Best carb source post workout

[tshaw024]

Ive been reading that taking in carbs right after you workout is a way to help absorb protein. How many carbs, where should they come from, how long before I take protein? I should say, hw long should I wait after my carb intake to take in protein?

[Rosie Chee]

Ive been reading that taking in carbs right after you workout is a way to help absorb protein. How many carbs, where should they come from, how long before I take protein? I should say, hw long should I wait after my carb intake to take in protein?

You should have a high carbohydrate meal within 30 minutes of finishing training. For optimal recovery, you should aim to consume 1 gram of carbohydrate per kg of body mass (equivalent to 0.45 grams of carbohydrate per pound of body mass) within the first hour post-training and then repeat for either the first 4 hours post exercise or until you resume normal meal patterns. To ensure maximal glycogen replenishment you should have a total carbohydrate intake of 7-12 grams of carbohydrate per kg of body mass (equivalent to 3.18-5.45 grams of carbohydrate per pound of body mass) per day, with your post-training carbohydrate intake contributing towards that. Carbohydrates consumed post-training should be high GI carbohydrates (i.e. simple sugars), but complex carbohydrates can be had as well (Burke, 2006).

So long as adequate carbohydrates are consumed it does not matter whether you have protein or fat with them re glycogen storage (Burke, 2006).

Consuming protein with your carbohydrates post-training will help enhance protein synthesis. Either 6-12g of essential amino acids or 10-20g of protein from a high quality source should be consumed with your high carbohydrate meal within 30 minutes of finishing training (Burke, 2006).


~Rosie
Team APPNUT

[tshaw024]

All good to know, so what food would be a good source for these carbs?

[tshaw024]

Wait a second, if I should have 7-12 grams of carbs for every kilogram I weigh within 4 hours of my workout that would be like 700 carbs post workout. Thats not right. I weigh 215, thats roughly 100 kilograms. 7x100 is 700 (within the 4 hours postworkout) I know thats not right. Your also saying I should basically consume 100 carbs postworkout as well, these numbers are off, aren't they?

[Rosie Chee]

All good to know, so what food would be a good source for these carbs?

Simple carbohydrates = fruit, dextrose, etc.

Complex carbohydrates = oats, kumara, rice, etc.

Protein = egg whites, chicken, turkey, fish, lean beef, protein powder, etc.

Wait a second, if I should have 7-12 grams of carbs for every kilogram I weigh within 4 hours of my workout that would be like 700 carbs post workout. Thats not right. I weigh 215, thats roughly 100 kilograms. 7x100 is 700 (within the 4 hours postworkout) I know thats not right. Your also saying I should basically consume 100 carbs postworkout as well, these numbers are off, aren't they?

It is 7-12 grams of carbohydrates per kg of body mass per DAY, not post-training. These are the recommended numbers re carbohydrate (and protein) intake for athletes post-training and competition for optimal recovery, when training sessions are ~8 hours apart. However, as you're not an athlete then at least 50g of carbohydrates within 30 minutes post-training, ensuring at least 1 gram of carbohydrate per kg of body mass within the first hour post-training. Resume your normal meal routine after that.

~Rosie
Team APPNUT

[tshaw024]

So someone who does cardio, basketball, football, and 5 days of weight training is not an athlete? I understand 100 grams within an hour post-workout. But your other statistic saying I need 700 grams of carbs post workout is crazy, and nowhere close to right. I appreciate your response to the rest of the question though.

[tshaw024]

700 grams within 8 hours I should say, not just post workout. People don't need that many carbs

[Rosie Chee]

So someone who does cardio, basketball, football, and 5 days of weight training is not an athlete? I understand 100 grams within an hour post-workout. But your other statistic saying I need 700 grams of carbs post workout is crazy, and nowhere close to right. I appreciate your response to the rest of the question though.

700 grams within 8 hours I should say, not just post workout. People don't need that many carbs

Sorry, corrected above. You should be having a DAILY total carbohydrate intake of 7-12 grams of carbohydrate per kg of body mass. Your post-training carbohydrate meals should contribute towards that total daily intake.

However, the total daily carbohydrate intake should be tailored specifically for each athlete, depending on their training regime, sport requirements, budget, etc.


