0

votes

Post Workout Carbohydrate: AGAIN

Answered on August 19, 2014
Created August 05, 2013 at 9:32 PM

I've asked several questions in the category of post workout, and after deciding to take the advice offered and increase my intake of carbohydrate, I am just wanting to know, is the window of opportunity for when your body processes carbohydrate following a workout really only 35-40 mins? The reason I am curious is because given my schedule, I would find it difficult to eat the bulk of my carbs immediately in that time-frame. Here's what I mean-

Three days ago, for example, I worked out at 3:30, finished around 4:45. However, according to the amount of carbs I'm trying to eat, I had to eat 110 grams worth between then and the end of the day, yet I didn't want to eat my dinner AT THE GYM. I for a while have been trying smaller boosts of fast acting carbs with protein immediately post workout, then around 1.5 hrs later, having the bulk of my carbs for the day, which is what I did, eating around 200 grams of sweet potato(measured raw) with a steak and some veggies/coconut oil for dinner. So I had around 25 grams of carbs post workout in the form of dextrose, with some protein powder, then I had 70 or so grams of carbs in my dinner(I was under for carbs for the day, in the end.)

I only train in the afternoon 1x a week, and that was my one day, the rest of the time I workout first thing on an empty stomach in the AM, but I was wondering for both situations, do I have to eat ALL my carbs immediately, or more importantly, is there any benefit to doing so as opposed to having the small portein+carb, basically fat-free shake, to just stop catabolism, and following up later with a carb+protein heavy meal that is lighter in fat?

Finally, in regards to fruit, I haven't been eating it as much as I used too. I always used to have a smoothie with a cup of raspberries or marionberries for breakfast in the morning, but in the past 4 months, I've played around with things, and haven't had fruit daily, really only 3-4 times a week. I never ate apples/bananas or other high-sugar fruits, and I'm finding I really miss the berries, but I don't know how to fit them in with my diet..

Currently I'm trying to gain weight, just liberally, so slowly and gradually, and as a result I'm not trying to eat everything in sight. I also tend to gain fat easily which is why I'm trying to be so careful about doing this...

I'm 17, 5'7", male, and 113 lbs, and I'm doing Joe Defranco's Westide for SKinny bastards weight-lifting routine, along with yoga and HIIT 1x a week(though I think I may add in 1 extra HIT day, maybe a short metcon-type workout at the end of my less strenuous lifting days, as I haven't done much of any bodyweight work in 3 weeks, and I feel I am starting to get out of practice with that..._ )

Thank you all, any help would be appreciated, especially as I feel like some of the more experienced people on PH will be irritated as HELL that I'm posting yet-another question

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on August 06, 2013
at 07:24 PM

It doesn't depends on the workout as much as it does your body and OVERALL expenditure. I would say your best approach (at least what I did to bulk up) was to eat slightly above maintenance with a lot of carbs (about 250g, sweet potatoes mainly) on heavy lift days and do at least one 24 hour fast/week to keep overall calories down. On cardio days it would be fairly low carb (less than 100g). Once I had the muscle (a couple months or so), I kept carbs below 100g daily and low cal besides one day where it's 250g+ carbs and slight cal surplus. YMMV with total carbs, etc

458b7bac46cb9d6110245305ce8fae44

(88)

on August 06, 2013
at 05:20 PM

- Yesterday(meaning total carbs)

458b7bac46cb9d6110245305ce8fae44

(88)

on August 06, 2013
at 05:20 PM

Okay, thanks for the reassurance! But here's my dilema, if I'm trying to add some bulk as leanly as possible, should I carb-load every few days, or try a more TKD approach? For example, my workout today was to work up to a max set of 3-5 reps for back squat, then 4 sets of front-to-back lunges with 26 lbs in each hand, for each leg, then 3x12 weighted hyper-extensions, followed by 3 sled pushes, so back and forth across a 40 yd concrete area 3 times. Then I did L-sits and some ab work. How much Carbohydrate would that really require? (in your opinion) given I ate around 150 grams of carbs-

C6648ab69e5a1560c7585fe3ba7108fb

(880)

on August 06, 2013
at 12:42 PM

This should be the go-to answer for all of these questions about nutrient timing.

  • 458b7bac46cb9d6110245305ce8fae44

    asked by

    (88)
  • Views
    1.9K
  • Last Activity
    1433D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

3 Answers

best answer

1
86c97b2779feab3c330f5e1c5fea7e25

(2312)

on August 05, 2013
at 11:04 PM

No one truly knows the "window of opportunity" after a workout...you might hear anything from 30 minutes to 2 hours. I personally do similar to your strategy and it works quite well:

  • Finish workout at 6:30am, 7am shake with protein/carbs, 8am breakfast with majority of carbs for the day.

Eating carbs 5 hours after your workout will not do any harm, but I like to believe that my body can use it more for muscle repair when I eat them close to my workout.

If you want to eat some berries, just eat them. I throw some blueberries in my post workout shake because they are awesome then typically I eat some frozen blueberries and raspberries at night for dessert (also raspberries help with melatonin production).

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on August 06, 2013
at 07:24 PM

It doesn't depends on the workout as much as it does your body and OVERALL expenditure. I would say your best approach (at least what I did to bulk up) was to eat slightly above maintenance with a lot of carbs (about 250g, sweet potatoes mainly) on heavy lift days and do at least one 24 hour fast/week to keep overall calories down. On cardio days it would be fairly low carb (less than 100g). Once I had the muscle (a couple months or so), I kept carbs below 100g daily and low cal besides one day where it's 250g+ carbs and slight cal surplus. YMMV with total carbs, etc

458b7bac46cb9d6110245305ce8fae44

(88)

on August 06, 2013
at 05:20 PM

Okay, thanks for the reassurance! But here's my dilema, if I'm trying to add some bulk as leanly as possible, should I carb-load every few days, or try a more TKD approach? For example, my workout today was to work up to a max set of 3-5 reps for back squat, then 4 sets of front-to-back lunges with 26 lbs in each hand, for each leg, then 3x12 weighted hyper-extensions, followed by 3 sled pushes, so back and forth across a 40 yd concrete area 3 times. Then I did L-sits and some ab work. How much Carbohydrate would that really require? (in your opinion) given I ate around 150 grams of carbs-

458b7bac46cb9d6110245305ce8fae44

(88)

on August 06, 2013
at 05:20 PM

- Yesterday(meaning total carbs)

1
Ca2c940a1947e6200883908592956680

(8574)

on August 06, 2013
at 10:51 AM

Nutrient timing revisited: is there a post-exercise anabolic window? http://www.jissn.com/content/10/1/5

C6648ab69e5a1560c7585fe3ba7108fb

(880)

on August 06, 2013
at 12:42 PM

This should be the go-to answer for all of these questions about nutrient timing.

0
47f122f79d7c90df40b26a8e4480fb8a

on August 06, 2013
at 03:30 AM

Mate, just eat everything in sight (as long as it's paleo of course!) especially if you are doing as much training as you say you are (I wouldn't add the extra HIIT if I were you).

It sounds like you have all your macro ratios and timing pretty much sorted, now it's just about getting the required calories. I've tried for over a year to put on lean mass gradually but hasn't worked until the last few weeks when I've just pigged out.

Seriously, I'm skinny at 6'4" 175lbs, you are 113lbs, don't worry about putting on a bit of fat, just eat.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!