1

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HIll Sprint workouts during intermittent fasting, post workout carbohydrates?

Answered on August 19, 2014
Created April 30, 2011 at 4:41 PM

I really "like" incorporating hill sprints to my weekly workout regimen. There's a steep-ish hill at the end of my block, that takes me about 15-18 seconds with a 100 percent efforts. I've been doing them for 10 reps with 90 second rest in between (walk down and wait for 25-30 seconds), making it a 15-16 minute workout not including warm-up (light jog + mobility&strech). I've been doing this fasted, but also 3-4 hours after breaking fast with the 1st, lighter meal (40P/40C/15F grams) of the day.

Now the IF protocol usually calls for the largest meal post workout. Where does a short sprint workout (with no LHT on the same day) "rank", as in "earning" your post workout meal, carbs especially. I look to have about 160-180 grams of carbs on workout (lift/crossfit) days, i'm 6'1 175# and estimated 15% BF, looking to lean a bit, say 5 pounds of fat (body recomp).

Should I have a modified approach of meal sizing in the IF-sense? What i'm basically asking, is that I have high prot (80-100 grams) / high carb (100-120 grams) / low fat (15-25 grams) meal post lifting/crossfitting (whether it be the first, second or 3rd/last meal of the day, is it okay to have a similar meal after a short sprint workout like this, if I keep the other meals of the day moderate carb (not exceeding the total of 160-180 grams?)

I appreciate all the answers, I this could be answered with the "don't-stress-so-much"-type answers, but it's my nature to try to optimize things (or at least hear what has worked for others). I've been reading the leangains website for a couple days now, and as I'm slowly bringing myself to the +100 grams of daily carbs, I wanna keep doing good for my body and health.

On a side note, no I won't be introducing cheesecakes and other food porn into my daily - or even weekly - diet like Martin :D

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 01, 2011
at 03:31 PM

@Antti: i totally agree with your last statement: i too think that hard sprinting (especially hill sprinting) will give you DOMS. Especially if you are new to it. I'm fearful of that DOMS and it cutting into my performance/progression with lifting. Guess you never know till you try.

8d1ce78fe7071f2f60fd59365bf21cfc

(580)

on May 01, 2011
at 06:11 AM

Thanks for the replies. I also play soccer/bball max once a week, without a heavy PWO meal. THe hill sprint workout, however seems to be quite taxing on the body, especially if I do it fasted. I guess I might try and see if there are any serious recovery issues with a non-carb post workout meal or snack. Even though leaning is MY current goal over performance (a tad of self-loathing after typing that, I generally think totally opposite), I find that a hard sprint workout might result in bad DOMS, and therefore affecting my ability to do heavy lifting like squats, deadlifts in olympic lifts.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on April 30, 2011
at 09:53 PM

Ive been doing something similar. On days I play indoor soccer (sprints) I eat as I would on non-workout days, for the same calorie burn you mentioned, and I have been very pleased with the results. I think you will be too.

8d1ce78fe7071f2f60fd59365bf21cfc

(580)

on April 30, 2011
at 07:57 PM

fat loss. for now.

03281912f1cb9e4e771a8a83af302e3a

(1204)

on April 30, 2011
at 06:56 PM

What are your goals? Is this for optimum performance or fat-loss?

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667f6c030b0245d71d8ef50c72b097dc

(15976)

on April 30, 2011
at 09:09 PM

I'm about to enter a similar situation. Currently I lift heavy twice per week and eat one pound lean protein and one pound sweet potato post wo. That's Monday's and Fridays.

I'm looking to just lean a bit, drop about five pounds. Don't wanna start lifting fasted though as I've done that in the past and found that my lifting performace suffers. So my thinking has been to start a sprint day on wednesday, in between my lifting days. My thinking has been that I will NOT give myself that big post WO feeding after the sprinting. This is because my goal is indeed that little bit of fat loss, so I'm essentially looking for a good calorie-burn.

So for me my Wednesday (sprint day) food will be the same as it would be if I were not sprinting.

This is all just my plan that I intend to start this week. I'll see how it goes and report back.

Interested it see what the OP thinks of my reply, and of course all you other crazies.

Thanks as always.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on April 30, 2011
at 09:53 PM

Ive been doing something similar. On days I play indoor soccer (sprints) I eat as I would on non-workout days, for the same calorie burn you mentioned, and I have been very pleased with the results. I think you will be too.

8d1ce78fe7071f2f60fd59365bf21cfc

(580)

on May 01, 2011
at 06:11 AM

Thanks for the replies. I also play soccer/bball max once a week, without a heavy PWO meal. THe hill sprint workout, however seems to be quite taxing on the body, especially if I do it fasted. I guess I might try and see if there are any serious recovery issues with a non-carb post workout meal or snack. Even though leaning is MY current goal over performance (a tad of self-loathing after typing that, I generally think totally opposite), I find that a hard sprint workout might result in bad DOMS, and therefore affecting my ability to do heavy lifting like squats, deadlifts in olympic lifts.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 01, 2011
at 03:31 PM

@Antti: i totally agree with your last statement: i too think that hard sprinting (especially hill sprinting) will give you DOMS. Especially if you are new to it. I'm fearful of that DOMS and it cutting into my performance/progression with lifting. Guess you never know till you try.

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