I've heard so much about post workout carbs, and how "important" they are. Just wondering if you think they are necessary on a bulking cycle? And if it would or would not make a difference. Thanks for the input!
If you're bulking I would personally add them into your post-workout nutrition.I've heard so much about post workout carbs, and how "important" they are. Just wondering if you think they are necessary on a bulking cycle? And if it would or would not make a difference. Thanks for the input!
0.8g carbohydrates per kilogram lean bodyweight is often cited as being the optimal amount to maximise glycogen re-synthesis, stimulate insulin-mediated protein synthetic pathways and minimise possible fat gain. (Van Loon et al. 2000a)Definitely important and needed. I'd say to take in at least 30-50g directly after workout. Working out will use your carbs as energy so you need to refuel them so your body can use the protein you take in post-workout to build your muscles.
Well for a start flaxseed is a source of fat so that's not much use! Biscuits wouldn't be optimal (again probably contain a source of fat, slowing digestion), something like dextrose, maltodextrin or even just a very ripe banana would do it.how would you recommend we took them? Just as flax or something? Or biscuits ?
Oops the flax thing really showed how noob I amWell for a start flaxseed is a source of fat so that's not much use! Biscuits wouldn't be optimal (again probably contain a source of fat, slowing digestion), something like dextrose, maltodextrin or even just a very ripe banana would do it.
I don't see why not, a lot of my clients do this: jelly sweets, mars bar etc. just don't go completely crazy and have an entire cheesecake because it's your 'postworkout carbs' windowCan't we use the pwo carbs to sneak in something a little naughtier? Of course you'd have to keep the fat down so it doesn't mess with your protein absorbtion
Haha, sounds good! Thanks for the chocolate milk idea! I will definitely be using that! I heard people drinking 1 gal of milk a day while on a bulking diet, is that ridiculous or what?? Oh and btw, I am NOT at 10%, thanks for the complement though. probably about 18-20%.just don't go completely crazy and have an entire cheesecake because it's your 'postworkout carbs' window
They aren't as important as people make out. A lot of why people say they are important is related to a couple of studies that were done with first thing in the morning workouts, with nothing eaten since the prior night. In that particular case they got better protein uptake with carbs taken with the protein. But if you have a decent preworkout meal, the carbs postworkout won't have that much effect. But overall if you are bulking so long as you don't go totally haywire with what you take in carbwise theres nothing wrong with it either. So if you have a 6 egg white 1 whole egg omelet with lowfat cheese and a cup of brown rice and some orange juice preworkout, what you eat postworkout matters a bit lessI've heard so much about post workout carbs, and how "important" they are. Just wondering if you think they are necessary on a bulking cycle? And if it would or would not make a difference. Thanks for the input!
I would say definitely. Elevated glycogen levels that you get from taking in the right carbs help with nutrient absorption. That includes protein, BCAA's, glutamine, things you take to recover after training. I use Glyco-Maize by Optimum Nutrition, like 1 heaping scoop (about 40g) with my post-workout protein shake. It has the fast absorbing carbs and also the slower absorbing ones. It's pretty cheap too haha. It's also good for energy after your workout if you train in the mornings. Some say to space your post workout protein and carbs by 20 min or so, I take mine together though.I've heard so much about post workout carbs, and how "important" they are. Just wondering if you think they are necessary on a bulking cycle? And if it would or would not make a difference. Thanks for the input!
your body will almost never use protein as a fuel source. truth is that your body has to be really depleted of glycogen to go after anything but carbs and its reserves.....fat. now intake of carbs will prevent catabolism, which will breakdown muscle for fuel....i think thats what you meantDefinitely important and needed. I'd say to take in at least 30-50g directly after workout. Working out will use your carbs as energy so you need to refuel them so your body can use the protein you take in post-workout to build your muscles.