~Rosie
Team APPNUT

[TheDarkHalf]

Correct me if i'm wrong - but I do believe that it is also wise to toss in a serving of creatine PWO with those fast digesting carbohydrates. The insulin spike provided from the release of glucose into your bloodstream should shuttle the creatine (as well as the aminos/protein) into your muscles.

[Rosie Chee]

Correct me if i'm wrong - but I do believe that it is also wise to toss in a serving of creatine PWO with those fast digesting carbohydrates. The insulin spike provided from the release of glucose into your bloodstream should shuttle the creatine (as well as the aminos/protein) into your muscles.

The OP specifically asked about CARBOHYDRATE intake post-training.

However coingestion of 75-100g of carbohydrates with creatine HAS been shown to enhance creatine accumulation (Burke, et al., 2006; Green, et al., 1996) - which can be useful if you are loading, to help your muscles reach their creatine threshold faster.

If you take creatine post-resistance training, then you should be having simple carbohydrates either with or within 15-20 minutes, to aid in recovery.

Creatine products that have nutrient repartitioning effects (i.e. NeoVar Recomped or Cre-02) can help the absorption and uptake of carbohydrates into the bloodstream and muscle for better recovery. Creatine could potentially make a difference in how fast the muscle glycogen stores are replenished and therefore make a difference in recovery.

Not everyone doses creatine post-training though, so this is personal preference.


~Rosie
Team APPNUT

[TheDarkHalf]

The OP specifically asked about CARBOHYDRATE intake post-training.

However coingestion of 75-100g of carbohydrates with creatine HAS been shown to enhance creatine accumulation (Burke, et al., 2006; Green, et al., 1996) - which can be useful if you are loading, to help your muscles reach their creatine threshold faster.

If you take creatine post-resistance training, then you should be having simple carbohydrates either with or within 15-20 minutes, to aid in recovery.

Creatine products that have nutrient repartitioning effects (i.e. NeoVar Recomped or Cre-02) can help the absorption and uptake of carbohydrates into the bloodstream and muscle for better recovery. Creatine could potentially make a difference in how fast the muscle glycogen stores are replenished and therefore make a difference in recovery.

Not everyone doses creatine post-training though, so this is personal preference.


~Rosie
Team APPNUT

Thanks for the response. I know the OP was asking about CHO consumption post exercise, but I thought that bringing up the topic of creatine would be education to the OP.

[gottabecool]

I imagine I would get quite plump eating 795-1362.5 carbs per day.

[ccapone1153]

You should be having a DAILY total carbohydrate intake of 7-12 grams of carbohydrate per kg of body mass.

yea, maybe if u wanta become a f**kin fat@ss reeeeaal quick.

200lbs X .45 = 90 X 7 (low end of your "recommended" amount) = 630g of carbs a day...

NO.

[Rosie Chee]

I imagine I would get quite plump eating 795-1362.5 carbs per day.

yea, maybe if u wanta become a f**kin fat@ss reeeeaal quick.

200lbs X .45 = 90 X 7 (low end of your "recommended" amount) = 630g of carbs a day...

NO.

Not necessarily; if you are active enough, then your Maintenance should allow for such daily carbohydrate intake (and FYI, I eat in excess of your 630g of carbohydrates daily and have no problems staying lean).

These are the recommendations for post-training for an athlete to optimize and maximize their performance (Burke, 2006).

Serious competitive athletes at the top level (and even national level for their countries) eat as such and you do not see them being "plump" or a "fat@ss". The leanest people (who are also coincidentally athletes) in the world have very high-calorie diets that include high carbohydrate intake. Bear in mind that they also have a very high exercise level, which requires such a diet.

If you are NOT a competitive athlete then [I guess] those guidelines are not as important for said general individual, even if they DO do resistance training and play sport.


~Rosie
Team APPNUT

[TheDarkHalf]

Not necessarily; if you are active enough, then your Maintenance should allow for such daily carbohydrate intake (and FYI, I eat in excess of your 630g of carbohydrates daily and have no problems staying lean).

These are the recommendations for post-training for an athlete to optimize and maximize their performance (Burke, 2006).

Serious competitive athletes at the top level (and even national level for their countries) eat as such and you do not see them being "plump" or a "fat@ss". The leanest people (who are also coincidentally athletes) in the world have very high-calorie diets that include high carbohydrate intake. Bear in mind that they also have a very high exercise level, which requires such a diet.

