CARBS Only POST WRKOUT? OR Every day?
- 06-18-2010, 12:41 AM
CARBS Only POST WRKOUT? OR Every day?
Hello i just bought a bulk tub of PrimaForce's. On the tub it says just to take 1-2 servings post workout. 1serving=30carbs. Doesnt say anything about non training days. Is this best? I was thinking non training days carbs would be beneficial as well cause im recovering. And what should my daily Carb intake be? Someone told me to try and take in 200grams a day, is this accurate? I weigh 200lbs. 5"11 15%bf. Thanks!@
- 06-18-2010, 12:47 AM
unless you wnna get fat?
i think a healthy carb intake should be somewhere from 150-200 if your not dieting.
idk maybe im dumb and cheap but if you wanted glycogen why wouldnt you just add sugar to your protein?The difference between who you are and who you want to be is what you do.
06-18-2010, 01:03 AM
No id rather not get fat. Im lean and i eat clean. So ur saying about 150 grams per day ONLY on training days then?
06-18-2010, 01:09 AM
06-18-2010, 07:00 AM
Save the carbslam for post-workout only, and let your diet do the rest.
06-18-2010, 08:26 AM
Too many people on these forums are carb haters. You guys are aware that the RDA for carbs is 300g right? And to drain glycogen stores they say to eat sub 100? SO if youre eating 150 a day its going to take you a trip to space and back to gain some LBM unless you are VERY carb sesitive and on the juice. Just make sure that your carb sources are complex carbs and only come from simple carbs post workout. Whole grain, whole wheat, brown rice and pasta's, yams ect. (post workout use gatorade or white bread, or a white potato without the skin) the skin has fiber and slows digestin.
And NEVER should you have carbs only post workout..Come on fellows, lets get on the nutrtion bandwagon! Read some text!!
06-18-2010, 08:41 AM
I am not a carb-hater, but you've written a lot of broscience there. Total calories matter.
06-18-2010, 05:57 PM
Search RDA's and tell me thats outdate bro science????
Further more, how bout you tell me more about my bro science pal? You mean like simple carbs post workout to raise insulin levels and restore glycogen stores????
Or complex carbs to keep insulin levels low through other parts of the day. Do me a favor and pick up a book. Feel free to keep up with your daily carb intake and i'll keep up with mine and have fun gaining a .25 inch of your body parts yearly.
Lastly, OUTDATED? Look at the back of a ****ing nutrition label and do the math. I assure you its not an OUTDATED RDA.
06-18-2010, 08:27 PM
06-18-2010, 08:37 PM
06-18-2010, 11:16 PM
Ummm.. Im outta this!!But Robboe yeah i got that, my calorie intake is 300-500 over maintenance. Im good on the carb intake i take in natural carbs everyday. I was just wondering if the suggested use label on Priaforce's carb slam was spot on.
06-20-2010, 03:07 PM
Replenishing glycogen is fine, but simple carbs post-exercise are not a necessity. Anytime you eat protein or carbs you illicit an insulin response. You don't need to focus on simple sugars to have that effect.Further more, how bout you tell me more about my bro science pal? You mean like simple carbs post workout to raise insulin levels and restore glycogen stores????
Want to keep insulin levels low? Fast.Or complex carbs to keep insulin levels low through other parts of the day. Do me a favor and pick up a book. Feel free to keep up with your daily carb intake and i'll keep up with mine and have fun gaining a .25 inch of your body parts yearly.
I'll say it again, carbohydrates are not essential nutrients. And you have to laugh that the RDA is a generic 300g for every one. And 2500kcals is the recommended daily calorie intake for every man, regardless of body type.Lastly, OUTDATED? Look at the back of a ****ing nutrition label and do the math. I assure you its not an OUTDATED RDA.
06-20-2010, 03:42 PM
Can I just add something to the mix here and possibly reduce the bickering?
You're both right, Robboe stated that carbohydrates are not an essential nutrient per say this is true, that the body can create glucose from other nutrients to maintain plasma glucose levels.
