1

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Why high carb/low fat on workout days?

Answered on September 12, 2014
Created February 15, 2011 at 3:21 PM

I have been reading the "free the animal" blog, specifically the Leangains series, and everyone keeps mentioning a reduction in fat consumption on workout days. Why is that? I am not to keen on eating only carb and protein.

2e1591c76896828077b930de5107f1af

on October 03, 2012
at 09:24 PM

fat from meat and fat from nuts and seeds all fit into the same macronutriment

Ccacf7567273244733bc991af4ac42ed

(5198)

on April 28, 2012
at 02:43 PM

There's no 'scavenging' of muscle protein in order to build muscle either, if you're eating sensibly.

Ccacf7567273244733bc991af4ac42ed

(5198)

on April 28, 2012
at 02:42 PM

Simply not true for everybody. Depending of course on your definition of significant. Oh wait, no. Some people can do fine without carbs at all.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on April 28, 2012
at 01:38 PM

if you work out 4 times a week and don't eat a significant amount of carbs you asking for disaster.

361bc16cfdad25411a6f93e10c45aadc

on February 03, 2012
at 05:39 PM

Also, what if you workout 4+ days a week?

92549e74c37aed4d5930b22e910dcf22

(382)

on February 15, 2011
at 09:24 PM

I know of tons of people that do exactly that with great results.

2b8c327d1296a96ad64cdadc7dffa72d

on February 15, 2011
at 06:45 PM

there is no "quickly" about restoring glycogen. You need at least 24 hours to fully restore, so you don't restore it all with one higher carb post-workout meal.

36b7ae0579aca1f32b9e709a7fa1969b

(50)

on February 15, 2011
at 04:05 PM

I see. I agree. I live for my bacon in the morning and my beef or steak on days I plan to have a lift. What I find difficult is eating high carb on a lifting day or for any day in general. Sometimes I just do not believe that my carb intake is near high enough. What about nuts or food such as sunflower butter? Woul you look at them the same as high fat meats?

0adda19045a3641edac0008364b91110

(1146)

on February 15, 2011
at 04:01 PM

From what I have read, martin states to consume high protein and high carb on days you workout, so that means no fatty meat, which is a real bummer as fat makes me feel real good, and I can't imagine a meal without it. Also reaching a calorie surplus of only protein and carbs is a bit difficult.

0adda19045a3641edac0008364b91110

(1146)

on February 15, 2011
at 03:59 PM

If that were the case, couldn't someone just consume protein/carbs(starch) post-workout, and consume the rest of the meals as fat/protein with veggies on the side??

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6 Answers

1
77877f762c40637911396daa19b53094

(78467)

on May 07, 2012
at 08:41 PM

Google "Rube Goldberg." I like reading lean gains, lyle mcdonald,theory to practice.I've been into physical culture since 1969 when I saw Sergio Oliva beat AHHHHHnold for the My Olympia. Really, It's all good stuff, but why????? Eat 100% paleo foods and lift heavy/or just lift slowly, (or just lift regularly). Keep it simple. You're ahead of %99 of humanity already. Google "diminished marginal returns". Good luck

1
E34fbfa1bca9ae970c9c7313bf9de9f8

(1436)

on February 15, 2011
at 05:25 PM

My understanding (please correct me if I am wrong):

-Intense exercise depletes glycogen stores and makes muscles more insulin sensitive.

-After your exercise session your body starts to repair itself of the damage done. It needs to restore glycogen, it can do this by scavenging muscles or through diet.

-You don't want it to break down the muscles so you ingest a starchy, glucose-rich, carbohydrate, and a protein source. This has 2 effects: to raise insulin levels, and restore glycogen.

-The raised insulin due to carbohydrate with protein quickly restores glycogen levels and loads up the insulin sensitive muscles with the protein. You want this to happen quickly and fat will only slow digestion, and hence, slow repair of muscles and slow recovery.

..I think its fine to ingest fat on days you workout, so long as its not right after workouts.

2b8c327d1296a96ad64cdadc7dffa72d

on February 15, 2011
at 06:45 PM

there is no "quickly" about restoring glycogen. You need at least 24 hours to fully restore, so you don't restore it all with one higher carb post-workout meal.

Ccacf7567273244733bc991af4ac42ed

(5198)

on April 28, 2012
at 02:43 PM

There's no 'scavenging' of muscle protein in order to build muscle either, if you're eating sensibly.

0
Fb4824b2611bb1eb212d63185888540b

on April 28, 2012
at 11:27 AM

To grow muscle you need CALORIE SURPLUS The best way is a combination of proteins and carbs.

Fat you consume during a CALORIE SURPLUS gets stored as fat That's why it's recommended to keep it low fat on workout days (calorie surplus days), to gain maximal muscle and minimal fat possible.

On rest day you are at calorie deficit and eat higher fat (to maximize satiety) / lower carb (to maximize fat burn).

0
36b7ae0579aca1f32b9e709a7fa1969b

on February 15, 2011
at 03:53 PM

So are you saying to limit protein intake and increase that of veggies? Unless you are eating chicken breasts on WOD days, animal fats would be higher than normal. Correct?

36b7ae0579aca1f32b9e709a7fa1969b

(50)

on February 15, 2011
at 04:05 PM

I see. I agree. I live for my bacon in the morning and my beef or steak on days I plan to have a lift. What I find difficult is eating high carb on a lifting day or for any day in general. Sometimes I just do not believe that my carb intake is near high enough. What about nuts or food such as sunflower butter? Woul you look at them the same as high fat meats?

0adda19045a3641edac0008364b91110

(1146)

on February 15, 2011
at 04:01 PM

From what I have read, martin states to consume high protein and high carb on days you workout, so that means no fatty meat, which is a real bummer as fat makes me feel real good, and I can't imagine a meal without it. Also reaching a calorie surplus of only protein and carbs is a bit difficult.

2e1591c76896828077b930de5107f1af

on October 03, 2012
at 09:24 PM

fat from meat and fat from nuts and seeds all fit into the same macronutriment

0
92549e74c37aed4d5930b22e910dcf22

(382)

on February 15, 2011
at 03:41 PM

The way I understand it is that a high intake of animal fats will actually blunt the hormonal response from a hard workout that supports building lean muscle. Don't quote me, I believe I read that on the lean gains website.

92549e74c37aed4d5930b22e910dcf22

(382)

on February 15, 2011
at 09:24 PM

I know of tons of people that do exactly that with great results.

0adda19045a3641edac0008364b91110

(1146)

on February 15, 2011
at 03:59 PM

If that were the case, couldn't someone just consume protein/carbs(starch) post-workout, and consume the rest of the meals as fat/protein with veggies on the side??

-1
A15af22bd729ec030e8f47d1189b6eaf

(774)

on February 15, 2011
at 04:51 PM

Its all about the insulin response combined w/ refilling the empty glycogen stores. it promotes muscle repair/growth and speeds up general recovery. low carb on rest days to promote fat burning and to make cutting calories easier, since fat+protein satisfy much longer than carbs.

At least that's how i understood it.

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