5

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If your primary goal is fat loss, how do you approach the post-workout meal?

Answered on August 19, 2014
Created February 26, 2012 at 3:23 AM

All of the literature I've read has been confusing. Robb says carbs/protein, Sisson says he sometimes fasts, and on and on. But here's where I'm confused: I'm on a relatively low carb paleo right now, getting 25-75 carbs/day. I keep them low in order to keep my body burning fat (I have at least 20 lbs to lose). Now, let's say I do my HIIT/sprint work out or lifting or crossfit (don't judge me), and after the workout I'm spent. Should I refuel with carbs that I'm working so hard on keeping low? Should I stick to protein and sacrifice a speedier recovery? What do you think? Am I looking at this the wrong way?

A4587cfef29863db612c43f89c202cc1

(2053)

on February 26, 2012
at 02:59 PM

+1. This is exactly what I'm doing right now. I'm getting leaner and stronger. Low carb most of the time. Protein and starchy carbs post workout - I wait about an hour while I shower, dress, then prepare the meal. I usually stay under 50g of carbs on rest days and at about 100g of carbs on days that I lift. I also IF. So, basically the Leangains protocol. Feel great. Getting results. Hard workouts followed by only protein and fat, with no carbs, were making me feel not so bueno.

C26942a79fbd94cf7c383c596c847d06

(213)

on February 26, 2012
at 01:10 PM

p.s. sorry, meant to reply overall, not to this specific post.

C26942a79fbd94cf7c383c596c847d06

(213)

on February 26, 2012
at 01:10 PM

I think you need to go by how you FEEL. I find that after lifting heavy (but no raised heartbeat) I feel nauseous/like ass until I drink a coconut water (but not feel hungry). That really puts back pep in my step. If not I want to sleep all day and won't get hungry at all. After lighter workouts (intervals, bodyweight, kettlebells) the hunger comes on about after an hour, during which time I have been prepping my meal (sounds kinda...cavemanish right? He's gotta skin it and get to the bits!). I fry up a piece of protein, and do a carb mid-day if I work my active 8 hour customer service job.

6b8d12fc3e43179f9ae1765a4d1a9dc2

(5914)

on February 26, 2012
at 06:42 AM

Savory, I totally agree with what you said!

0c1b326ffcf37b1174d64bb1db5ac95c

(419)

on February 26, 2012
at 05:51 AM

really? is that true? becasue i feel like the strenuous activity would have been chasing and hunting food. so after the 'workout' (hunt) would have definitely been time to eat . . . i can see how they pre-workout snack/meal would have been very less likely though. i dont know, just what my common sense is telling me - i really dont know any evidence on this???

9b0310b623f8ed289c9571ab3a58a142

(384)

on February 26, 2012
at 04:33 AM

From what I know, a post-workout meal is an entirely non-paleo idea. If our ancestors had to eat immediately after strenuous activities we wouldn't be here. It is a good idea to conjure up when you're selling protein shakes and 'recovery drinks'.

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3 Answers

5
3846a3b61bc9051e4baebdef62e58c52

(18635)

on February 26, 2012
at 04:12 AM

The post workout refeed!...If your gain is fat loss and you are not concerned with increasing overall mass then I would skip the refeed idea altogeather. Proceed with your normal eat when hungry plan. The refeed only becomes important for packing on mass (muscle and fat at the same time usually). If you stick to your plan you should retain your lean muscle, or increase it, while you burn the extra goo.

6b8d12fc3e43179f9ae1765a4d1a9dc2

(5914)

on February 26, 2012
at 06:42 AM

Savory, I totally agree with what you said!

9b0310b623f8ed289c9571ab3a58a142

(384)

on February 26, 2012
at 04:33 AM

From what I know, a post-workout meal is an entirely non-paleo idea. If our ancestors had to eat immediately after strenuous activities we wouldn't be here. It is a good idea to conjure up when you're selling protein shakes and 'recovery drinks'.

0c1b326ffcf37b1174d64bb1db5ac95c

(419)

on February 26, 2012
at 05:51 AM

really? is that true? becasue i feel like the strenuous activity would have been chasing and hunting food. so after the 'workout' (hunt) would have definitely been time to eat . . . i can see how they pre-workout snack/meal would have been very less likely though. i dont know, just what my common sense is telling me - i really dont know any evidence on this???

4
F9c172df4c32f7efb16ed586d142bdad

on February 26, 2012
at 04:39 AM

It depends!

Can you maintain a high workout intensity plus overall good energy and health while continuously carb-restricting yourself? Two concepts to keep in mind:

(1) Individual differences in macro needs: Some people just seem able to burn fat forever and maintain excellent energy on very low carbs. Some people do not. It is not black and white, however--this goes on a continuum. If you find yourself lacking in energy, try slowly adding in more carbs--esp. post-workout--and observe the response.

(2) Carb-cycling can be brutally effective for maintaining energy and muscle while also burning fat. In short: eat a moderate to liberal amount of post-workout carbs, but stay very low carb at all other times . Please see these articles for details: http://www.t-nation.com/free_online_article/most_recent/controlledcarb_bulking_strategy http://www.t-nation.com/free_online_article/most_recent/researchapproved_carb_cycling

If it were me, and I was really trying to get shredded, I'd probably go around 100 carbs--most of them PW in the form of sweet potatoes, bananas, squashes, or similar--on workout days and stay very low carb (20-30 grams, trace carbs from veg only) all other days.

But your mileage may vary!

A4587cfef29863db612c43f89c202cc1

(2053)

on February 26, 2012
at 02:59 PM

+1. This is exactly what I'm doing right now. I'm getting leaner and stronger. Low carb most of the time. Protein and starchy carbs post workout - I wait about an hour while I shower, dress, then prepare the meal. I usually stay under 50g of carbs on rest days and at about 100g of carbs on days that I lift. I also IF. So, basically the Leangains protocol. Feel great. Getting results. Hard workouts followed by only protein and fat, with no carbs, were making me feel not so bueno.

C26942a79fbd94cf7c383c596c847d06

(213)

on February 26, 2012
at 01:10 PM

p.s. sorry, meant to reply overall, not to this specific post.

C26942a79fbd94cf7c383c596c847d06

(213)

on February 26, 2012
at 01:10 PM

I think you need to go by how you FEEL. I find that after lifting heavy (but no raised heartbeat) I feel nauseous/like ass until I drink a coconut water (but not feel hungry). That really puts back pep in my step. If not I want to sleep all day and won't get hungry at all. After lighter workouts (intervals, bodyweight, kettlebells) the hunger comes on about after an hour, during which time I have been prepping my meal (sounds kinda...cavemanish right? He's gotta skin it and get to the bits!). I fry up a piece of protein, and do a carb mid-day if I work my active 8 hour customer service job.

0
06935be03aaa3cc589afb3b5e01268ad

(158)

on February 26, 2012
at 02:04 PM

If you are on a diet, low om carbohydrates. Would I recomend you to concentrate the carbohydrate intake 1-2 hours before your WOD, so your energi is on max under excercise. Then dont eat at least one hour after training.

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