However, TravisG is also correct in that this does not mean that the human body works optimally in a low carbohydrate environment. From an athletic performance aspect, restoring glycogen levels is paramount, hence athletes are often prescribed ridiculous carbohydrate intakes (>8g/kg/lean body mass per day). Few ever make this amount (more likely 6-7g per kg at best) and walk about in a depleted state, but carbohydrate intake is not the be-all and end-all of athletic performance.
So it all depends on your goals, for recreational training and bodybuilding (1 hour per day) 2-3g/kg LBM/day in carbohydrates is fine (works out at 200-250g/day for most people) and does NOT need to be taken postworkout to restore glycogen stores, it can be replenished over the course of the day. Some may even propose that restricting carbohydrates at this time is better for GH release, which would lead to reduced glycogen re-sythesis but greater fat burning over the rest of the day, leading to (in theory) a better overall body composition.
I bboy and like to take part in recreational sport, so overall performance is pretty key for me. Under these circumstances, I do take my CHO post-workout and/or during training and push my overall CHO intake higher to 4-5g/kgLBM/day.
So to the OP - Just take your CarbSlam post-training
06-21-2010, 05:22 AM
06-21-2010, 06:26 AM
06-21-2010, 09:53 PM
06-22-2010, 10:14 AM
Fair enough, 1g/kgLBM of carbs is usually optimal for glycogen repletion in most people, the type is usually dependent on what camp you're in I really like a combination of WMS and Dextrose so Carb Slam would be ideal, but if you were eating soon after training (<45mins) then it's possibly not needed.Originally Posted by Robboe
06-22-2010, 10:28 AM
06-22-2010, 10:35 AM
06-22-2010, 12:41 PM
This is stupid arguement! Yeh carbs may not be essential to keep you alive( they are are needed to keep your head feeling right. Otherwise you need mineral supplements) they are extremely important to body builders ALL day not just pre and post workout. Eat whatever type of carbs you want as long as they are somewhat balanced( not all sugar).
Robbe have you ever read any of Alan aragons articles? Sounds like you need too so you can learn a balanced view of nutrition. Guys there's alot of latitude when it comes to nutrition, but all this carb timeing, slam a shake within 10 seconds of your last set, maintain low insulin levels is crap. Your body will grow no matter what if you hit your daily macros and workout hard.
06-22-2010, 04:11 PM
06-22-2010, 04:15 PM
06-22-2010, 04:23 PM
06-22-2010, 04:26 PM
There is hardly dietary need for carbohydrates (STARCHY ONES), if you have a multi, and balanced diet otherwise.
Unless your an endurance athlete no need, and infact ketones have been shown to be a better respitory fuel as well as brain fuel since supplies are unlimited.
thats why wen your on low carb diet you may feel "foggy" at times, when you body is confused with what to use,.
06-22-2010, 04:31 PM
06-22-2010, 04:50 PM
06-22-2010, 04:52 PM
bottom line......this will always be debated lol my opinion however is that if you re trying to lean out then you can keep carbs a little lower but if you want full muscles and a lil more energy/strength up the cars. At 200lbs i see no reason why u shoul dbe under 200 carbs i mean i take in 200-250 g carbs and im only like 130 and ive stll been told plenty of tiems to eat more carbs sooooo i would say to stay around 200-250 at teh bare minimum for fat loss at your weight. just my 2 cents but liek i said, this will always be highly debated.
06-22-2010, 04:54 PM
fat loss is relative, muscle preservation is another thing,
id rather be on a keto diet, then a lower carb diet which have shown to decrease T levels and increase stress hormorn and increase the rate of catabolism.
low carb catagorized by 30% intake of carbohydrates.
Ketones spare muscle tissue, end of story.
06-22-2010, 05:00 PM
The difference between who you are and who you want to be is what you do.
06-22-2010, 05:42 PM
My bro, dad and myself have all done lyle's PSMF (nearly no carbs or fats) just around 225 g of protein or a little more, and managed to keep almost 100 percent muscle mass. Strength stayed the same or dropped maybe 1-2 reps tops mainly because of energy. Glucose pills and a Gatorade durring workout help keep energy up.
The people who complain about losing muscle mass while dieting are the ones who can't fight the lower calorie workouts. If you eat enough protein and workout hard, with enough volume as while, you will no lose muscle or strength.
And why are we talking dieting? The OP wanted to know for general weightlifting nutrition not weit loss right?
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