1

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Carbs Post Workout to Bulk

Answered on August 19, 2014
Created April 19, 2013 at 1:32 AM

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!

thanks

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 19, 2013
at 03:58 PM

the workout. I haven't seen enough evidence to prove it is either necessary or harmful. The intensity of your workout and assuring you get adequate protein is going to make the biggest difference. Timing these carbs and stuff is going to be the icing on the cake that accounts for the last 5% maybe. I haven't seen any reputable bodybuilders saying that pwo nutrition is more important than workout intensity and overall macros.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 19, 2013
at 03:47 PM

Well, I don't have the studies handy so I feel slightly on edge saying this but; Eating carbs very soon after a workout will heal you up faster, so if you were a competitive bicyclist for example this could be very important for a multi-day event. However, eating carbs seems to blunt the heck out of HGH release, so assuming you have a vigorous workout eating a bunch of carbs right after might not be the best thing you could do (as opposed to eating protein). There are some other reasons that I would recommend waiting to eat carbs, but generally the wait time is proportional to the intensity of

458b7bac46cb9d6110245305ce8fae44

(88)

on April 19, 2013
at 03:13 PM

So eating a massive influx of carbs isn't "necessary," but is it possible harmful? As in, will it make me gain more fat as opposed to muscle if I eat a bunch of carbs post workout, as opposed to spreading them out throughout the day?

33266cca338ab54cee9a2aa160f5bdb6

(502)

on April 19, 2013
at 06:35 AM

I have had the same experience but I think it might have something to do with low thyroid function, at least in my case.

33266cca338ab54cee9a2aa160f5bdb6

(502)

on April 19, 2013
at 06:34 AM

Agreed about the timing but for glycogen replenishment I'd highly suggest some carbs at least sometime. Protein will replenish glycogen but it's not as simple of a conversion to glucose, from what I understand.

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Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

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.

33266cca338ab54cee9a2aa160f5bdb6

(502)

on April 19, 2013
at 06:34 AM

Agreed about the timing but for glycogen replenishment I'd highly suggest some carbs at least sometime. Protein will replenish glycogen but it's not as simple of a conversion to glucose, from what I understand.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 19, 2013
at 03:58 PM

the workout. I haven't seen enough evidence to prove it is either necessary or harmful. The intensity of your workout and assuring you get adequate protein is going to make the biggest difference. Timing these carbs and stuff is going to be the icing on the cake that accounts for the last 5% maybe. I haven't seen any reputable bodybuilders saying that pwo nutrition is more important than workout intensity and overall macros.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 19, 2013
at 03:47 PM

Well, I don't have the studies handy so I feel slightly on edge saying this but; Eating carbs very soon after a workout will heal you up faster, so if you were a competitive bicyclist for example this could be very important for a multi-day event. However, eating carbs seems to blunt the heck out of HGH release, so assuming you have a vigorous workout eating a bunch of carbs right after might not be the best thing you could do (as opposed to eating protein). There are some other reasons that I would recommend waiting to eat carbs, but generally the wait time is proportional to the intensity of

458b7bac46cb9d6110245305ce8fae44

(88)

on April 19, 2013
at 03:13 PM

So eating a massive influx of carbs isn't "necessary," but is it possible harmful? As in, will it make me gain more fat as opposed to muscle if I eat a bunch of carbs post workout, as opposed to spreading them out throughout the day?

0
37cc142fbb183f2758ef723a192e7a9d

(1353)

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.

33266cca338ab54cee9a2aa160f5bdb6

(502)

on April 19, 2013
at 06:35 AM

I have had the same experience but I think it might have something to do with low thyroid function, at least in my case.

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