In regards to post workout carbohydrate intake, I have some questions about the timing and also the amounts
I am currently carb-cycling, doing 2 high carb days a week, the rest I keep carbs under 100 grams, even on days I workout. I workout fairly high volume, and what I do is very glycotic, I've tried going completely low carb in the past, and had terrible results doing it with the workouts I'm doing.(Insanity, P90x2, Asylum, etc.)
My questions are- If I am attempting to lean out and improve body composition, would it make sense to eat 50% or so of my carbs post workout, as part of a large meal, or could I eat a smaller intake of carbohydrate immediatly post workout, then about 45 mins to an hour later, eat a meal(it would be my breakfast) containing the major dose of my carbs. Assuming I need to eat 200 grams of carbs total, would it be okay to eat say 40-50 grams post workout with some protein, and then have a similar amount in my breakfast, 1 hr later, or should I merely eat around 100 grams in one sitting immediatly post workout?
Any help would be appreciated , especially from people with experience. FYI I do not fast, I am a teenager, and I was told to wait to try fasting, though I do workout on an empty stomach in the morning.
asked byJdoane (88)
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on May 15, 2013
at 08:57 AM
In my mind honestly the amount you are eating 200g would not matter consumed all together or split up especially because it's post-workout.
- Because your workouts are glycogen depleting.
- Because you were potentially lower in glycogen from low carbohydrate the day before.
- Because you are eating carbs post-workout.
- Because how would you actually know if 50g or 100g is making a difference? 50g in comparison to 300g possibly noticeable.
- Because you should be thinking about gaining muscle, composition change will follow.
- Because try and be consistent with one "protocol" for a few weeks and track your changes, then adjust if necessary.
- Because you are a teenager you are most likely energy-inefficient which means you can eat an entire horse and corn-field without worrying to much.
- Because you have asked various permutations of this question before.
But young Padawan your questioning prompted me to create a useful bundle:
John Kiefer's Carb Back-Loading: http://bit.ly/12ayQWu
Worthy reads I am sure you will agree.
Honestly, I wouldn't stress too much and like I mentioned in my other answers, eating it post workout an hour or hours afterwards seems to be the best bet. All the best. It's great you are doing and thinking about this now and not waiting until your in your 30's.
Sean: You make a very memorable point in the book that the body can't store fat for one to two hours after a workout. Again, the idea of back-loading aside, could you possibly eat anything you want after a workout without gaining fat? Could you eat an entire pie?
Kiefer: You definitely can, because I???ve done it before. But it???s kind of a mixed bag. No matter how many carbohydrates you squeeze in during that two-hour period, the likelihood of them getting stored as fat is almost zero. The problem is if you eat a ton of fat right then. I didn't get into this in the book because it taps into another research vein. But in that window after you train at night, it???s hard to get fat into fat cells for storage. Your muscles, on the other hand, are primed to store triglycerides. Bodybuilders take advantage of this before a contest. They fill their muscles with fat rather than carbs so they can hold a dry look on stage.