2

votes

Post Workout Carbohydrate (all at once, or spread out?)

Answered on September 12, 2014
Created May 15, 2013 at 1:02 AM

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.

458b7bac46cb9d6110245305ce8fae44

(88)

on May 21, 2013
at 04:08 PM

Okay, thanks so much Aloha! I definitely will be getting into this soon, as my training will be changing to more heavy lifting, which I can only do in the afternoon, but for now, I'll just have to wing it not knowing I guess. Thanks!

Ca2c940a1947e6200883908592956680

(8574)

on May 21, 2013
at 08:31 AM

Honestly I can't tell, all I know is that it seems most productive to eat some fast digesting protein before, and more afterwards with carbohydrate, which seems preferably end of the day. I think you must just look around. Have a look at this: http://www.lift-run-bang.com/2013/02/base-building-part-7-carb-backloading.html

458b7bac46cb9d6110245305ce8fae44

(88)

on May 20, 2013
at 03:25 PM

I'm sorry if it seems like I'm pestering you relentlessly(which I think I am) but I'm just wanting to see if what I'm doing is even remotely likely to work.. What do you suggest? eating more of my carbs post workout?( tend to have to eat a TON of veggies, 80 g or so worht throughout the day on my higher carb days, to meet the goals I've set for the day, which are around 200 grams or so of total carbs)

458b7bac46cb9d6110245305ce8fae44

(88)

on May 20, 2013
at 03:22 PM

Roughly 60 grams of carbs, 50 grams of protein, 10 or so grams of fat..... Then on rest/HIIT cardio days, I have a small amount of starch and protein post workout (20 grams carb, 10 grams protein) then about an hour later, I have breakfast, usually 3 eggs, some diced meat from the night before, veggies, avocado/salsa, and some fish oil- that meal comes out to app 32 grams of fat, 15 grams of carbs(all from veggies.. is this alright?) and 40-45 grams of protein.. Then I eat veggies/nuts(in moderation) fat and meat throughout the day, in 3 smaller meals(this is for both types of days)

458b7bac46cb9d6110245305ce8fae44

(88)

on May 20, 2013
at 03:16 PM

Just to give you an idea, my protocol I'm trying looks like this- On resistance days- Workout on empty stomach in the morning, ASAP afterward, Mix of sweet potato/other starch, and some protein(usually egg white) - roughly 60g of carbs, 30 grams of protein, then, one-to-one and a half hours later, I eat breakfast, so far its been a blend of 1 cup raspberries/marionberries, .5 oz or less of soaked cashews/1 T almond butter, more egg white protein(I know it isn't paleo, but it's nice and fast for my hectic mornings) a superfood blend Made by BOKU, and some more sweet potato/starch-

458b7bac46cb9d6110245305ce8fae44

(88)

on May 20, 2013
at 03:01 PM

Thanks! but I read that, and I haven't done the 10 days of under 30 g of carbs... So I figured I couldn't actually do carb back-loading, I would just follow the same principles (IE eating all carbs in the post workout 2 hr period, and protein/fat/veggies for all other meals) but I wasn't sure if it would work that way... I assume it could work, but it would be less efficient, right? it would at least still be more efficient that eating carbs throughout the day, a few with each meal, right?

Ca2c940a1947e6200883908592956680

(8574)

on May 20, 2013
at 01:25 PM

See: http://athlete.io/4171/carb-back-loading-training-in-the-morning/

458b7bac46cb9d6110245305ce8fae44

(88)

on May 20, 2013
at 12:43 PM

And no worries! it's totally fine!

458b7bac46cb9d6110245305ce8fae44

(88)

on May 20, 2013
at 12:42 PM

I did, and In regards to them, I train in the morning... So in your opinion, how badly would eating all of my carbs post workout in the morning affect my results, as opposed to eating them at night?

Ca2c940a1947e6200883908592956680

(8574)

on May 20, 2013
at 10:45 AM

Sorry only checked PH now. I can't say for sure about the fat, but I don't think it is an issue especially that amount seems negligible. In terms of fibre it should be fine but the effectiveness of back-loading is the insulin spike post-workout then returning back to normal overnight. You DON't want slow-digesting carbohydrate through the night. Really do read through those articles I posted above.

458b7bac46cb9d6110245305ce8fae44

(88)

on May 20, 2013
at 01:59 AM

Hey Aloha, you put a HUGE amount of effort into your answers, they've been really helpful, but I was just wondering, are you replying to the post above? It's fine if you aren't, I just want to know so I can try to find out somewhere else.... AGAIN, I'm not trying to be annoying or pushy, though I expect I've succeeded in that regard already

458b7bac46cb9d6110245305ce8fae44

(88)

on May 18, 2013
at 06:13 PM

Aloha? (that was a bad joke) I'd really like to hear your opinion on fiber/ the placement of sugars post workout... the two questions I asked above.. Anyway, If you can help, that'd be great!

