post workout carbs- crucial yes or no
- 09-11-2008, 05:19 PM
- 09-11-2008, 05:22 PM
09-11-2008, 08:46 PM
I am moderately lactose intolerant so milk is totally out of the question!
Thanks for the info Hank!!!
\\ USPlabs Alpha Ginger //
09-11-2008, 10:27 PM
09-12-2008, 11:14 AM
Hank, would you recommend the following if one could afford it?
1scoop whey isolate
2tbsp natty pb
The macros for this would come out to the following:
protein = 69 (45g from powders & 16g from milk & 8g from pb)
carbs = 36 (4g from powders & 26g from milk & 6g from pb)
fat = 26 (16g from pb & 10g from milk)
or is that overkill? If so, how should i reduced this down?
09-14-2008, 10:50 PM
09-14-2008, 11:01 PM
I prefer either a whey casien blended protien with a decent amount of carbs (30g high GI or +60g low GI), as well as a good healthy fat source like natty PB.
If not then just fast absorbing protien with milk (at least 2 cups) and again in a couple hours.... Protien should be taken in decent amounts at least 30min post and then again bout 2-3 hours later. I prefer the first to be a shake like was mentioned earlier (60g/1cup blended oats, 1 bannana, 2tbsp natty PB, 2 cups of milk, 35-60gs of protien) and then a full balanced meal 2-3 hours later.
I also use AP and pslin regularly, this definately is my savior when it comes to keeping carbs from spilling over into fat stores.
09-14-2008, 11:53 PM
09-14-2008, 11:57 PM
09-15-2008, 12:55 AM
I used to think I NEEDED to spike insulin post workout. Lately I've been taking a scoop of PW,35g waxy,and 5g crea mono during my workout and then when I get home I'll have an Ezekiel bread chicken sandwhich,some carrots,almonds,and 4oz grape juice.
I'm not saying carbs are essential postworkout but I can't imagine not eating carbs after a workout.
09-16-2008, 02:45 AM
I love post workout threads. I also love the idea of fat for post workout nutrition.
I have experimented with carbs and did put on quite a bit in the waist area as well as everywhere else.
I remember using low-fat milk, whole eggs, olive oil and whey as post workout and really liking it. it's not a shake you drink down quick but sipping it over 30-40 minutes is good.
I also like oats, egg whites, whey and honey which keeps me full for hours.
09-16-2008, 08:08 AM
09-16-2008, 11:53 AM
09-18-2008, 10:51 PM
Tried out 2 cups whole milk + 1 scoop cinnamon bun whey..
Was awesome, an easy 400 calories.. and I stayed full for a good while.
09-18-2008, 11:06 PM
As long as the meal is high in protein, I just eat. Protein, fat, carbs, you need it all. As long as it's 'clean' and more protein than anything else it seems to be working for me.
09-19-2008, 12:36 AM
Something different after each workout is good to. I found something that sits reall good in my stomach once or twice will bloat the hell out of me the third or fourth time.
The size of the shake would also vary depending on the size of the workout. I can consume a lot of calories after legs but the meal/shake after shoulders or arms would be a bit smaller.
09-19-2008, 01:34 AM
09-19-2008, 12:44 PM
09-19-2008, 01:26 PM
09-19-2008, 10:31 PM
09-21-2008, 01:57 AM
09-21-2008, 02:22 AM
Garry Tabues wrote a book called "Goo calories, Bad calories" he says that muscle mass has no significant effect on basal metabolic rate, his book is really examinations of studies and studies, very well written, he doesn't really "tell you" what's right, he just shows you that research shows that low fat is bad for you and insulin (anything other than low carb) is the cause of obesity and helps store fat in studies of equal caloric control meals for people but were done with low carb, high fat, high protein and that HDL/LDL levels improve dramatically on low carb, etc....
I either eat pro/fat or nothing PWO.
09-21-2008, 02:39 AM
09-21-2008, 02:56 AM
I eat that fresh with some chianti every night and morning with a glass of fresh blood, it really helps with my energy levels and skin texture.
I believe in taking care of myself and a balanced diet with children's liver and a rigorous exercise routine. In the morning if my face is a little puffy I'll put on an ice pack while I grab a child from the pen and slaughter it then clean it. I have 1000 in the pen now. After I remove the ice pack I pour the blood into a big cup and drink it while I listen to some relaxing jazz. In the shower I use a water activated gel cleanser, then a honey almond body scrub, and on the face an exfoliating gel scrub made with kid's fresh heart. Then I apply the blood facial mask which I leave on for 10 minutes, I also rub juice of child's eye on it while I prepare the rest of my routine I always eat the eyeballs for the vitamin A content because it's great for my skin and overall well being.
09-22-2008, 11:30 PM
09-23-2008, 12:32 AM
10-09-2008, 03:50 AM
I just throw down some EAA's with added Leucine PWO.
Then at home comes oatmeal, a range of fruit, and some skim yoghurt.
10-09-2008, 04:25 AM
10-09-2008, 03:13 PM
There is such a huge debate on this, that I feel it ends up coming down to "what is going to aid you in your efforts, depending on HOW you workout and to what intensity."
Personally, I feel great when I sip on simple carbs during my workout (ie: Gatorade powder) to keep me going. Then I do not feel the need to spike it after a workout as much and just focus on complex carbohydrates. The fat argument for increasing test and slowing digestion is also good.
Fact of the matter is...the big THREE are Protein, Carbs, Fat. So...maybe it would make sense incorporating all of these into the regimen. Obviously keep the fats healthy (pb, flax, fish oil). Balance out the carbs between simple/complex, and take in a solid dose of protein.
The only thing I am seeing here that I completely disagree with is the use of fruits POST workout. Fructose is not stored in the muscle, and is not really going to benefit you post workout aside from the fact that you will get a decent amount of energy from it. Focus on other simple carbs. Fruits before a workout are nice, but I focus on other sources.
Hope this helps some?
10-09-2008, 04:30 PM
But i do know that slin blunts cortisol, and that is one of the reasons it helps in PCT.
So just on that fact, IMO, i'm for taking glucose or maltodextrin after lifting. But make no mistake i'm not advocating a fat free diet
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