Proper Amount of Protein and Carbs After Cardio

I am Weasel

I am Weasel

New member
My wife's asking me if she should be taking in protein and carbs after her cardio. She's heard me talking about getting at least 50g and 50g after working out, but we're doing two different things.
She's on a seriously restricted diet as far as cals are concerned. She's holding herself to about 1200 a day so whatever she takes in for carbs and protein will have to be figgered into the total cals for the day. I can't even fathom eating that little, but that's what she has to do to lose a pound or two a week.
She's eating really healthy, splitting it up between 5 or so meals a day and before anyone suggests it, I'm not gonna get her on Clen, T3 or Albuterol.
Anyway, thanx in advance for any input.
Weasel
 
There is no scientific study that I am aware of that concludes optimum PWO macro ratio. One popular opinion holds that a 2:1 carb:protein ratio is good. Nonetheless, determination of any specific quantity would require factoring in body stats as well as energy expenditure. When it comes to energy intake, there is no 'one size fits all' rule.
 
I think for that scenario should shoul do very minimal carbs with as much protein as possible (in her diet overall)... otherwise she as well is loosing more muscle than fat. so maybe 5g of carbs, with 20g of protein. post workout. She needs to get at least .8g/protein per pound of body weight if she is doing high intensity cardio. at 1200 cal a 40pro/40carb/20 fat means enough protein for someone under 150lbs. that will just maintain muscle without significant loss
 
EasyEJL said:
I think for that scenario should shoul do very minimal carbs with as much protein as possible (in her diet overall)... otherwise she as well is loosing more muscle than fat. so maybe 5g of carbs, with 20g of protein. post workout. She needs to get at least .8g/protein per pound of body weight if she is doing high intensity cardio. at 1200 cal a 40pro/40carb/20 fat means enough protein for someone under 150lbs. that will just maintain muscle without significant loss
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Except the fact that carbs are far more muscle sparing than protein. It depends on what approach of diet she is using really that will determine what would be optimal for her.

What type of cardio? What is her macro breakdown currently?

Sporto
 
EasyEJL said:
I've always seen the reverse in studies, have you seen some that showed this? I'd be interested in looking at them.
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Actually, I should have said that in a different way, I apologize...

Carbs are muscle sparing the same as protein, just in a different way. Carbohydrates inhibit gluconeogenesis; protein actually speeds it up. Essentially, you end up with the same effect. IMO, I would rather utilize a more carb based approach to this unless it was absolutely necessary to go low carb (i.e. very endomorphic/slow metabolism).

Sporto
 
Sporto said:
Actually, I should have said that in a different way, I apologize...

Carbs are muscle sparing the same as protein, just in a different way. Carbohydrates inhibit gluconeogenesis; protein actually speeds it up. Essentially, you end up with the same effect. IMO, I would rather utilize a more carb based approach to this unless it was absolutely necessary to go low carb (i.e. very endomorphic/slow metabolism).

Sporto
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ah ok. I guess too, i'm thinking in context of me at 1200 cal, really for a woman depending on size that could be just 400 under maintenance too...
 
EasyEJL said:
ah ok. I guess too, i'm thinking in context of me at 1200 cal, really for a woman depending on size that could be just 400 under maintenance too...
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Very true...it's one of those "it depends" kinda thins...

Sorry about the initial wording - I've been dieting for 7+months lol

Sporto
 
Sporto said:
Except the fact that carbs are far more muscle sparing than protein. It depends on what approach of diet she is using really that will determine what would be optimal for her.

What type of cardio? What is her macro breakdown currently?

Sporto
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Breakdown would be about like this:
1200 cals a day
Carbs 160 - 180g a day (55%)
Protein 80g (25%)
Fat 23g (20%)
Her cardio routines are workout DVDs and if she can make it to the gym she does water aerobics My wife's insanely busy, and I'm proud of her for making the progress she has. I'd say she's kinda Endomorphic if anything. I'm about 15% BF right now (and cutting some, can't lift) and I eat 1200 cals by my second meal of the day :blink:
Thanx for all the input.
Weasel
 
EasyEJL said:
what does she weigh now? thats kinda low in protein
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"Warning! Warning! Danger Will Robinson!!" (arms flailing wildly)

I ain't goin' there... :nono:

I really don't know what she weighs. I won't ask because it would embarrass her.

