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How many grams of carb:kg bodymass do you eat post workout?

Answered on August 19, 2014
Created November 17, 2012 at 11:51 AM

Just a straightforward question. My goal is hormonal signaling and fat loss, in an otherwise meat and fat only Leangains diet.

I eat two meals, one at 12pm post workout, another at 7pm. Both are equal portions of carb. No carb rest days.

Also, would it be better to eat the whole days worth of carbs in the immediately post workout meal, when non insulin dependent tGLUT translocation makes muscular glucose uptake preferential over fat cell uptake, or split it between two meals as I've been doing?

EDIT: Anyway, to each his own and I'm not trying to argue about ketosis vs strategic carb usage; I want the opinions of those that agree and have USED carb loads to lean out significantly about HOW MANY GRAMS of carb:bodyweight they use and if that is taken all immediately post workout or over the course of the day PWO.

Medium avatar

(2417)

on February 10, 2013
at 03:19 AM

If spread my carbs over many meals like that I'd feel like shit. Perpetually raised blood sugar. I IF, mostly leangains, but take all my carbs after sundown; CBL and many say night carb eating is the best, and I can attest. That said my post was about how much carb. This is my interest. Most sites and disciplines seem to agree 1-2g carbs / lbs lean body mass is better for fat loss, 3G and above for bulking.

Medium avatar

(2417)

on February 10, 2013
at 03:13 AM

When I'm VLC, muscle grows, so does fat. When I eat carbs strategically, muscle grows, performance explodes, fat melts off. What's strategic? You're right, pwo doesn't matter. Alternating no carb rest days with evening carb ups on training days seems to work to get the hormones burning fat. Carbs before workouts suck. Morning, forget it. Evening, aka CBL, awesome. Doesn't seem to matter how many hours after a workout. They even work on rest days if trying to grow.

B84597b7853f695c90593a6dc659078a

(130)

on December 04, 2012
at 02:35 PM

^Wholly agree with this comment - I would make a large batch of sweet potato mash to last a few days, only to gorge it all in a single post workout meal! I'm currently trying to work out how many carbs I really should be eating post workout and then attempting to stick with this number.

Medium avatar

(2417)

on December 03, 2012
at 12:58 AM

I've a voracious and insatiable appetite. If I open that can of worms, god only knows now much sweet potatoe I would eat!

C4deaa6bb01626b4569e8992890381ab

(930)

on November 20, 2012
at 09:57 AM

I stand corrected, Thanks for clearing that up for me animaleater, & all the detailed info. =o)

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 19, 2012
at 02:50 AM

http://www.ncbi.nlm.nih.gov/pubmed/21131864 -- “The concurrent ingestion of 50 g of CHO with 25 g of protein did not stimulate mixed MPS or inhibit MPB more than 25 g of protein alone either at rest or after resistance exercise”

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 19, 2012
at 02:49 AM

http://www.ncbi.nlm.nih.gov/pubmed/8455450 -- “Total force production, preexercise muscle glycogen content, and degree of depletion (-40.6 and -44.3 mmol.kg-1 wet weight) were not significantly different between H2O and CHO trials.”

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 19, 2012
at 02:22 AM

That's one of several, I like this one because it is one of the few where you can compare the results, since it's controlled and unified methodologies.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 19, 2012
at 02:21 AM

Ask and he shall receive: http://ajpendo.physiology.org/content/293/3/E833.abstract i think the authors said it bes, "In conclusion, coingestion of carbohydrate during recovery does not further stimulate postexercise muscle protein synthesis when ample protein is ingested."

Medium avatar

(2338)

on November 18, 2012
at 04:28 PM

these* studies.

Medium avatar

(2338)

on November 18, 2012
at 04:28 PM

i'd be curious to see this studies if you can locate them.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 18, 2012
at 01:59 PM

@Jake, beneficial, wrt the studies I have read, means either (or both) 1RM or BF%. Most studies are at least 21 days long.

Medium avatar

(2338)

on November 18, 2012
at 06:26 AM

well for one you need to define "beneficial" more specifically. beneficial with regards to what? and for the majority of people training, carbs are going to be beneficial post workout that's a fact. carbs are athletes best friends. you can get away with not eating carbs post workout but your not optimizing your training and becoming the best possible athlete.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 17, 2012
at 11:56 PM

@animaleater, I am not talking about carb loading. And I am mnot talking ketosis. I am talking about post-workout window

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 17, 2012
at 11:54 PM

I went from 40% bf to 10% bf while increasing strength with no carb post workout. I am not anti-carb. I just don't agree that there is a specific window. If you are getting carbs into your system over the course of a day then you should be fine.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 17, 2012
at 11:38 PM

Thanks Jake, care to share which part is untrue? I comsume 0g carbs post-worlout. That is 100% true. Other than protein, all other macros have studies that show benefits and studies that show no benefits. So that part is true too.

