Carb Timing

upTown

upTown

New member
What is ample amount of carbs to take in post/work out? i take about 60 grams pre, sometimes food or powder form in my shake, but will not consume any past about 6:30pm. but summer is coming up and i get so many mix reviews about carbs. any advice?
 
upTown said:
What is ample amount of carbs to take in post/work out? i take about 60 grams pre, sometimes food or powder form in my shake, but will not consume any past about 6:30pm. but summer is coming up and i get so many mix reviews about carbs. any advice?
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breakfast, pre and post workout carbs should amount to about 75% of your daily carb intake. Try this and you will likely be happy with the results. (so long as your calories and macro's are conducive to your goal in the first place).
 
Bnatural said:
At 207, I'd aim for around 400g of carbs/day. The above poster listed the carb % quite well, I usually aim for 25-30% of my carbs post-workout, 20% pre-workout, and 25-30% with breakfast.
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400 is about right for someone with a faster metabolism. this is about 2g/lb lbm (assuming he is a lean 207). depending on his metabolism and actual LBM, something like 300g carbs may be more appropriate especially given his goal to positively manipulate body composition.

-Alex
 
Bnatural said:
all depends on insulin sensitivity, I'm not a giant advocate of carbs, but I have a faster metabolism, and to keep my calories high enough I generally have a decent amount of carbs.
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Yes, it is very hard to give cut and dry suggestions. So many variables involved. I've never regretted hiring the advice of very experienced bodybuilding/nutrition coaches early on in my career. Definitely one of the most worthwhile investments - That and my own research/experience of course etc.

-Alex
 
I have not picked up a nutritionist as I can't justify the costs especially with the other costs I have regularly, but I definitely see its worth. In michigan its a bit different as you need to be licensed. I should have pursued being a dietician when the time was right, but am still happy with my decision of Exercise Science.
 
Bnatural said:
I have not picked up a nutritionist as I can't justify the costs especially with the other costs I have regularly, but I definitely see its worth. In michigan its a bit different as you need to be licensed. I should have pursued being a dietician when the time was right, but am still happy with my decision of Exercise Science.
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I think that you are in a good position. The credentials help, but in the end its about finding your niche (passion) and becoming an expert in that field. As long as you enjoy it, it's not work right? lol.

-Alex
 
The timing would all depend on when you train, and what you are trying to accomplish. If you are working out in the evening, I would take in 40-60g post workout, and cease carb intake at that point. Taper your fat intake up after your post workout shake. Would be beneficial on a cut or recomp.
 
Exposure said:
The timing would all depend on when you train, and what you are trying to accomplish. If you are working out in the evening, I would take in 40-60g post workout, and cease carb intake at that point. Taper your fat intake up after your post workout shake. Would be beneficial on a cut or recomp.
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True. I often train in the evening. Sometimes my post workout meal is meal 5 of 6. it is often up to 75g carbs.

-Alex
 
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