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What do I eat (nutrients) after tabata workouts?

Commented on August 20, 2013
Created August 20, 2013 at 2:04 AM

I was wondering what nutrients become depleted during tabata workouts? What do i need to eat to replenish them, carbs, carbs and protein, nothing???

I've been doing HIIT traing for a long time, and just started doing tabata intervals, 20sec on/ 10sec off x 8, 1 minute rest, then i do it 3 more times. I do this 2-4x per week depending on work schedule. Mostly body weight stuff, push ups, burpees, mt climbers, heavy bag, jump rope, jumbing jacks, jump squats, etc...

My Diet: supplements: fish oil, magnesium, probiotic, iodine, d3 Breakfast: 2 or 3 eggs, 1 piece of bacon or 2 sausages Lunch Big salad with chicken or some sort of meat, oil/ vinegar dressing Dinner: some kind of meat w/ veggies, sometimes a sweet potato

i'm about 5' 3", maybe 135/140 lb? (i dont weight myself) female

after my tabata training i go straight to work (manual labor job, that involves critical thinking). It feels like i need something, not sure what... I was eating sweet potato chips:ingredients: (sweet potatos, sunflower oil, salt), but that doesnt seem right because it comes in a bag with a barcode... thought I could do better. I got carrots for this week but they only have 7grams of carbs per carrot, not sure how many i need to eat to refuel.

Thank you in advance to anyone that can help!! :)

17918073af20828ef217e28953beb0a8

(0)

on August 20, 2013
at 03:50 AM

I just saw your second post, thank you! protein post tabta is not neccessary?

17918073af20828ef217e28953beb0a8

(0)

on August 20, 2013
at 03:49 AM

I workout a total of 3-5x per week, 2x per week is always strength training (functional kettlebell stuff), then i squeeze in tabatas when i can which is usually 2x, sometimes 3 or 4. my goals are health primarally, i always could gain more muscle:), and fat loss as a side effect of health. i feel great when i exercise frequently, the tabatas have been great so far (fun)... I was thinking sweet potatos are the best option, but i'd have to precook them at home, which i cant rely on, or microwave them at work, but im not a big fan of maicrowaves... i definatly restrict carbs.

B2eb3ff4456b2408e6db558072e7d3f2

(414)

on August 20, 2013
at 03:19 AM

The conventional Carb to protein ratio post workout is 2:1. So if you consumed 25g protein, then go for 50g carbs.

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B2eb3ff4456b2408e6db558072e7d3f2

on August 20, 2013
at 03:15 AM

4 times a week seems excessive for HIITS. If you are looking for weight loss (?), I would focus on strength training and maybe one or two HIIT days. I say this b/c too much cardio (even HIITS) can spike your cortisol levels and stall your weight loss. You don't want to end up with adrenal fatigue..which brings me to nutrition. If you are looking to build muscle you should consume a healthy dose of carbs (and whey protein--although it's not strictly paleo) after your workouts. Carbs refill your glycogen stores, aiding in the recovery and muscle building process. Sweet potatoes, bananas, plantains, white rice or potatoes (if you do that) are some good examples of post workout carbs that I enjoy.

Again, I am not sure if you are trying to restrict carbs are not? I don't know if you are looking for fat loss, muscle gain, maintenance? Your post workout nutrition depends on your goals--robb wolf has some good articles about this on his website. I hope this helps some what. I am no expert, but I am basing this on my own experience.

17918073af20828ef217e28953beb0a8

(0)

on August 20, 2013
at 03:50 AM

I just saw your second post, thank you! protein post tabta is not neccessary?

17918073af20828ef217e28953beb0a8

(0)

on August 20, 2013
at 03:49 AM

I workout a total of 3-5x per week, 2x per week is always strength training (functional kettlebell stuff), then i squeeze in tabatas when i can which is usually 2x, sometimes 3 or 4. my goals are health primarally, i always could gain more muscle:), and fat loss as a side effect of health. i feel great when i exercise frequently, the tabatas have been great so far (fun)... I was thinking sweet potatos are the best option, but i'd have to precook them at home, which i cant rely on, or microwave them at work, but im not a big fan of maicrowaves... i definatly restrict carbs.

B2eb3ff4456b2408e6db558072e7d3f2

(414)

on August 20, 2013
at 03:19 AM

The conventional Carb to protein ratio post workout is 2:1. So if you consumed 25g protein, then go for 50g carbs.

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