458b7bac46cb9d6110245305ce8fae44

(88)

on May 17, 2013
at 02:56 PM

OH, I am SO sorry, I have one last bit of confusion, is fiber to be avoided in the post workout period? Becasue I have a green smoothie mix that really has helped me(after drinking it for a month, I no longer got sick, and have regular bowels(sorry for the image)and I haven't since in over 2 years of having it, I believe it is the reason) and I am also thinking of minimizing liquid foods, so I wanted to only eat liquid immediately post workout, but I'm wondering if putting the mix in a post workout shake would inhibit the effects due to the mix having 5 grams of fibrous carbs in it.

458b7bac46cb9d6110245305ce8fae44

(88)

on May 17, 2013
at 02:50 PM

Hey AlohaSpeck would a post workout shake of berries/protein, cinnamon/ginger, and a tablespoon or so of almond butter be appropriate on my higher carb days, or would the fat from the almond butter pose a problem in your opinion? Also, if I were to have my post workout meals spaced into 2 smaller meals, and hour or so appart, and some of my carbs were more sugary, would it be better to have the sugary ones immediatlely after finishing my workout, and then the starchy ones an hour later? does it really make a difference, is what I'm asking, in terms of minimizing body fat gain?

Ca2c940a1947e6200883908592956680

(8574)

on May 16, 2013
at 07:59 AM

Just eat post-workout. But get the majority of carbs in straight afterwards. It appears you just need to not go crazy on the fats post-workout although I need to find what Keifer is talking about.

458b7bac46cb9d6110245305ce8fae44

(88)

on May 15, 2013
at 03:35 PM

So I can't eat fat for FIVE hours post workout? really? that doesn't seem realistic

06bf7b92d77f1ac1d8e3dc9d539d8254

(1649)

on May 15, 2013
at 01:24 PM

Only 2 hours? I've read 5. If you consume carbs within the 5 hour window post tough workout, you're golden. Not sure I would stress the 2 hour thing..

458b7bac46cb9d6110245305ce8fae44

(88)

on May 15, 2013
at 12:42 PM

How much fat would be acceptable in the meal after my initial post workout meal? still within the 2 hr window, but not immediately what I eat after finishing my workout?

458b7bac46cb9d6110245305ce8fae44

(88)

on May 15, 2013
at 12:32 PM

Thanks man, this FINALLY explained it to me in a way I could understand!

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1 Answers

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Ca2c940a1947e6200883908592956680

(8574)

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.

  1. Because your workouts are glycogen depleting.
  2. Because you were potentially lower in glycogen from low carbohydrate the day before.
  3. Because you are eating carbs post-workout.
  4. Because how would you actually know if 50g or 100g is making a difference? 50g in comparison to 300g possibly noticeable.
  5. Because you should be thinking about gaining muscle, composition change will follow.
  6. Because try and be consistent with one "protocol" for a few weeks and track your changes, then adjust if necessary.
  7. 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.
  8. Because you have asked various permutations of this question before.

post-workout-carbohydrate-(all-at-once,-or-spread-out?)

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.

458b7bac46cb9d6110245305ce8fae44

(88)

on May 15, 2013
at 12:42 PM

How much fat would be acceptable in the meal after my initial post workout meal? still within the 2 hr window, but not immediately what I eat after finishing my workout?

458b7bac46cb9d6110245305ce8fae44

(88)

on May 15, 2013
at 12:32 PM

Thanks man, this FINALLY explained it to me in a way I could understand!

06bf7b92d77f1ac1d8e3dc9d539d8254

(1649)

on May 15, 2013
at 01:24 PM

Only 2 hours? I've read 5. If you consume carbs within the 5 hour window post tough workout, you're golden. Not sure I would stress the 2 hour thing..

458b7bac46cb9d6110245305ce8fae44

(88)

on May 15, 2013
at 03:35 PM

So I can't eat fat for FIVE hours post workout? really? that doesn't seem realistic

Ca2c940a1947e6200883908592956680

(8574)

on May 16, 2013
at 07:59 AM

Just eat post-workout. But get the majority of carbs in straight afterwards. It appears you just need to not go crazy on the fats post-workout although I need to find what Keifer is talking about.

458b7bac46cb9d6110245305ce8fae44

(88)

on May 17, 2013
at 02:56 PM

OH, I am SO sorry, I have one last bit of confusion, is fiber to be avoided in the post workout period? Becasue I have a green smoothie mix that really has helped me(after drinking it for a month, I no longer got sick, and have regular bowels(sorry for the image)and I haven't since in over 2 years of having it, I believe it is the reason) and I am also thinking of minimizing liquid foods, so I wanted to only eat liquid immediately post workout, but I'm wondering if putting the mix in a post workout shake would inhibit the effects due to the mix having 5 grams of fibrous carbs in it.