If you are NOT a competitive athlete then [I guess] those guidelines are not as important for said general individual, even if they DO do resistance training and play sport.


~Rosie
Team APPNUT

I'm just curious - what do your recommended macros look like for PRO/FAT then if we are talking 7-12g CHO per Kg?

[Rosie Chee]

I'm just curious - what do your recommended macros look like for PRO/FAT then if we are talking 7-12g CHO per Kg?

That depends a lot on what type of athlete you are, whether you do resistance training or not, etc., and sometimes your goals.

You also need to realize that everyone works best on different macronutrient ratios.


Protein

The following is the estimated protein requirements for athletes, taken from Tarnolopolsky (2006):

Sedentary men and women: 0.8-1.0 g/kg/day
Elite male endurance athletes: 1.6g/kg/day
Moderate-intensity endurance athletes (exercising 4-5 times per week for 45-60 min): 1.2g/kg/day
Moderate recreational endurance athletes (exercising 4-5 times per week f0r 30 min at <55% VO2peak): 0.8-1.0 g/kg/day
Football, power sports: 1.4-1.7 g/kg/day
Resistance athletes (early training) 1.5-1.7 g/kg/day
Resistance athletes (steady state): 1.0-1.2 g/kg/day
Female athletes: ~15% lower than male athletes


Fat

Fat intake is not as precisely regulated as both carbohydrate and protein (Prentice, 1998). There is however evidence to suggest that a high daily fat intake impairs high intensity exercise performance (Greenhaff, Gleeson & Maughan, 1987). Yet low dietary intakes of fat are not optimal for muscle growth, as they have been shown to decrease total testosterone (Berrino, et al, 2001).Therefore a good recommendation is to have 15-30% of your total daily caloric intake derived from fats (Lambert, Frank & Evans, 2004).


~Rosie
Team APPNUT

[Rodja]

The problem with almost all empirical data, and this is the elephant in the closet, is that very, very little information pertains to BB'ing type training. The closest data is old Soviet data on PL'ing.

[Rosie Chee]

The problem with almost all empirical data, and this is the elephant in the closet, is that very, very little information pertains to BB'ing type training. The closest data is old Soviet data on PL'ing.

Yes, the recommendations set out above are mostly for athletes, from endurance to strength to power to speed sports.

The recommendations below were done with a wide range of subjects (including athletes, bodybuilders, and sedentary controls), using a variety of training methods (including resistance training for muscle growth), over numerous studies (including: Lemon, et al., 1992; Phillips, et al., 1997; Tarnopolsky, et al., 1988; Tarnopolsky, et al., 1992; Young, 1987):
Football, power sports: 1.4-1.7 g/kg/day
Resistance athletes (early training) 1.5-1.7 g/kg/day
Resistance athletes (steady state): 1.0-1.2 g/kg/day

When it comes to bodybuilding, the best article I have read to date re nutritional recommendations (covers many studies and data) is:

Lambert, C. P., Frank, L. L. & Evans, W. J. (2004). Macronutrient considerations for the sport of bodybuilding. Journal of Sports Medicine, 34(5), 317-327.

It is relevant and covers all areas of nutrition re fat loss, muscle gain, etc., specific to bodybuilding.


~Rosie
Team APPNUT

[ccapone1153]

These are the recommendations for post-training for an athlete to optimize and maximize their performance (Burke, 2006).

Serious competitive athletes at the top level (and even national level for their countries) eat as such and you do not see them being "plump" or a "fat@ss". The leanest people (who are also coincidentally athletes) in the world have very high-calorie diets that include high carbohydrate intake. Bear in mind that they also have a very high exercise level, which requires such a diet.

I guess it would depend on the sport of the athlete, high endurance runners and swimmers i could see this, other sports involving less aerobic energy expenditure this would be excess. You cant just say all serious competitive athletes, because there is definately some fluctuation based on specific sports.

[ccapone1153]

looks like the point in my previous post was already brought up, so ignore it.

When it comes to bodybuilding, the best article I have read to date re nutritional recommendations (covers many studies and data) is:

Lambert, C. P., Frank, L. L. & Evans, W. J. (2004). Macronutrient considerations for the sport of bodybuilding. Journal of Sports Medicine, 34(5), 317-327.

I am going to look this up