i wouldnt have agreed with you until just recently when a bodybuilder at my gym who is an absolute genius when it comes to nutrition told me that as long as you are eating consistently throughout the day a simple bananna as well as some all natural honey would be enough to replenish glycogen stores. what do you think about this?They aren't as important as people make out. A lot of why people say they are important is related to a couple of studies that were done with first thing in the morning workouts, with nothing eaten since the prior night. In that particular case they got better protein uptake with carbs taken with the protein. But if you have a decent preworkout meal, the carbs postworkout won't have that much effect. But overall if you are bulking so long as you don't go totally haywire with what you take in carbwise theres nothing wrong with it either. So if you have a 6 egg white 1 whole egg omelet with lowfat cheese and a cup of brown rice and some orange juice preworkout, what you eat postworkout matters a bit less
so the honey and bananna would provide around 25-30g carbs and you believe this would be sufficient to replenish stores?If you primarily do strength training, you don't deplete that much glycogen in the course of a 1 hour workout that you don't make it up over the rest of the day just eating some amount of carbs along with your meals. Even if you are doing a 1 hour workout and 30 min of cardio afterwards you still arent running your glycogen reserves dry.
If you are a marathon runner, triathlon, iron man, etc competitor its a bit different. I know someone who every saturday does 55 mile bike rides (round trip) as part of his training..... You'd need some carbs when you are done with that
it depends on what kind of training your doing. 1 hour of lifting? yes. 4 hours swiming, 1 hour lifting.....probably not. most here are general lifters, like myself and do not need a crap load of carbs.so the honey and bananna would provide around 25-30g carbs and you believe this would be sufficient to replenish stores?
so the honey and bananna would provide around 25-30g carbs and you believe this would be sufficient to replenish stores?
for sure, particularly considering that it won't be the only carbs you take in during the next 24 hours. Even if you took in no other carbs it would be pretty close. I don't make any effort to have post workout carbs, just have some moderate amount of carbs with each mealit depends on what kind of training your doing. 1 hour of lifting? yes. 4 hours swiming, 1 hour lifting.....probably not. most here are general lifters, like myself and do not need a crap load of carbs.
Nah, not if he were a real man, like I am. I'd do a 110 mile round trip and refuel by eating the molten frame of my bicycleI know someone who every saturday does 55 mile bike rides (round trip) as part of his training..... You'd need some carbs when you are done with that
True, especially looking at the guys in keto. I did a stint of no carb eating (except 1 day a week) and I felt fine.most here are general lifters, like myself and do not need a crap load of carbs.
LMAO......thx man, you made my morning.:006::thanks:Nah, not if he were a real man, like I am. I'd do a 110 mile round trip and refuel by eating the molten frame of my bicycle
Freakin crazy.An Ironman Triathlon is one of a series of long-distance triathlon races organised by the World Triathlon Corporation (WTC) consisting of a 2.4 miles (3.86 km) swim, a 112 miles (180.25 km) bike and a marathon (26 miles 385 yards, 42.195 km) run, raced in that order and without a break.
my heart just exploded reading thathe's training for an upcoming Ironman
Freakin crazy.
post workout is prob one of the better times to "cheat", but optimally you want to avoid fructose, sucrose, and fats.Oops the flax thing really showed how noob I am
I did eat a banana today after my workout, along with some creatine and wpi. I also had one solitary ginger nut biscuit since i'd been craving gingerbread all day.
Can't we use the pwo carbs to sneak in something a little naughtier? Of course you'd have to keep the fat down so it doesn't mess with your protein absorbtion
15 to 20 after a W/O? you'll be fine.....that's not a lotI get done with most of my workouts at around 9pm. I go to bed around 12....I realize that i will probably use up all of my carbs that i eat directly after a good lift, but i am always very conscious not to eat carbs at night within a few hours of me going to bed. I do however drink my protein shake and take in about 15-20g carbs from that. Is this a good idea or am i just OCD? I seriously feel that way sometimes, I don't want to touch carbs AT ALL at night.
carbs at night....any thoughts?
