6

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I get post-workout carbs....but what's a "workout"?

Answered on August 19, 2014
Created January 07, 2011 at 7:00 PM

I've fully embraced the advice from Robb Wolf and others to take in some paleoish carbs post workout. I've been adding sweet potatoes after what I consider a workout, but what would you consider an activity threshold that would require topping up? I'm 5'9", 167 lbs and working at leaning out more and getting stronger / more stable. I eat pretty low-carb (< 40 grams) most days. Right now, my "workouts" mean one of two things:

  1. An hour of low key (but strenuous) mobility and stability work (injury rehab) that I start with 15 minutes of interval-style cardio OR
  2. 90 minutes of quite intense hockey that requires both sprinting (on skates) and strength (pushing people around, getting pushed...). Very interval-like also.

I do the stability work daily and play hockey once or twice a week.

Would you consider both of these things workouts, and would you re-feed with carbs afterwards? The hockey for sure, but what about the stability work where aerobic intensity is low but muscles and connective tissues are being stressed. How much additional carb do you eat after whatever it is you do?

Thanks, Chris

7255a87872b75e6f691d84dca769b87e

on October 19, 2011
at 01:40 PM

How long would that take?

76c885d7d27e6c83542ea493ca866dcd

(2178)

on October 19, 2011
at 12:14 PM

I have this very same question & similar goals & workouts.....hoping to bump it up for any other answers :)

072fd69647b0e765bb4b11532569f16d

(3717)

on January 08, 2011
at 03:22 AM

Nail on the head. Nicely said.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on January 07, 2011
at 08:48 PM

I too think that, if your aim is to lean out, you should not have PWO carbs. Simply unneeded.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on January 07, 2011
at 08:47 PM

I agree totally.

8632c87a833f1d30f5fa8d4768d10c45

(575)

on January 07, 2011
at 08:38 PM

I agree with Lurene

00fe9c58f7020500007bd5f9638747fa

on January 07, 2011
at 07:43 PM

No - Stick with your 40g for now until you've leaned out. Just take in that entire 40g immediately after you get off the ice (within 20 to 40 minutes)

Medium avatar

(3259)

on January 07, 2011
at 07:32 PM

40g is my usual daily intake - sometimes less. Would you recommend upping that on hockey days?

00fe9c58f7020500007bd5f9638747fa

on January 07, 2011
at 07:27 PM

I agree with this in that you don't want to put in extra (daily) carbs post workout, but I'd also say that you should take the 40g you are eating and move them into the post hockey window for better insulin sensitivity.

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7 Answers

best answer

4
8632c87a833f1d30f5fa8d4768d10c45

on January 07, 2011
at 07:24 PM

I don't think post workout carbs are a necessity, especially given that your main goal is to lean out. If your goal was to build lean muscle, and you were already sufficiently lean, then post-workout carbs could be a good strategy to help achieve that goal.

00fe9c58f7020500007bd5f9638747fa

on January 07, 2011
at 07:27 PM

I agree with this in that you don't want to put in extra (daily) carbs post workout, but I'd also say that you should take the 40g you are eating and move them into the post hockey window for better insulin sensitivity.

8632c87a833f1d30f5fa8d4768d10c45

(575)

on January 07, 2011
at 08:38 PM

I agree with Lurene

00fe9c58f7020500007bd5f9638747fa

on January 07, 2011
at 07:43 PM

No - Stick with your 40g for now until you've leaned out. Just take in that entire 40g immediately after you get off the ice (within 20 to 40 minutes)

Medium avatar

(3259)

on January 07, 2011
at 07:32 PM

40g is my usual daily intake - sometimes less. Would you recommend upping that on hockey days?

667f6c030b0245d71d8ef50c72b097dc

(15976)

on January 07, 2011
at 08:48 PM

I too think that, if your aim is to lean out, you should not have PWO carbs. Simply unneeded.

5
9d741bcbe702044635f2ce3078043054

(1435)

on January 07, 2011
at 08:07 PM

I think the post-workout carbs are for those who are doing a muscle breakdown workout (lifting) with the intention of building muscle.

I don't carb up after intervals or cardio or mixed workouts. My body can burn fat during and after those workouts. Since little muscle gets broken down during them, there is not a post-workout rebuild period that needs different nutrition.

This is what I have distilled from different sources in any case.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on January 07, 2011
at 08:47 PM

I agree totally.

072fd69647b0e765bb4b11532569f16d

(3717)

on January 08, 2011
at 03:22 AM

Nail on the head. Nicely said.

5
00fe9c58f7020500007bd5f9638747fa

on January 07, 2011
at 07:19 PM

I would only consider #2 to be a workout for this specific question. It's somewhat subjective, but that's because work is relative to your fitness level. I think the idea is that you want to have done enough to elicit the non-insulin glucose transport mechanisms to come into play to shuttle that newly consumed sugar directly into your muscles.

For that to take place you have to have been doing something strenuous in the glycolytic pathway (3-7 minutes). A hockey shift counts. An hour of low key stuff is oxydative pathway and doesn't count.

2
4b97e3bb2ee4a9588783f5d56d687da1

on January 07, 2011
at 08:08 PM

I don't consider it a workout unless I ...

  • Sweat

  • Breathe Hard

Both are mandatory. Physical exhaustion is bonus points.

1
5e36f73c3f95eb4ea13a009f4936449f

(8280)

on January 08, 2011
at 12:05 AM

Workout in this context is considered a strength workout. Weightlifting heavy weights, micro-damaging the muscles. The idea is to help pump extra nutrients into the cells and restore glycogen levels to enhance recovery.

Both your items don't really qualify for that (although the hockey is up for depending on opinion). BUT, you would probably be considered a more athletic type. Usually they're recommended to get more carbs in to help restore glycogen faster.

For your purposes, think about how you usually feel after those events and use that as a guideline. Make sure you track what you did/feel so you know whether you need it for the future or not.

1) Are you usually sore the day following one of those items? Try adding protein/carbs afterwards in the future and see if that helps. 2) Do you feel week/tired the day following one of those items? Try adding carbs afterwards in the future and see if that helps.

1
1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on January 07, 2011
at 08:04 PM

Your "workout" should be dedicated to your goals. While the hockey game is definitely work, and I would say requires some post-game refueling carbs, if your goal is strength then lift heavy things. Putting the time into your deadlift, squat, press, and chin is worth it.

0
034c678bff434ab3781e3f1771018af9

(279)

on January 07, 2011
at 08:34 PM

Isn't Art de Vany down on eating right after workouts? I think he's pro walking around and allowing beneficial hormonal effects to happen.

7255a87872b75e6f691d84dca769b87e

on October 19, 2011
at 01:40 PM

How long would that take?

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