I'm not sure if the title is clear but I've come close enough to my fat loss goal (after a couple of bad months due to injury) and am looking to add some good muscle. I'm not skinny or weak now, but hoping to bulk up muscle-wise only.
NOTE: I KNOW I CAN JUST NOT WORRY ABOUT IT BUT I ENJOY KNOWING HOW TO FUEL MY BODY FOR IT TO WORK (AND LOOK) OPTIMAL. PERFECTIONIST? MAYBE. LOVE LEARNING? DEFINITELY
I.E. Carbs are better absorbed by the body immediately after a workout
So my question is 2 pronged...about carbs immediately before/after a workout AND carbs during meals not by workouts. I lift fairly heavy (not the 5x5 stuff but slowly working my way there, do splits of chest/tri, back/bi, legs).
1) I've transitioned from just a protein shake post w/o (protein + water/coconut milk) to a smoothie with protein (24g), coconut milk (1 cup) 1/2 sweet potato (15g carb), 1/2 banana (15g carb), 1/4 cup blueberries (5g carbs).
- Total = 24g protein, 35g carb. ANY TWEAKS TO THIS?
2) I have always been worried about fat gain eating carbs when it isn't before or after a workout. In this sense "carbs" mainly refers to sweet potatoes. For instance, if I work out in the morning the have a sweet potato for dinner (and I had my carbs post w/o)...
- If I workout in the morning it would seem I could "use" this for that session. Let's say I don't workout again until 36 hours later in the morning and am relatively sedentary before that. Would these carbs just turn into fat (I would keep within my daily calorie intake)
Any advice/tips/opinions would be awesome. Thanks!
asked byDesmond (2312)
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on April 11, 2013
at 03:41 PM
I agree with the exclusiveness theme of the previous two answers: healthy, carb-dense foods will not necessarily make you more fat if eaten further away from a workout. This assumes a healthy & active lifestyle in general.
However, I wanted to mention the "anabolic window" after exercise; some say it lasts 30 minutes, others 4 hours, and generally about an hour. In an inclusive sense, I think it would be foolish not to specifically include isocaloric protein and carbohydrates (and minimize / not-focus-on fat) in this window after exercise, if you are trying to grow muscle.
So, I don't think carbs "work against you" in an active lifestyle, but you can certainly "make them work for you" on occasion.
on April 10, 2013
at 11:19 PM
Like crowbar said... It's not like carbs watch the clock and wait for some time to go by and then decide "oh, fine. I guess I will make him fat" - it's more like whether or not they're being utilized for recovery or just providing excess calories that can lead to an energy surplus when you don't need it (for example, post workout when you're building muscle)
I wouldn't freak out about PWO carbs and protein. A little of both is good and you've got that.
on April 10, 2013
at 11:13 PM
Carbs aren't time sensitive. They aren't going to turn into fat depending on when you eat them, provided you aren't eating crap ones and way more than you need. However, why not take a walk after dinner? It has many benefits, and it generally better to keep moving rather than be sedentary between workouts.