A perfect example of passing on a faitytail without ever checking. If you came across as study that proves that you need carbs to utilize proteins in PWO, please post it. In the mean while here is a study proving the opposite:Definitely important and needed. I'd say to take in at least 30-50g directly after workout. Working out will use your carbs as energy so you need to refuel them so your body can use the protein you take in post-workout to build your muscles.
Thats fine.How many grams of protein can you take at one time after working out so that you do not waste it? I am currently taking about 40-50 grams each time I drink a protein shake.
0.8g carbohydrates per kilogram lean bodyweight is often cited as being the optimal amount to maximise glycogen re-synthesis, stimulate insulin-mediated protein synthetic pathways and minimise possible fat gain. (Van Loon et al. 2000a)
So for the OP, if he's at 10% bodyfat (240*0.9/2.2 = 98.2kg lean body mass)
0.8*98.2 = 78.5g CHO postworkout.
It seems to be the "norm" from what i've seen in ACJN abstracts and studies.your post shows you have a good handle on exerercise metablism..
I like this forumla.. where did you hear about it?
yeah ive heard that once or twice... i just figured that was a little more technical than needed, i feel like the LBM method is fine for most... agreed?It seems to be the "norm" from what i've seen in ACJN abstracts and studies.
Also, in your above post you state that MPS is dependent upon LBM. A study or two that i've read recently suggest that MPS is dependent on amino acid availability post exercise. Thoughts?
Yea that could be more technical that what people need. I just like to keep my bases covered and make sure I have plenty of aminos down before I get in my post exercise nutrition.yeah ive heard that once or twice... i just figured that was a little more technical than needed, i feel like the LBM method is fine for most... agreed?
plus the problem with studies is that they have conflicting results. like usually you can find one disproving what another "proved" you have to find series of studies that all back up the same point for it to be valid imp
Cheers mate, I should do! Otherwise I'd be a crap sports nutritionistyour post shows you have a good handle on exerercise metablism..
I like this forumla.. where did you hear about it?
it's a performance based issue. i myself workout three times a day 5 days of the week. morning cardio, midday martial arts, evening weights. without a constant refueling throughout the day i would be constantly drained and performance in all areas would suffer.care to explain the anabolic benefit to glycogen being 100% replenished? so far as I can see it has the downside that once you hit 100% any insulin responses you get will be shuttling significant amount of carbs to fat cells.
SO how does that work? you workout? and then what amounts and at what times does your PWO nutrition consist of?Yea that could be more technical that what people need. I just like to keep my bases covered and make sure I have plenty of aminos down before I get in my post exercise nutrition.
I doubt you'll be 100% replenished unless you are housing some serious PWO carbs. Also dependent on how depleted you are and what kind of training you're doing.care to explain the anabolic benefit to glycogen being 100% replenished? so far as I can see it has the downside that once you hit 100% any insulin responses you get will be shuttling significant amount of carbs to fat cells.
I remember learning that glycogen stores are full ON AVERAGE @ 200 gram of carbs a day... does that sound about right?? im sure it depends on more specific stats but is there anyway to exactly caluclate how much carbs to restore??care to explain the anabolic benefit to glycogen being 100% replenished? so far as I can see it has the downside that once you hit 100% any insulin responses you get will be shuttling significant amount of carbs to fat cells.
Thread starter | Similar threads | Forum | Replies | Date |
---|---|---|---|---|
Pre and Post workout carbs, how many gram? | Bulking | 9 | ||
High GI carbs other than post workout seem to bloat the **** out of me. | Nutrition / Health | 11 | ||
Post Workout Carbs... Food, Waxy Maize, Karbolyn, etc. | Supplements | 9 | ||
Post workout carbs | Nutrition / Health | 13 | ||
Post-Workout Carbs: Yes? Or nah? | Supplements | 39 |