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Post workout macros

Answered on August 19, 2014
Created January 05, 2013 at 9:49 PM

So I've been reading up on Leangains and I've started to implement some casual intermittent fasting, and starting to do my WOs in a fasted state. My goal is to simply increase muscle and shed a little bit of body fat (I'm not overweight, I'm reasonably lean as is but want to lean up a little more).

I understand that carbs should be consumed soon after a high intensity workout, I understand this is because the workout will deplete muscles of glycogen stores, so they will be 'hungry' for it. I'd like to know how many grams of carbs to aim for? Would 1 piece of fruit be substantial, say a granny smith apple, or banana?

What should be macro percentages be for the work out day, as opposed to my rest days?

Should my sprinting, as opposed to my heavy lifting be treated differently in terms of diet or not?

Also, I don't have BCAA's, I've got 100% WPC, should this be consumed pre as well as post work out line BCAA's would be? Or just post work out? I normally have a WPC shake with coconut milk, to make it more 'meal-like'.

Thanks :)

3846a3b61bc9051e4baebdef62e58c52

(18635)

on January 06, 2013
at 03:40 PM

Should you fast prior to a powerlifting competition? Probably not. But, if your working out to improve other health factors then its great.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on January 06, 2013
at 03:39 PM

Fasted workouts are great http://www.marksdailyapple.com/fasting-exercise-workout-recovery/#axzz2H77Icvz2. Personally I do HIT (resistance type) 1-2x a week and almost always fasted.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on January 06, 2013
at 03:34 PM

^ Checks in the mail then right?

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 06, 2013
at 01:37 PM

Bodybuilding.com**

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 06, 2013
at 01:17 PM

Carbs stunt hgh, not bcaas according to campbell***

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 06, 2013
at 01:17 PM

Like I said, if you asked this question on bodybuilder.com, that's what they'd tell you, meal timing doesn't matter. You also mention you're doing high intensity workouts, is that resistance training or HIIT? Phil Campbell shows that after HIIT, bcaas and carbs do indeed help muscles repair but that they also stunt HGH release almost entirely. But Kiefer , from CBL says definitely thinks that you should eat heavy carbs the night before a high intensity workout to replenish liver/muscle glycogen.

81348acb7b886e2b32ca915d250268f3

(1022)

on January 06, 2013
at 07:14 AM

THaks, I think I've got that basics.

81348acb7b886e2b32ca915d250268f3

(1022)

on January 06, 2013
at 07:06 AM

Ok..so my diet should be unchanged regardless of WO or rest days?

81348acb7b886e2b32ca915d250268f3

(1022)

on January 06, 2013
at 07:03 AM

Why not fasted workouts? All the paleo material on the subject say fasted WOs are the way to go.

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5 Answers

1
3846a3b61bc9051e4baebdef62e58c52

(18635)

on January 06, 2013
at 01:24 AM

Eat more on workout days after your workout. Eat less on other days and prior to working out.

That is my scientifically proven method for muscle growth and staying lean. Send me a money order for $49.95....now also accepting paypal.

81348acb7b886e2b32ca915d250268f3

(1022)

on January 06, 2013
at 07:14 AM

THaks, I think I've got that basics.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on January 06, 2013
at 03:34 PM

^ Checks in the mail then right?

1
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 06, 2013
at 12:28 AM

If you asked this question on bodybuilding.com you'd get 5 posts in 2 minutes telling you why meal timing is irrelevant. They'd tell you to just get your macros in and everything else will take care of itself.

I'd personally recommend you get something a little higher on the glycemic index/ glycemic load. Specifically I'd recommend potatoes or sweet potatoes but you can choose on your own, here is a list of foods and their GIs/GLs: http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm .

81348acb7b886e2b32ca915d250268f3

(1022)

on January 06, 2013
at 07:06 AM

Ok..so my diet should be unchanged regardless of WO or rest days?

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 06, 2013
at 01:17 PM

Carbs stunt hgh, not bcaas according to campbell***

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 06, 2013
at 01:17 PM

Like I said, if you asked this question on bodybuilder.com, that's what they'd tell you, meal timing doesn't matter. You also mention you're doing high intensity workouts, is that resistance training or HIIT? Phil Campbell shows that after HIIT, bcaas and carbs do indeed help muscles repair but that they also stunt HGH release almost entirely. But Kiefer , from CBL says definitely thinks that you should eat heavy carbs the night before a high intensity workout to replenish liver/muscle glycogen.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 06, 2013
at 01:37 PM

Bodybuilding.com**

0
66aa2c18606c628985a78c3e70092684

on January 06, 2013
at 04:06 AM

Unless you are a competition bodybuilder meal/macro/nutrition timing is irrelevant. It just is, I am sorry.

Dont do fasted workouts.

If you like protein shakes, google Trutein. They make a flavor called Cinnabun, it will change your life.

81348acb7b886e2b32ca915d250268f3

(1022)

on January 06, 2013
at 07:03 AM

Why not fasted workouts? All the paleo material on the subject say fasted WOs are the way to go.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on January 06, 2013
at 03:39 PM

Fasted workouts are great http://www.marksdailyapple.com/fasting-exercise-workout-recovery/#axzz2H77Icvz2. Personally I do HIT (resistance type) 1-2x a week and almost always fasted.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on January 06, 2013
at 03:40 PM

Should you fast prior to a powerlifting competition? Probably not. But, if your working out to improve other health factors then its great.

0
Ee6932fe54ad68039a8d5f7a8caa0468

(2668)

on January 06, 2013
at 12:50 AM

i actually like a mix of fructose and glucose after working out - all studies show that that's what replenishes glycogen the best. usually that means grapes or an orange, in addition to potatoes/sweet potatoes/white rice.

i know the leangains protocol is down on fat on workout days, but frankly, i'm not trying to get that cut up, and i have a generally massive meal with a big hit of protein, fat & carbs. it works for me.

0
D1728f99db66ff91d695a6df5cd38b02

(1368)

on January 05, 2013
at 10:06 PM

I was just researching PWO meals on Robbwolf.com. While I didn't find anything on how much carbs to eat, it did specify that fruit is not a great option for the carb source. Instead it said to do:

  • Pre-cooked sweet potatoes (baked, roasted, etc) – these are even good cold!!
  • Packets of baby food sweet potatoes and/or squash blends (there are lots of them out there!!!)
  • Cans of sweet potatoes, squash and/or pumpkin (unsweetened)
  • Fresh fruit (this is not the best choice – but can work in a pinch!)

Here are the two posts I read relating to what to eat for PWO meal.

http://robbwolf.com/2012/05/31/11524/

http://robbwolf.com/2012/05/03/wheying-in-protein-powders-paleo/

Lastly here is another article on low carb or high carb PWO with realation to your goals as an athlete. I didn't read all of this, but the articles aren't long.

http://robbwolf.com/2009/07/01/post-workout-nutrition-high-or-low-carb/

Yea Robb Wolf!!!

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