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Fruit Post-Workout

Answered on August 19, 2014
Created May 14, 2013 at 10:50 PM

Hey, so my workouts are fairly highly glycogen dependant, and after trying a high fat low carb diet for a while, I've gained nothing but depressed adrenals, worse performance, and worse body composition.(Probably due to increased stress I would guess) Anyway, I consulted about this with an expert paleo-specified nutritionist, and she told me to eat the majority of my carbs post workout. My question is, if I am eating a fairly high amount of carbs for the day, say 200 grams or so, will eating 100 or more grams of carbs in one sitting as part of my post workout meal really be helpful, won't all those excess carbs at once be stored as fat?

Also, what fruit would you suggest post workout, IE having the least fructose and the most glucose?

thanks!

458b7bac46cb9d6110245305ce8fae44

(88)

on May 17, 2013
at 12:22 AM

I use Beachbody fitness programs, p90x2, p90x, insanity, you name it, and trust me, they are very high volume, glycogen depleting workouts. On my low days, I eat no starch or fruit, it's all from veggies/fiber, and I still do an hour of HIIT plyo/cardio and then the next day, I rest, but I do walk alot. Is this not enough on under 80 grams of carbs to warrant another high carb day? After which I have 3 days of low carb, on which I do resistence training and bikram yoga.

C68f0b374156e5ce7a9b8358232bfed0

(637)

on May 15, 2013
at 08:12 AM

That depends, you're maybe not eating as much because you're eating more fat and protein which increases satiety. I don't understand your carb cycle process, why so frequently and why considering your low carb isn't low enough to really warrant a refeed?

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on May 15, 2013
at 01:00 AM

beets, sweet potatoes, taters and rice then :)

458b7bac46cb9d6110245305ce8fae44

(88)

on May 15, 2013
at 12:30 AM

bananas constipate me like nothing else.. so I can't really do them post workout

458b7bac46cb9d6110245305ce8fae44

(88)

on May 15, 2013
at 12:12 AM

due to my testosterone levels being ransacked by attempting to do this schedule eating low carb and too-low calorie

458b7bac46cb9d6110245305ce8fae44

(88)

on May 15, 2013
at 12:11 AM

And I've been trying to carb cycle, so a day of eating at 200 grams of carbs total, then 2 days of lower carbs (under 80 grams) then another High day, then three days of lower carbs. Then I repeat. I do 3 days of resistence training lasting app. an hour or maybe a little over, on day of HIIT cardio lasting about an hour on one of my low days, I have 2 rest/Ab-only days(also on my low carb days) and then one day of yoga(again, on a low carb day) My low carb days have been lower in calories as well, and I am finding I cannot eat as much as before, I think my metabolic rate is slower-

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on May 15, 2013
at 12:04 AM

http://suppversity.blogspot.ca/2013/02/post-workout-glycogen-repletion-role-of.html as far as fruit goes.. bananas seem to be have the perfect ratio (glucose-fructose) to refill both liver and muscle glycogens. Scroll down to "bottom line" for the specifics.

458b7bac46cb9d6110245305ce8fae44

(88)

on May 15, 2013
at 12:04 AM

when I say 200 grams, I mean total carbs for the day.

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C68f0b374156e5ce7a9b8358232bfed0

on May 14, 2013
at 11:49 PM

When you say low carb, do you mean low starchy carb? 200g isn't what I would classify as low carb. You also seem to be confusing the game of fat adaption and ketosis....

Regards PWO I can't find the link regarding what I am about to post but it's out there; if I find it before you, I'll post!

Carbs do promote the storage of fat. The insulin spike increases permeability of cells ie the uptake of whatever is in the blood into cells is easier in the presence of carbs. This is why carbs + fat is bad (aside from oxidation etc but that's a totally different topic); HOWEVER if you are in ketosis this can be a good thing.

You have two stores of glycogen: Liver and Muscles. When you are in keotsis you have depleted your liver of glycogen to replenish the glycogen stores in the muscles, see it as a kind of massive resevoir supplying the town with its supply. When you eat carbs it gets converted to glucose and replenishes this supply; if you don't eat carbs, EVENTUALLY the body begins to burn fat (but this takes time - adaption - and requires you train the body to do so, so no eating in a massive calorie deficit!! Replace carbs with fat. Simple swap.). When your ody burns fat, it releases ketones, which is how you can detect if you are in what is now called ketosis.