Medium avatar

(2338)

on November 17, 2012
at 10:29 PM

-1 for an untrue answer

Medium avatar

(2417)

on November 17, 2012
at 10:05 PM

Geez I love my iPhone autocorrect....NOT!

Medium avatar

(2417)

on November 17, 2012
at 10:04 PM

I had zero problems lifting heavy 3x/week and replacing glycogen while on a meat and fat only ketosis diet. That said, carb loading post workout is for a hormonally stimulatory effect and DOES take advantage of resistance training indiced tGLUT translocation in muscle cells. Bottom line, you can loft heavy, maintain strength, and replace glucogen on ketosis, but you can NOT lean out significantly without carb loads PWO. And, try a multiday 8+hr mountaineering climb without carbs, and enjoy your exercise in masochism.

Medium avatar

(2417)

on November 17, 2012
at 09:56 PM

Nearly 6 months that is.

Medium avatar

(2417)

on November 17, 2012
at 09:55 PM

Leangains, and many carb loading followers, would say, and look, differently. Im afraid proper use of carb loading in an otherwise protein dominant diet is superior and I've seen and experienced that fact first hand. I was meat fat only for nearly months and only truly leaned out with strategic carb loads.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 17, 2012
at 01:49 PM

You liver can produce about 200g glucose from fat stores each day. So if you are planning on depleting your glycogen stores every day then yes, you need carbs (FYI, this is impossible). If you only plan to lift a couple of times a week, and you are eating healthy, there is not a need to hit a "carb window".

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5 Answers

1
90bcfafd2ef73fea5398c483c593349e

on December 02, 2012
at 04:12 AM

Have you ever thought of not measuring your post-workout carbs? Just eat the amount of carbs that helps you feel good. It will take some trial and error, but I've had good results reducing bodyfat doing this. No need to measure anything.

B84597b7853f695c90593a6dc659078a

(130)

on December 04, 2012
at 02:35 PM

^Wholly agree with this comment - I would make a large batch of sweet potato mash to last a few days, only to gorge it all in a single post workout meal! I'm currently trying to work out how many carbs I really should be eating post workout and then attempting to stick with this number.

Medium avatar

(2417)

on December 03, 2012
at 12:58 AM

I've a voracious and insatiable appetite. If I open that can of worms, god only knows now much sweet potatoe I would eat!

0
Bfd70bb38267fcc2d762063d691fa226

(723)

on February 09, 2013
at 11:36 PM

From my own experience, I don't eat a set amount of carbs at any particular time of the day. I eat between 50 and 100 grams per day, and I have experienced better fat loss and much better muscle growth eating this way than when I ate VLC (less than 50g per day).

I usually eat 2 big meals and 2 smaller meals (one of which is the post workout meal) per day. This post workout meal usually consists of protein along with carbs. On average, this meal has between 25 and 30g carbs. I spread the carbs pretty evenly throughout the day, always mixed with protein. Some find that eating carbs, particularly from fructose, at the first meal causes fatigue a few hours later and throughout the day. The only fruit I eat are bananas because I get a terrible sugar crash from fruit. I also get my carbs from chestnuts and sweet potatoes.

I don't calculate carbs per pound of body weight, but I will let you know that I am 5'1" female between 115 and 125 pounds. I don't eat the carbs all in one meal. I just make sure that I hit my usual amount total throughout the day. This works for me. I would suggest experimenting, since everyone is a little different in this respect.

Medium avatar

(2417)

on February 10, 2013
at 03:19 AM

If spread my carbs over many meals like that I'd feel like shit. Perpetually raised blood sugar. I IF, mostly leangains, but take all my carbs after sundown; CBL and many say night carb eating is the best, and I can attest. That said my post was about how much carb. This is my interest. Most sites and disciplines seem to agree 1-2g carbs / lbs lean body mass is better for fat loss, 3G and above for bulking.

0
Fa666905e4ed72858084dbcfed164daf

on November 17, 2012
at 10:25 PM

http://jasonferruggia.com/how-many-carbs-should-you-eat-per-day-to-build-muscle/

I like that that guy had to say about it. It should go according to your volume of training. He says low volume old dudes with a bit higer body fat are looking a 1 gram of carb per lb of body weight. High volume can go up to 2.5 grams per pound.

As far as timing, you for sure want some immediately post workout I think. The carb backloading guys seem to think that you have a few hours of GLUT 4 opportunity, so you can probably continue to eat some carbs later on as well. Enjoy them!

0
C4deaa6bb01626b4569e8992890381ab

on November 17, 2012
at 01:08 PM

I was always under the impression that we need to replace depleted glycogen stores post workout, if we don't consume any carbs our bodies cannibalize muscle?? also is it not beneficial to ingest carbs to create an insulin response to shuttle nutrients into muscles??...i could be wrong on this but its just the impression i got from what i've read.

