I am wondering what is the best eating plan for a day when I am doing a once a week BBS workout. I do my workout with a trainer and it is extremely intense. I am 5'8" 146 pounds and trying to lose 10 to 12 pounds. Usually I workout fasted (its at 10:30 am so its not difficult) and try to not eat until at least 1:00. What do you think is the best strategy if I am trying to lose body fat. Should I try to go longer? OR Should I eat sooner?
asked byHowardlover (110)
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on June 17, 2011
at 02:02 AM
exercising in a fasted state causes one to burn more fat and less stored glycogen. (the total calories burned is pretty much unaffected by fasted/non-fasted state, it is affected just by intensity and duration). carbs/protein eaten with in 1/2 hour of finishing exercise (to a point) is pretty much only going to refuel/repair your muscles--> ie a good idea. most recommend 1/4 gram of protein per a kilo of body weight and 3-5 times the number of grams of protein for carbs. (more carbs for longer work outs and those with lower body fat percentage)
ex: 146 lbs-->66kg. 66/4=16. so you would do 16 grams of protein (whey, egg whites, or something really lean) and then 50-66 grams of carbs. (thats a 1:3 or 1:4 ratio).
according to the paleo diet for athletes you want half those carbs from a basic(high PH) juice (ie apple juice) and the other half from Maltodextrin or Glucose. (corn sugar). (the author says 1:4 or 1:5 ration and suggests slightly bigger portions but i think its unnecessary)
A combination similar to above generates the fastest refueling/repair of muscles. (and here one's greedy/hungry muscles are taking in almost all of the nutrients, and not being stored as fat.
on May 17, 2011
at 09:48 PM
As Mark does, I tend to eat after my workouts. Whether there is any measurable benefit, I am not certain.
Sometimes I think in terms of spacing out my fast (once a week) with my HIT workouts (twice a week). I try to do them on different days, so my body is getting a healthy kick of "good stress" every couple of days. I don't know if there is any support for this, it just seems like a reasonable idea to me.
on May 17, 2011
at 04:15 PM
I wouldn't go longer post workout, I typically eat 1-2 hours after I workout. More than that is just too catabolic for my metabolism, and I lose muscle. I believe if your eating Paleo your going to reach your ideal bodyfat % just from diet eventually.