However, as you have found, some people find exercising in ketosis quite hard. They are unable to tap into their fat stores sufficiently and efficiently to replace the muscle glycogen used in exercise, quickly enough, and so, putting it bluntly, feel crap. This is where Cyclical and Targeted Ketogenic diets and nutrition timing comes in. If you fill your liver/muscles with just enough glucose before, during and/or after exercise, you can use that as direct energy or replenishment and aid recovery more quickly.

Remember, the presence of carbs allows more improved uptake of nutrients. So if you eat carbs and good protein post exercise then this will enter the muscles more quickly and enhance growth and repair. You can eat fat as well, no one is stopping you but it it also gets absorbed by cells and may well get stored as fat (the details on that I am sketchy about but I live by if I eat carbs, I don't eat as much fat. See-saw).

With regards to what sugars, the CKD is a weekend carb load up and basically as far as I am aware, anything goes! It is less targeted around exercise specifically and I think it's TKD to which you refer.

Fruit is fructose which needs to go to the liver first to be broken down into glucose before it can be sent to the muscles. Vegetables and starch are glucose which can go straight to muscles more easily, though excess fitlers into the liver to refill its stores. If you eat fruit, do it before exercise: refill the liver so the muscles have a full resevoir for supply during exercise. Post exercise you can avoid eating carbs but if you wish to do so and find it helps aid recovery, then veg/starch is the preferred option so as not to affect the liver status which should be depleted and interrupt ketosis.

Tl;dr:

  • yes you can eat carbs after exercise, it won't get stored as fat, fat gets stored as fat. The insulin spike during and post exercise as well as that from the carbs is a good thing; it allows uptake of much needed nutrients for growth and repair and you can detract that from daily carb intake, just not calorific.
  • Fat post-exercise is, IMO, not a good idea. If you eat carbs + fat + protein that's more calories than just 2 out of the 3 macros but also because I prefer the idea of protein being the sole entrant into my cells after a workout. IMO fat will be stored as fat PWO.
  • If TKD then fructose (fruit) before exercise and if you wish glucose (not sugary fruit/low GI carbs) post.

458b7bac46cb9d6110245305ce8fae44

(88)

on May 15, 2013
at 12:12 AM

due to my testosterone levels being ransacked by attempting to do this schedule eating low carb and too-low calorie

458b7bac46cb9d6110245305ce8fae44

(88)

on May 15, 2013
at 12:11 AM

And I've been trying to carb cycle, so a day of eating at 200 grams of carbs total, then 2 days of lower carbs (under 80 grams) then another High day, then three days of lower carbs. Then I repeat. I do 3 days of resistence training lasting app. an hour or maybe a little over, on day of HIIT cardio lasting about an hour on one of my low days, I have 2 rest/Ab-only days(also on my low carb days) and then one day of yoga(again, on a low carb day) My low carb days have been lower in calories as well, and I am finding I cannot eat as much as before, I think my metabolic rate is slower-

458b7bac46cb9d6110245305ce8fae44

(88)

on May 15, 2013
at 12:04 AM

when I say 200 grams, I mean total carbs for the day.

C68f0b374156e5ce7a9b8358232bfed0

(637)

on May 15, 2013
at 08:12 AM

That depends, you're maybe not eating as much because you're eating more fat and protein which increases satiety. I don't understand your carb cycle process, why so frequently and why considering your low carb isn't low enough to really warrant a refeed?

458b7bac46cb9d6110245305ce8fae44

(88)

on May 17, 2013
at 12:22 AM

I use Beachbody fitness programs, p90x2, p90x, insanity, you name it, and trust me, they are very high volume, glycogen depleting workouts. On my low days, I eat no starch or fruit, it's all from veggies/fiber, and I still do an hour of HIIT plyo/cardio and then the next day, I rest, but I do walk alot. Is this not enough on under 80 grams of carbs to warrant another high carb day? After which I have 3 days of low carb, on which I do resistence training and bikram yoga.

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