Medium avatar

(2417)

on November 17, 2012
at 10:05 PM

Geez I love my iPhone autocorrect....NOT!

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 17, 2012
at 01:49 PM

You liver can produce about 200g glucose from fat stores each day. So if you are planning on depleting your glycogen stores every day then yes, you need carbs (FYI, this is impossible). If you only plan to lift a couple of times a week, and you are eating healthy, there is not a need to hit a "carb window".

Medium avatar

(2417)

on November 17, 2012
at 10:04 PM

I had zero problems lifting heavy 3x/week and replacing glycogen while on a meat and fat only ketosis diet. That said, carb loading post workout is for a hormonally stimulatory effect and DOES take advantage of resistance training indiced tGLUT translocation in muscle cells. Bottom line, you can loft heavy, maintain strength, and replace glucogen on ketosis, but you can NOT lean out significantly without carb loads PWO. And, try a multiday 8+hr mountaineering climb without carbs, and enjoy your exercise in masochism.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 17, 2012
at 11:54 PM

I went from 40% bf to 10% bf while increasing strength with no carb post workout. I am not anti-carb. I just don't agree that there is a specific window. If you are getting carbs into your system over the course of a day then you should be fine.

C4deaa6bb01626b4569e8992890381ab

(930)

on November 20, 2012
at 09:57 AM

I stand corrected, Thanks for clearing that up for me animaleater, & all the detailed info. =o)

-2
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 17, 2012
at 12:46 PM

0, I consume protein post workout any other nutrients are coincidental. The only thing you need is protein. None of the other macros have shown, consistently, to be beneficial.

Medium avatar

(2417)

on November 17, 2012
at 09:56 PM

Nearly 6 months that is.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 19, 2012
at 02:22 AM

That's one of several, I like this one because it is one of the few where you can compare the results, since it's controlled and unified methodologies.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 17, 2012
at 11:38 PM

Thanks Jake, care to share which part is untrue? I comsume 0g carbs post-worlout. That is 100% true. Other than protein, all other macros have studies that show benefits and studies that show no benefits. So that part is true too.

Medium avatar

(2417)

on November 17, 2012
at 09:55 PM

Leangains, and many carb loading followers, would say, and look, differently. Im afraid proper use of carb loading in an otherwise protein dominant diet is superior and I've seen and experienced that fact first hand. I was meat fat only for nearly months and only truly leaned out with strategic carb loads.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 19, 2012
at 02:49 AM

http://www.ncbi.nlm.nih.gov/pubmed/8455450 -- “Total force production, preexercise muscle glycogen content, and degree of depletion (-40.6 and -44.3 mmol.kg-1 wet weight) were not significantly different between H2O and CHO trials.”

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 17, 2012
at 11:56 PM

@animaleater, I am not talking about carb loading. And I am mnot talking ketosis. I am talking about post-workout window

Medium avatar

(2338)

on November 18, 2012
at 04:28 PM

these* studies.

Medium avatar

(2338)

on November 18, 2012
at 04:28 PM

i'd be curious to see this studies if you can locate them.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 19, 2012
at 02:50 AM

http://www.ncbi.nlm.nih.gov/pubmed/21131864 -- “The concurrent ingestion of 50 g of CHO with 25 g of protein did not stimulate mixed MPS or inhibit MPB more than 25 g of protein alone either at rest or after resistance exercise”

Medium avatar

(2338)

on November 18, 2012
at 06:26 AM

well for one you need to define "beneficial" more specifically. beneficial with regards to what? and for the majority of people training, carbs are going to be beneficial post workout that's a fact. carbs are athletes best friends. you can get away with not eating carbs post workout but your not optimizing your training and becoming the best possible athlete.

Medium avatar

(2338)

on November 17, 2012
at 10:29 PM

-1 for an untrue answer

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 18, 2012
at 01:59 PM

@Jake, beneficial, wrt the studies I have read, means either (or both) 1RM or BF%. Most studies are at least 21 days long.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 19, 2012
at 02:21 AM

Ask and he shall receive: http://ajpendo.physiology.org/content/293/3/E833.abstract i think the authors said it bes, "In conclusion, coingestion of carbohydrate during recovery does not further stimulate postexercise muscle protein synthesis when ample protein is ingested."

Medium avatar

(2417)

on February 10, 2013
at 03:13 AM

When I'm VLC, muscle grows, so does fat. When I eat carbs strategically, muscle grows, performance explodes, fat melts off. What's strategic? You're right, pwo doesn't matter. Alternating no carb rest days with evening carb ups on training days seems to work to get the hormones burning fat. Carbs before workouts suck. Morning, forget it. Evening, aka CBL, awesome. Doesn't seem to matter how many hours after a workout. They even work on rest days if trying to grow.

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