Hey there, so I am currently working out 6 days a week, once or twice HIIT, and the rest are lift days. I'm also trying to bulk up right now, but do it as leanly as possible.. My question is, on days that I consume more carbohydrate, in the 180-225 gram range, how much of that should be in my post workout meal?
I don't eat 1 time a day, I generally eat 4-5 smaller meals, I'm having to eat so much right now that that way of eating is just easier, but I've read that there are ways to calculate how many carbs you should take in post workout, I've heard that (0.8x BW in kg) is the "correct" amount, but what do any of you think/know?
I've read Robb Wolf's articles on PW nutrition, and he talks about when to have carbs/when to not, but he doesn't touch on how much of your carbs should be there.. and from what I've read on Mark sisson's blog, massively carb-loading after a workout is unnecessary.... but I'm not an expert, and I want some advice.. any help is appreciated!
asked byJdoane (88)
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on April 19, 2013
at 01:40 AM
Massively carb loading after a workout is unnecessary. Some carbs? Meh, maybe as long as its with some protein. If you go to bodybuilding.com's forums you'll see in the stickies that meal timing plays a minimal amount in actual muscle growth. I'd focus more on the workout and worry less about the carbs if I were you. Listen to your instincts but generally protein is going to be more important than pwo carbs and neither are absolutely necessary for gains. In the gym you place stress on your muscles which then leads to hypertrophy. Hypertrophy lasts 4-24 hours depending upon intensity of the workout. So getting in some pwo protein/carbs might be good and all, but as long as you're eating within a reasonable amount of time (maybe a few hours), it won't make or break the bank. As they say on bodybuilding.com, IIFYM.
on April 19, 2013
at 02:24 AM
For myself I only started to make significant muscle mass gains when I started eating a carb load post-workout. That said, it is as likely that I simply wasn't eating enough calories until I started doing so, as that the timing itself is so important. On the other hand, I feel terrible post-workout unless I eat at least some carbs, which is reason enough for me.