticking with a moderate carb diet (100-150g per day) gave me the energy to preform.

Experiment with it, but calorie restriction is not part of a re-feed. The re-feed is about switching macro ratios not energy consumption.

C2ecbc6f2948c232d60a639c50b7f4f9

(504)

on August 28, 2012
at 02:56 PM

i work out multiple times a a day, crossfit/calistenics with acouple of mile runs with a 20 pound weight vest, 2000-2500m swims, sometimes i do all 3 in one day. im already fairly lean 10%, i just want to perform well while staying lean

0
0b4326a4949718451a8571b82558dc10

on August 27, 2012
at 08:38 PM

I personally don't worry about carb feeds on a weekly basis...I just make sure I eat ~80% of my daily carbs 0-30 mins after my workout. It seems to be working.

you could try to eat some light carbs 1-2 hours before your workouts...this just makes me lethargic. But I heard it works for some people.

0
F9638b939a6f85d67f60065677193cad

(4266)

on August 27, 2012
at 06:20 PM

What kind of workout are you talking about? I don't think carb refeeds or even particularly high normal amounts of carbs are necessary if you are an endurance athlete. Maybe if you are a weight lifter. But you should already be fairly lean and not have metabolic issues before you do it, or just have a very modest refeed until that time.

C2ecbc6f2948c232d60a639c50b7f4f9

(504)

on August 28, 2012
at 02:57 PM

crossfit/calistenics, anywhere from 1 to 6 mile runs, 2000-2500 meter swims

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