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Trying to improve body comp with Starting Strength- what to eat PWO.

Answered on August 19, 2014
Created October 22, 2011 at 3:16 PM

I've been paleo for several months and am now at a healthy scale weight (female, 5'6", 135lb). I don't look the way I'd like and a friend recommended weight training to get the muscle definition I want. I'm planning on starting Sarting Strength on Monday, 3x/ week and either walking or something else low-key the other days. What do I eat post workout on my lifting days? I'm definitely not looking to bulk up, but I do want to make strength and performance gains. Do I stick with my typical high-fat, low-carb, adequate protein regime? Add carbs PWO? Just carbs PWO or a combination of carbs/fat/protein?

25b139cc1954456d9ea469e40f984cd3

on October 23, 2011
at 12:03 AM

Feel free to email me if you want help with your lifting program. Re: your question--within the context of the diet you are following, eating carbs & protein both before and especially after lifting is probably optimal.

2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on October 22, 2011
at 06:56 PM

Aaah i'm sorry, won't happen again :)

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on October 22, 2011
at 06:37 PM

leangains doesn't eat paleo... he eats cheesecake

5ef574d7893bc816ec52e04139e9bc09

(6097)

on October 22, 2011
at 05:24 PM

lolololollololl^

Medium avatar

(5639)

on October 22, 2011
at 05:03 PM

Oh wait...that bow in your hair had me fooled from a distance. Ha, You're not a girl!

Medium avatar

(5639)

on October 22, 2011
at 04:55 PM

Whoa...watch the profanity! ;)

Medium avatar

(5639)

on October 22, 2011
at 04:54 PM

Do you find that Leangains is good for women wanting to lean out?

5ef574d7893bc816ec52e04139e9bc09

(6097)

on October 22, 2011
at 04:03 PM

Its cool, I'm dyslexic too sometimes

5ef574d7893bc816ec52e04139e9bc09

(6097)

on October 22, 2011
at 04:03 PM

Bitch I'm no Karsa

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3 Answers

2
4bf5827bfb7df85c5b4b485db0945e64

(1386)

on October 22, 2011
at 07:17 PM

Since Starting Strength isn't high intensity and you have a rest day (or two) in between sessions, PWO nutrition isn't that important. If your current eating plan is working, keep it. Your glycogen stores will replenish on their own, even on a LC diet via gluconeogenesis, in that amount of time with that training. Also, running for a few hours with depleted glycogen stores might be hormetic.

If you were doing HIIT or Crossfit, I'd tell you to do PWO carbs for a couple reasons.

Alternatively, you may want to play around with your macronutrient %s independent to your workout protocol. Some people do better on a little more carbs, even if they've had success LC, it helps to switch gears.

Overall, I'd recommend trying both. Start without PWO nutrition since that is your current diet and record your performance and how you feel (and any other metrics). Then, throw the PWO carbs/nutrition in the mix and compare. That will give you a more definitive n=1 answer.

2
5ef574d7893bc816ec52e04139e9bc09

(6097)

on October 22, 2011
at 03:49 PM

Martin at Leangains has alot to say about this.

You won't "bulk up" so much, but you'll become really strong really fast on that program.

I recommend the Leangains approach, which is to cycle carbs (high carb PWO, low carb high fat the rest of the time.)

5ef574d7893bc816ec52e04139e9bc09

(6097)

on October 22, 2011
at 05:24 PM

lolololollololl^

Medium avatar

(5639)

on October 22, 2011
at 04:54 PM

Do you find that Leangains is good for women wanting to lean out?

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on October 22, 2011
at 06:37 PM

leangains doesn't eat paleo... he eats cheesecake

Medium avatar

(5639)

on October 22, 2011
at 05:03 PM

Oh wait...that bow in your hair had me fooled from a distance. Ha, You're not a girl!

0
2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on October 22, 2011
at 03:59 PM

This PWO meal is the only meal where I eat lower fat and higher carb for quicker absorption. The carb source is usually a potato/yams/squash. For protein I usually have some chicken or lean meat, sometimes I have applegate roast beef slices.

The key thing here is to keep it relative the intensity of the workout. The more intense the more carbs. Like you, the rest my training is low level activity (brisk walking) so my glycogen stores are not being depleted, so I do not need to go that crazy on the carbs. So the rest of my meals are the typical high fat, lower carb, moderate protein ratio.

Agree with Karsa, lean gains is a great resource.

5ef574d7893bc816ec52e04139e9bc09

(6097)

on October 22, 2011
at 04:03 PM

Bitch I'm no Karsa

5ef574d7893bc816ec52e04139e9bc09

(6097)

on October 22, 2011
at 04:03 PM

Its cool, I'm dyslexic too sometimes

2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on October 22, 2011
at 06:56 PM

Aaah i'm sorry, won't happen again :)

Medium avatar

(5639)

on October 22, 2011
at 04:55 PM

Whoa...watch the profanity! ;)

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