I know the subject of post workout has been basically run into the ground, but please bear with me-
So, for someone performing longer (1 hr or a little over) glycotic strength workouts 3x a week, what would you suggest for post workout nutrition? I don't lift heavy with low volume, I generally have about an hour long workout of lots of pullups, pushups, and higher volume lifting, and then I also have 2 days of 45-60 mins of HIT "cardio" in between strength workouts.
My goal is to improve my body composition, hopefully leaning out in my abdominal area.
What I've understood from reading Robb Wolf's blog is that when performing highly glycotic work, eating low carb is a bad idea, and leads to adrenal fatigue, yet when one is trying to get lean, they should go a low carb route, and particularly low carb post workout. As you can see, these two points contradict eachother, yet my goal is to lean out, and I am peforming glycotic work..... How should I approach carbs in order to reach my goals, particularly post workout? Should I have all of my carbs in one massive sitting, in my post workout meal(this would be only after strength workouts, 3x a week) or should I go low carb all the time, and have a massive refeed 1-2 times a week? Or is there something else entirely?
Lastly, I work out in the morning, meaning my carbs would be in the morning too, is this possibly a bad thing?
EDITS/UPDATES: I am Male, 17 years old, 118 lbs- also, had poor results in the past, what I did was zig-zag cals and kept carbs always under 150 grams, with carbs coming closer to 150 grams on heavy training days, and around 100 grams on HIIT-Cardio and rest days... I burnt out, felt terrible, etc, etc, was zig-zagging 4 days a week at 2200 cals, 2 days at 2800 cals, 1 day at 2600 cals, and I was losing weight during this time... I ate around 40-45% fats, and usually 200-245 grams protein, depending on my calorie levels for the day.
FYI: I use the Insanity/Asylum and P90x2 workout programs in conjunction with body weight(dip/pullup/plyometric/gymnastic strength work) they are the bulk of my workouts
asked byJdoane (88)
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on May 08, 2013
at 05:16 PM
Clearly the above represents a pretty drastic range of carbohydrate requirements, depending on the specifics. For a typical male with 160 pounds of lean body mass, daily carbohydrate intake could range from the physiological requirement of zero grams per day to a near maximum of 1120 g/day during a carb-load. Which makes it no wonder that people are confused. Simply, the question “How Many Carbohydrates Do You Need?” has no singular answer. The goals of the person, the amount and type of activity, their individual needs (e.g. insulin sensitive vs. resistant, whether or not they function well in ketosis or not), their individual goals all determine how many carbs are ideal in the diet.
I personally have come to the following conclusions about carbohydrate.
- 150g per day provides potentially better health than none at all.
- Carbohydrate placed around workouts (e.g. 50g before, 100g or more after) seems to me to be the best solution all round. Lower carbohydrate throughout the non-active hours keeps insulin release low and allows for better fat-oxidation, plus potentially up-regulates the use of fat as fuel over glucose. Eating carbohydrate post-workout takes advantage of the muscles increased insulin sensitivity, glycogen requirements, higher energy/calorie requirements (opposed to storing excess calories as fat).
In terms of how much carbohydrate...
I first work out my daily calorie requirement:
(24 x body weight kg) x 1.7
Use 22 instead of 24 if female. 1.7 is an average daily workout activity multiplier. Use 2.0 if you are doing some serious lifting/running, use 1.5 if you just walked around a bit.
Then I sort out my macros:
Protein: 15% of required calories
Carbohydrate: 20% of required calories
Fat: 65% of required calories
Which for 176lb (80kg) man who did a 30 min HITT workout with a warmup/cooldown and is not specifically cutting but rather maintaining body weight:
Required calories: 3600 kcal
Protein: 150g (or 480g of cooked meat/fish)
Carbohydrate: 200g (or 750g of cooked starchy vegetables)
Fat: 250g (dripping, coconut oil, butter, etc)
Soooooooooooo after such a long post...
In terms of carbohydrate I see there is little reason to go below 150g a day, and not much reason to go above 200g on a normal day. BUT if you are trying to slap on more muscle you WILL HAVE TO up the calories overall. Easy thing is just to get in another 20% more calories of simply aim for 500kcals more, which I don't think matters much from where. Spread it across everything if you like.
Choose something and stick to it for a few weeks and see how you do. Play with the carbohydrate levels depending on how you perform.
Or simply aiming for 1g of carbohydrate per lb of body weight, and 1g of protein per lb of bodyweight seems a pretty sweet deal. Fill in the rest of the calories with fat. Shazam!
on June 01, 2013
at 02:26 PM
I am trying to get my total carbs up due to poor side effects from VLC. After every single workout I am consuming a .5 lb baked sweet potato. According to my research that is roughly 45 grams. Is this enough for recovery for a 6ft M at 160 lbs? I also eat a medium sized avocado at lunch. Those are my biggest carb foods
on May 08, 2013
at 04:42 PM
Robb's advice is goal dependent.
If your primary goal is weight loss, then a low carb approach is good. Exercise should be limited to keeping whatever muscle mass you have.
Since you are working out three times a week, I suspect your goal is putting on more muscle, or at least more strength. In this case, you will need some post-workout carbs in order to see improvement. You can stay low-carb the rest of the time. The reason for doing this is that the muscles are primed to take up the glucose post workout, whereas at other times, your fat stores may be where they are going to.
I figure it is in the 100-200g range. I think the average human body has 270g of glycogen stores and about 70g of that is in the liver. So, a really hard workout will deplete some of your muscles of some of that glycogen.
Now the other part to this is that for certain goals in the gym, worrying about how lean you are is detrimental. You need extra food to build muscle. You may see success by switching back and forth between these two goals, but trying to do both at the same time may result in achieving neither.
on May 08, 2013
at 04:18 PM
I am going through the exact same thing... I work out at 5:30am-6:30am 2-4 days a week but I do bootcamp. I have been getting in a max of 25 carbs a day. Today was the first day I introduced a butter smeared sweet potato into my post workout breakfast. I would start there if I was you. For months I have been fatigued, have been getting headaches all day and recovering slow. So far I am not tired at all which is unusual for me.
on May 08, 2013
at 04:01 PM
I am in a similar situation to you with the same goals. I workout mornings meaning my first meal is around 12pm. I always make my post workout "breakfast" my biggest meal, today I had around 1000 calories including about 100 grams of carbohydrate. I will then have some carbs in the form of a sweet potato or similar for dinner tonight.
On days I dont work out I limit my carb intake to around 50g.
I have only just started doing this so cant really report on any results but I am following the advice of all the knowledgeable people on here so I'm quite confident in its effectiveness.
Edit: not sure if you are male or female but I'm a male so take my advice accordingly!