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Post workout carbs 0-30 minutes after a workout?

Answered on September 12, 2014
Created August 07, 2012 at 12:19 AM

I recently added sweet potatoes into my post workout meal. I gained a lot of muscle mass but i found the potatoes screwing with my insulin levels...I was getting hungry more often and I started allowing myself to eat carbs when I shouldn't be...as a result I also gained a lot of fat and lost my flat stomach.

I think I was eating my post workout potatoes about 30-45 minutes post workout. According to Robb Wolfe the sooner you eat the carbs the less they'll spike your insulin.

"The PWO window is most potent immediately after a WO and drops off to about 50% efficacy by 30 min"- Robb Wolfe

And I know others like Sissmon even wait an hour to eat.

Anybody have any experience or thoughts?

458b7bac46cb9d6110245305ce8fae44

(88)

on May 04, 2013
at 06:26 PM

I guess this was a question...

2f6ef8ed84e943285c1386254d3c66ea

(195)

on August 07, 2012
at 08:06 PM

Hi Ben , I was just wondering what you eat in your meal 1.5-2 hours after your initial pwo meal, I keep thinking to my self should this be a predominantly carb meal again or is that a time to be getting your fat on?

0b4326a4949718451a8571b82558dc10

(2349)

on August 07, 2012
at 06:13 PM

I know that...I gained fat because my body craved excess calories in the form of carbs and I gave into these cravings. Recently I pressed the reset button & I've been carb free for about 4 days. I no longer have carb cravings or urges to binge. It's more of a mental problem than a physical problem. I want to eat carbs in a way that wont spur me to binge on carbs at later times.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 07, 2012
at 01:02 PM

I like the search for more specifics.

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6 Answers

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3
510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on August 07, 2012
at 12:25 AM

I used to do immediately PWO. I'd take a bag of pre-cooked sweet potatoes with me to the gym and as soon as I was done being nauseous from the workout, I'd eat it. It really worked well for me. Now, I'm a bit lazier and haven't been good about planning ahead and having PWO food with me. But I live closer to the gym than I did before, so I get my food in within about 30-45 min PWO. I don't recover as well as I did with immediate PWO food, but I'm not stressing about it.

1
Dd74e6399ae697d8603dc9aa74fbafae

(695)

on May 04, 2013
at 08:54 PM

This study definitively shed some light on the subject: http://www.ncbi.nlm.nih.gov/pubmed/14594866

It seems that carbohydrates may not increase protein synthesis as previously thought, although it may have an anti-catabolic effect.

This study is interesting as well: http://www.ncbi.nlm.nih.gov/pubmed/18577771

"To augment net muscle protein accretion, athletes involved in resistance-type exercise generally ingest both protein and carbohydrate during postexercise recovery. However, carbohydrate ingestion after resistance-type exercise does not seem to be warranted to further stimulate muscle protein synthesis or improve whole-body protein balance when ample protein has already been ingested. "

Personally, this changed my view on the need to ingest carbohydrates post-workout. The main premise for the idea that carbs are necessary post-workout has been that it has an anabolic effect, which studies suggests to be untrue. Not to mention the fact that proteins spike insulin as well, and thus should have the same anti-catabolic effects as carbohydrates. However, I do understand that repleting the glycogen storage by consuming carbs rather than letting your body make its own through gluconeogenesis may lead to a somewhat faster recovery, but seeing as your body can survive perfectly fine for a few hours with low post-exercise glycogen levels, I would not really care whether I consumed them 30 mins or two hours after the workout. I just don't see any good explanation for why that should be significant.

1
667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 07, 2012
at 01:08 PM

Eating carbs as soon as possible after workouts is wise IF YOU???RE LOOKING TO GAIN MUSCLE MASS or recover quickly from your workout (perhaps so you can be active or workout later in the day or early the next morning).

I used to lift three times per week and that was all my activity really was. At that time I did not eat immediately PWO because I didn???t have the need to recover immediately. 48 hours or so was plenty of time with just normal eating to replenish glycogen, etc.

Now though I lift in the morning and then roll jitsu in the afternoon so I have a carb and protein shake immediately after lifting (in the locker room of the gym), eat lunch about 1.5-2 hours after that, then go to jitsu a couple hours after that. I???ll do another carb drink (Gatorade or coconut water) immediately after jitsu, then eat dinner about two hours after that. Sleep, repeat.

I eat all this to recover and feel energetic, but also to prevent any weight-loss and actually gain some weight.

If you gained a lot of fat that is only because you ate too large a surplus of calories. It is nothing to do with the timing of your carb related to your workout. You need a surplus of calories to gain muscle mass, but of course if you eat too much of a surplus it will become body fat.

0b4326a4949718451a8571b82558dc10

(2349)

on August 07, 2012
at 06:13 PM

I know that...I gained fat because my body craved excess calories in the form of carbs and I gave into these cravings. Recently I pressed the reset button & I've been carb free for about 4 days. I no longer have carb cravings or urges to binge. It's more of a mental problem than a physical problem. I want to eat carbs in a way that wont spur me to binge on carbs at later times.

2f6ef8ed84e943285c1386254d3c66ea

(195)

on August 07, 2012
at 08:06 PM

Hi Ben , I was just wondering what you eat in your meal 1.5-2 hours after your initial pwo meal, I keep thinking to my self should this be a predominantly carb meal again or is that a time to be getting your fat on?

1
2f6ef8ed84e943285c1386254d3c66ea

(195)

on August 07, 2012
at 09:38 AM

Taking a sweet potato to the gym can be hard work and I can't imagine finding that appealing cater a workout. I basically have 2 - 3 bananas at the gym with a whey protein shake straight after my workout. Once I get home I'll have sweet potatoes again (300g), with spinach (for its alkaline affects) with chicken , the butter I fried it in and the some lime juice and spices. I have this meal 1-2 hours after finishing.

The pwo window for getting carbs back into the body for replenising glycogen stores can be done for longer than just immediately after the workout. Glycogen uptake is greatest immediately after training there is no denying that, but up to two hours after training your body is still able to replenish glycogen twice as fast then at other times during the day.

It all depends on how hard and how long your training for.

If you just want something easy for after the gym just have some bananas, yeah maybe not optimal due to having fructose, but my god I'm lean and strong at 220 pound's and bananas have treated me well.

1
Ff4e3f7e43133fdc349a11268d77135a

on August 07, 2012
at 05:37 AM

Would really need to know more about your actual diet the rest of the day.

Non-training versus training days.

What you actually do when you train.

When you train.

When you eat.

What your recovery is like.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 07, 2012
at 01:02 PM

I like the search for more specifics.

0
458b7bac46cb9d6110245305ce8fae44

on May 04, 2013
at 06:26 PM

Hey, so what if your goal is to lean out (so to sort of "recomp," losing fat while building a bit of muscle, subtle exchange of one for the other) and you work out 5 days a week, 3x heavy volume gymnastics/weight training, and 2x 45 mins to an hour of HIIT ply/cardio?

Given the amount of glycotic activity, I would assume that one would need carbs post workout, but would this prevent them from losing body fat, assuming they are carb/calorie cycling high and low days of carbs/calories?

458b7bac46cb9d6110245305ce8fae44

(88)

on May 04, 2013
at 06:26 PM

I guess this was a question...

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