Hi, so i've been doing Paleo for 7 weeks now. I love it. I'm pretty active, i cross fit 3-4x a week. I weight train 2x a week (one day upper body one day lower) and one day of heavy olympic weight lifting. Cardio is very limited, even though i've been meaning to get more in since ido want to lose some fat (like a good 20lbs) but i'm accepting that being on paleo the fat loss will come slowly and this is for my health and performance. Oh and i rest 2x a week! I eat an average 1,250 calories/day 125g protein 94g carbs 42g fat. My carbohydrates mainly come from vegetables, fruit & sweet potatoes. My question is... when would be a good time to incorporate these carbs? or do i even need that many? Like what would you suggest is better before a workout? protein & fats? or carbs from fruit or sweet potato. I know refueling with carbs after the workout is important. Also do you believe i should limit my carbs at night? What are you opinion or experiences? I just want to incorporate the carbs at the right timing for good performance, recovery and fat loss. thank you ! :]
asked byAlex_65 (35)
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on April 18, 2013
at 08:27 AM
I don't think it is that individualized. The only part that is individualized is pre workout. The options are train fasted (usually morning), 2/3hrs before eat balanced meal of protein/fat/low gi carbs (yams), or 2/3hrs before protein/fat meal. Although having said that, a lot of people feel better WITHOUT pre workout carbs if they can just get past the dogma.
As for post workout, you need carbs about 30mins after, and a decent amount (not like a couple of bits of fruit). If you want to optimize fat loss and recovery, you have almost all your carbs postworkout/ other evening/after workout meals. Carbs in the morning will halt fat burning, carbs in the evening/ post workout will go into your muscles and make you look lean and muscular.
Leans gains is a great system and so is carb back loading. They are based on the same principles basically if you want to look the best and perform well, you only a little protein/ fat before workouts or even nothing, then after workouts eat protein/ fat/ and lots of carbs (eat big)
This way you are able to burn fat in the morning, and store carbs properly at night. Making you lean.
Also since you workout almost everyday 94g carbs is not enough, im surprised your still going, go for 200g, more if needed.
on April 18, 2013
at 04:05 PM
If you don't want to train fasted, here's what I suggest:
- Eat a sweet potato and some protein 2 hours before workout
- Eat a banana 30 min before workout if you feel you need some extra energy
- I like my protein powder blended with a banana + blueberries + strawberries + coconut milk immediately after workout, sometimes a sweet potato to eat on the side
- After about 30 min I have my "real meal" with everything (meat, veg, fat, another sweet potato)
I workout in the morning so I usually skip lunch then dinner is something like salmon + veg + coconut oil + sweet potato.
On rest days I would suggest limiting carbs (especially fruit) to help with weight loss, but don't deprive yourself on training days (WHILE STILL STAYING WITHING YOUR CALORIE RANGE).
NOTE: Training fasted can speed up weight loss but isn't for everyone. If you choose to try this out, make sure to take some BCAA's before to protect your muscles (I mix in some creatine and cayenne as well when I go fasted)
on April 18, 2013
at 07:44 AM
Carb timing is highly individualized. You'll have to experiment with the quantity & timing to ensure it's fueling/recovering your WO & not sitting in your stomache during your WO.
a basic templet can be
2-3 hrs pre workout Then post workout.
Night carbs will not make you fat unless you're going over your daily caloric intake. I personally prefer higher carbs for my workout with a little protien (100g C, 15g Pro pre workout)