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Maximizing strength to weight ratio

Answered on August 19, 2014
Created July 03, 2012 at 11:50 PM

I am a track and field multi athlete, my question is...

If I want to make sure I get maximum recovery potential from post workout meal without gaining much fat mass as well should I, or should I not include any fat in my post workout meal? Currently I do some protein with a banana muffin with some table sugar in it to spike my insulin.. as well as olive oil usually sneaks on the frying pan as well..

Any suggestions welcome! Thanks

76e82f76e7e3ed9747c980b50fc51b25

(229)

on September 07, 2013
at 01:28 AM

I eat Low carb. veggies only right now as I am in off season and don't need them.

76e82f76e7e3ed9747c980b50fc51b25

(229)

on July 05, 2012
at 02:16 AM

HE, thank you.. and glycogen is not of any concern right now. I am in off-season and just coming back from a foot injury so I am lifting only.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 04, 2012
at 03:15 PM

...and the wy that most athletes train and compete today is not inline with the ways our paleolithic ancestors got their exercise in, so it would make sense that fuel needs and body compositions would have to be different to reach opposing goals.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 04, 2012
at 03:04 PM

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 04, 2012
at 03:03 PM

Hey Sam shoot me an email and we'll discuss this a little more, I'm really curious and want to hash this out with you. You'll see that I don't eat a high carb diet at all for maintenance, but just a well timed one and you'll see why I think this is important when you are not of the view that an athlete needs to be eating high carb diets all the time unless they're trying to gain. Just cheek my profile and there's an email address in there that you can reach me at. Hope to hear from you and learn some.

F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on July 04, 2012
at 02:17 PM

@fy: Good catch with the glycogen stores. I keep forgetting that most athletes still think you need a high-carb diet to train.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 04, 2012
at 02:10 AM

SORRY maybe I mean "he". I dunno.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 04, 2012
at 02:08 AM

Actually she never states her event/events (is multi like a decathlete?) Would make a significant difference in recommendations if we wanna try to get specific (which I don't without personally knowing and observing the person in question).

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 04, 2012
at 12:24 AM

Personally I would just eat a banana on my way home from practice and then prepare a real meal.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 04, 2012
at 12:18 AM

Even though you provide data to back up your responses, it's not always relevant to the scenario at hand.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 04, 2012
at 12:17 AM

A track and field athlete needs to replenish glycogen stores within the muscle and eating just protein will not do that Sam.

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5 Answers

best answer

1
F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on July 04, 2012
at 12:06 AM

As long as protein is adequate, the "insulin spike" isn't necessary, so neither is the sugar or other carbs.

http://ajpendo.physiology.org/content/293/3/E833.long

As far as I know, the fat will have no effect on recovery, but it's a good way to make sure you're getting sufficient calories.

In one study of elite athletes, those with the greatest calorie deficits had the highest bodyfat percentage.

http://www.ncbi.nlm.nih.gov/pubmed/10731010

The researchers speculated that basal metabolism was reduced by calorie-restriction to the point that the athletes gained fat on fewer calories.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 04, 2012
at 12:17 AM

A track and field athlete needs to replenish glycogen stores within the muscle and eating just protein will not do that Sam.

F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on July 04, 2012
at 02:17 PM

@fy: Good catch with the glycogen stores. I keep forgetting that most athletes still think you need a high-carb diet to train.

76e82f76e7e3ed9747c980b50fc51b25

(229)

on July 05, 2012
at 02:16 AM

HE, thank you.. and glycogen is not of any concern right now. I am in off-season and just coming back from a foot injury so I am lifting only.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 04, 2012
at 03:04 PM

3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 04, 2012
at 02:08 AM

Actually she never states her event/events (is multi like a decathlete?) Would make a significant difference in recommendations if we wanna try to get specific (which I don't without personally knowing and observing the person in question).

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 04, 2012
at 03:03 PM

Hey Sam shoot me an email and we'll discuss this a little more, I'm really curious and want to hash this out with you. You'll see that I don't eat a high carb diet at all for maintenance, but just a well timed one and you'll see why I think this is important when you are not of the view that an athlete needs to be eating high carb diets all the time unless they're trying to gain. Just cheek my profile and there's an email address in there that you can reach me at. Hope to hear from you and learn some.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 04, 2012
at 02:10 AM

SORRY maybe I mean "he". I dunno.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 04, 2012
at 12:18 AM

Even though you provide data to back up your responses, it's not always relevant to the scenario at hand.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 04, 2012
at 03:15 PM

...and the wy that most athletes train and compete today is not inline with the ways our paleolithic ancestors got their exercise in, so it would make sense that fuel needs and body compositions would have to be different to reach opposing goals.

1
C3bc92e6b5eba45dc55f43ac3c70cc25

on July 04, 2012
at 03:27 AM

Really depends on what the rest of your diet is through out the whole day. You can try to cycle your macros. Eat higher fats throughout the day or on nonworkout days. Then use your carbs to fuel your workout pre, intra & post windows while keeping fat 0 or low.

76e82f76e7e3ed9747c980b50fc51b25

(229)

on September 07, 2013
at 01:28 AM

I eat Low carb. veggies only right now as I am in off season and don't need them.

1
3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 04, 2012
at 02:05 AM

Lose weight and make sure its fat.....For me low carb with HIT resistance training does the trick.

Sorry that was just to your title. Really PWO meal is overrated. Just getting in enough of the macros you want on a daily basis is key. Fat in your post work out meal will NOT reduce your ability to build or transmit protein into muscle contrary to popular belief. So go ahead and eat that fatty steak, or put butter on your potato.

0
1edb06ded9ccf098a4517ca4a7a34ebc

on July 04, 2012
at 02:59 PM

Hey Sam shoot me an email and we'll discuss this a little more, I'm really curious and want to hash this out with you. You'll see that I don't eat a high carb diet at all for maintenance, but just a well timed one and you'll see why I think this is important when you are not of the view that an athlete needs to be eating high carb diets all the time unless they're trying to gain. Just cheek my profile and there's an email address in there that you can reach me at. Hope to hear from you and learn some.

0
1c67bc28f4e44bbb8770b86df0463df3

on July 04, 2012
at 02:45 AM

Ya, PWO meals are over rated. Might want to try to read leangains.com and learn a thing or two. Olympic gymnasts don't eat breakfast, but certainly don't low carb, vlc, and they most certainly worry greatly about PWO meals.

That being said, Carbs and lean proteins are the way to go. No need to slam spike your insulin, however, if your lean, it will not hurt a bit, but instead will help slam glycogen into your muscles, just stop eating too much fructose for the love of god, just a little goes a long, long, long way, and if you liver is already almost full, its not need at all.

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