She's under-tall for her weight by a fair amount. The more shallow would make jokes and then I'd have to get angry.

She's looking to get down to a size 10 and she's about 5' 5".

I"ll pass along the thoughts about her protein being low.

Thanx again.
Weasel
 
I am Weasel said:
"Warning! Warning! Danger Will Robinson!!" (arms flailing wildly)

I ain't goin' there... :nono:

I really don't know what she weighs. I won't ask because it would embarrass her.

She's under-tall for her weight by a fair amount. The more shallow would make jokes and then I'd have to get angry.

She's looking to get down to a size 10 and she's about 5' 5".

I"ll pass along the thoughts about her protein being low.

Thanx again.
Weasel
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Asking about her weight had to do with setting up a proper diet for her...not for any ridiculing. We all have to start somewhere and we are here to help. Diets based on some ratio (like 40/20/20 and the like) are crap. You need to start a diet with protein, which is presumably based on bodyweight and whether or not one is cutting/maintaining/bulking. If she's cutting, protein needs go up when in a deficit, so that's why he asked about bodyweight. Unless whe weighs 80lbs or less, her protein is far too low. 1200 calories is going to be fine, but her ratio sucks and needs adjusted.

So you can either share the necessary information for us to help or not. Anyone ridiculing someone because they are overweight and trying to do something about it should be taken out back and beaten senseless...Everyone has to start somewhere...

Sporto
 
yeah, at best that could possibly support a 100lb woman on a ketogenic diet. my assumption is that she is larger than that if she is trying to get down to a size 10. So the problem is that if she looses weight at this point, she will be loosing some amount of it from muscle, and thereby lowering her daily calorie requirement for maintenance, which will make it harder to loose weight...
 
EasyEJL said:
yeah, at best that could possibly support a 100lb woman on a ketogenic diet. my assumption is that she is larger than that if she is trying to get down to a size 10. So the problem is that if she looses weight at this point, she will be loosing some amount of it from muscle, and thereby lowering her daily calorie requirement for maintenance, which will make it harder to loose weight...
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Yep, and by looking at the diet that was posted, she is definately NOT doing a ketogenic/low carb diet, which is why she will have a very difficult time losing weight...not to mention when she stalls (if she hasn't already), then her metabolism will be too far in the crapper to remedy the situation without taking time off at maintenance to reset everything.

Sporto
 
I am Weasel said:
"Warning! Warning! Danger Will Robinson!!" (arms flailing wildly)

I ain't goin' there... :nono:

....

Thanx again.
Weasel
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Sorry guys. I wasn't trying to suggest that you would mock her at all. That was just my somewhat warped brain working it's somewhat sarcastic angles. I've always gone by the creed that you never ask a woman her weight, and when the question was asked a whole episode of a bad '70s SciFi show played out in my head. Again, sorry.
I'm terrible at guessing but I'd say she's 160 to 180 at the moment.
I'll pass along this info and thanx a lot for your time.
Weasel
 
I am Weasel said:
Sorry guys. I wasn't trying to suggest that you would mock her at all. That was just my somewhat warped brain working it's somewhat sarcastic angles. I've always gone by the creed that you never ask a woman her weight, and when the question was asked a whole episode of a bad '70s SciFi show played out in my head. Again, sorry.
I'm terrible at guessing but I'd say she's 160 to 180 at the moment.
I'll pass along this info and thanx a lot for your time.
Weasel
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That's ok...sarcasm is hard to pick up over a computer screen :)

No worries...we are all here to help!

Sporto
 
Sporto said:
That's ok...sarcasm is hard to pick up over a computer screen :)

No worries...we are all here to help!

Sporto
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And you guys have! She's talked to a counsulor who agreed on raising her protein up by about 20G since she's doin' cardio 5 days a week.
We're working on lowering her carbs to compensate for the increased protein (food) right now. It looks like she's gonna add a 25G protein shake, maybe with some blended strawberries, after workouts and that'll be in exchange for one of her usual 'snacks' which are mostly carbs.
Awesome!
Thanx for the help.
Weasel
 
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