I've searched but have yet to find an exact answer for this one.
Starting a leangains/IF program with my wife in April. She can't work out until after work, usually 5-6pm. She'll have a 10 hour feeding window, breaking her fast at 10am and then another small meal pre-workout. I understand that these meals should be roughly 20% of her daily calories.
My specific question is with respect to the macros in these meals. Should they reflect a proportional cross-section of her daily macros? Should they be kept lower carb? Does it even matter?
Thanks in advance for your collective wisdom.
asked byCaptain_Smoof_1 (80)
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on March 14, 2013
at 01:09 PM
She should keep as many of the carbs as possible in the post-workout meal. The 20% eaten pre-workout should be mostly protein.
on April 28, 2013
at 12:49 PM
I would push her eating window back till 1300ish. Have a small protein and fat meal (4 hard boiled eggs) at this time. 45ish minutes before training, have some protein and a serving of high gi carbs like white rice, a small sweet potato, a banana, etc. Protein and more carbs immediately PWO, then protein, fat, and some carbs if it was a big training day for the last meal.