458b7bac46cb9d6110245305ce8fae44

(88)

on May 20, 2013
at 01:59 AM

Hey Aloha, you put a HUGE amount of effort into your answers, they've been really helpful, but I was just wondering, are you replying to the post above? It's fine if you aren't, I just want to know so I can try to find out somewhere else.... AGAIN, I'm not trying to be annoying or pushy, though I expect I've succeeded in that regard already

458b7bac46cb9d6110245305ce8fae44

(88)

on May 17, 2013
at 02:50 PM

Hey AlohaSpeck would a post workout shake of berries/protein, cinnamon/ginger, and a tablespoon or so of almond butter be appropriate on my higher carb days, or would the fat from the almond butter pose a problem in your opinion? Also, if I were to have my post workout meals spaced into 2 smaller meals, and hour or so appart, and some of my carbs were more sugary, would it be better to have the sugary ones immediatlely after finishing my workout, and then the starchy ones an hour later? does it really make a difference, is what I'm asking, in terms of minimizing body fat gain?

458b7bac46cb9d6110245305ce8fae44

(88)

on May 20, 2013
at 03:25 PM

I'm sorry if it seems like I'm pestering you relentlessly(which I think I am) but I'm just wanting to see if what I'm doing is even remotely likely to work.. What do you suggest? eating more of my carbs post workout?( tend to have to eat a TON of veggies, 80 g or so worht throughout the day on my higher carb days, to meet the goals I've set for the day, which are around 200 grams or so of total carbs)

458b7bac46cb9d6110245305ce8fae44

(88)

on May 21, 2013
at 04:08 PM

Okay, thanks so much Aloha! I definitely will be getting into this soon, as my training will be changing to more heavy lifting, which I can only do in the afternoon, but for now, I'll just have to wing it not knowing I guess. Thanks!

458b7bac46cb9d6110245305ce8fae44

(88)

on May 20, 2013
at 12:42 PM

I did, and In regards to them, I train in the morning... So in your opinion, how badly would eating all of my carbs post workout in the morning affect my results, as opposed to eating them at night?

458b7bac46cb9d6110245305ce8fae44

(88)

on May 18, 2013
at 06:13 PM

Aloha? (that was a bad joke) I'd really like to hear your opinion on fiber/ the placement of sugars post workout... the two questions I asked above.. Anyway, If you can help, that'd be great!

Ca2c940a1947e6200883908592956680

(8574)

on May 20, 2013
at 01:25 PM

See: http://athlete.io/4171/carb-back-loading-training-in-the-morning/

Ca2c940a1947e6200883908592956680

(8574)

on May 21, 2013
at 08:31 AM

Honestly I can't tell, all I know is that it seems most productive to eat some fast digesting protein before, and more afterwards with carbohydrate, which seems preferably end of the day. I think you must just look around. Have a look at this: http://www.lift-run-bang.com/2013/02/base-building-part-7-carb-backloading.html

458b7bac46cb9d6110245305ce8fae44

(88)

on May 20, 2013
at 03:22 PM

Roughly 60 grams of carbs, 50 grams of protein, 10 or so grams of fat..... Then on rest/HIIT cardio days, I have a small amount of starch and protein post workout (20 grams carb, 10 grams protein) then about an hour later, I have breakfast, usually 3 eggs, some diced meat from the night before, veggies, avocado/salsa, and some fish oil- that meal comes out to app 32 grams of fat, 15 grams of carbs(all from veggies.. is this alright?) and 40-45 grams of protein.. Then I eat veggies/nuts(in moderation) fat and meat throughout the day, in 3 smaller meals(this is for both types of days)

458b7bac46cb9d6110245305ce8fae44

(88)

on May 20, 2013
at 12:43 PM

And no worries! it's totally fine!

458b7bac46cb9d6110245305ce8fae44

(88)

on May 20, 2013
at 03:01 PM

Thanks! but I read that, and I haven't done the 10 days of under 30 g of carbs... So I figured I couldn't actually do carb back-loading, I would just follow the same principles (IE eating all carbs in the post workout 2 hr period, and protein/fat/veggies for all other meals) but I wasn't sure if it would work that way... I assume it could work, but it would be less efficient, right? it would at least still be more efficient that eating carbs throughout the day, a few with each meal, right?

Ca2c940a1947e6200883908592956680

(8574)

on May 20, 2013
at 10:45 AM

Sorry only checked PH now. I can't say for sure about the fat, but I don't think it is an issue especially that amount seems negligible. In terms of fibre it should be fine but the effectiveness of back-loading is the insulin spike post-workout then returning back to normal overnight. You DON't want slow-digesting carbohydrate through the night. Really do read through those articles I posted above.

458b7bac46cb9d6110245305ce8fae44

(88)

on May 20, 2013
at 03:16 PM

Just to give you an idea, my protocol I'm trying looks like this- On resistance days- Workout on empty stomach in the morning, ASAP afterward, Mix of sweet potato/other starch, and some protein(usually egg white) - roughly 60g of carbs, 30 grams of protein, then, one-to-one and a half hours later, I eat breakfast, so far its been a blend of 1 cup raspberries/marionberries, .5 oz or less of soaked cashews/1 T almond butter, more egg white protein(I know it isn't paleo, but it's nice and fast for my hectic mornings) a superfood blend Made by BOKU, and some more sweet potato/starch-

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