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How important is the carb/protein ratio post workout?

Answered on August 19, 2014
Created December 24, 2012 at 2:01 AM

Most CW resources recommend a 3-4:1 carb:protein ratio for optimal PWO refueling. Is there any validity to this, or is thinking unimportant as long as my macronutrients are set for the day?

M/18/6'2"/187#/~10%bf my workout in question is a 60-80min steady state erg session.

77188106a9c27a22ad47d0ef7318de7a

(922)

on December 24, 2012
at 09:35 PM

I think ultimate leanness comes from occasionally fasting, and modified insulin fasts. These include water fasts and tea fasts, along with tea + coconut oil for an insulin fast. Equally important is weight lifting and HIIT such as sprints. I participate in these regularly and they seem to be enough for maintaining health and fitness. Come summer I will start walking more but during winter I don't get out as much for these.

77188106a9c27a22ad47d0ef7318de7a

(922)

on December 24, 2012
at 09:31 PM

Aerobic activity isn't going to get you much "leanness." This comes from getting BF levels low enough to see muscles through the skin. You need to lift and run sprints to keep muscles. If weight loss is your goal then I suggest morning walking for 30-45 minutes fasted. This is a low enough intensity to burn fat and is how I lost about 30 pounds. Are you required to workout at a steady state for 60-80min? This seems a bit lengthy and I imagine this is not good for cortisol and stress hormones.

1bbcd2122d9c75b07440f22ef57d6448

(2934)

on December 24, 2012
at 04:09 AM

This is all good info, but I'm more concerned with recovery from aerobic activity, with work soon after and a sprint or lifting session later in the day. 60 minutes is on the edge of glycogen depletion, so I know that I should top up before the next workout. most of my concern is with timing for maximum effectiveness and maintaining leanness.

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1 Answers

1
77188106a9c27a22ad47d0ef7318de7a

(922)

on December 24, 2012
at 03:25 AM

If you are trying to recover for athletics and need to be ready to go within hours or the next day, then I would suggest that ratio as good for keeping glycogen levels up. If you won't be working out for multiple days, or even just 24hrs, I would say it doesn't change recovery that much. I would suggest protein levels as more of a marker for recovery. If you feel comfortable with a good whey protein then I suggest it to be consumed within an hour of working out, as is the standard for body building type routines. If you consume ample protein prior to lifting and will be consuming a protein rich meal within a few hours that day then you need worry. I however like to ride out the GH boost from lifting heavy and don't consume any carbs with my protein shake after I lift. I mix hemp protein and proserum whey protein 50/50 and seem to recover very well with those sources. After an hour or so I'll eat some starch and perhaps more protein. I don' always skip the carbs and sometimes make a smoothie with berries, leaves, coconut, coconut oil, and whey. I don't add hemp to smoothies as it is not good to combine omega-6s and fructose (sourced from the PHD). I imagine that any ratio of carbs to protein will suffice and not change protein synthesis too drastically. Any where between 2:1 and 5:1 should be fine depending on workout type and duration. This is just my two cents on things I've picked up about sources of protein PWO and amounts of carbs, if any.

77188106a9c27a22ad47d0ef7318de7a

(922)

on December 24, 2012
at 09:35 PM

I think ultimate leanness comes from occasionally fasting, and modified insulin fasts. These include water fasts and tea fasts, along with tea + coconut oil for an insulin fast. Equally important is weight lifting and HIIT such as sprints. I participate in these regularly and they seem to be enough for maintaining health and fitness. Come summer I will start walking more but during winter I don't get out as much for these.

77188106a9c27a22ad47d0ef7318de7a

(922)

on December 24, 2012
at 09:31 PM

Aerobic activity isn't going to get you much "leanness." This comes from getting BF levels low enough to see muscles through the skin. You need to lift and run sprints to keep muscles. If weight loss is your goal then I suggest morning walking for 30-45 minutes fasted. This is a low enough intensity to burn fat and is how I lost about 30 pounds. Are you required to workout at a steady state for 60-80min? This seems a bit lengthy and I imagine this is not good for cortisol and stress hormones.

1bbcd2122d9c75b07440f22ef57d6448

(2934)

on December 24, 2012
at 04:09 AM

This is all good info, but I'm more concerned with recovery from aerobic activity, with work soon after and a sprint or lifting session later in the day. 60 minutes is on the edge of glycogen depletion, so I know that I should top up before the next workout. most of my concern is with timing for maximum effectiveness and maintaining leanness.

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