When breaking meals into P/F and P/C categories how would the daily timing look for a 6-7 meal diet with an evening wokout (5pm-6pm). By this I mean, when would it be most logical to have a carb heavy or fat heavy meal?
Sport Nutrient Timing (P/f and P/c)
- Thread starter heythere555
- Start date
Sport Fitness
You'd put your P+C meals around the workout. In your situation I'd do the pre-workout meal with some complex carbs, post workout with simple carbs (i.e. dextrose in your PWO shake) and the post-post workout/bedtime meal would have complex carbs again.
don't buy into the myth that you must skip carbs in the evening. your workout dictates taht you need carbs afterwards.
don't buy into the myth that you must skip carbs in the evening. your workout dictates taht you need carbs afterwards.
Great advice Malkalore and mreik. I have heard that the no carb mornings can be rough (in one of your posts Malkalore as well) but I am going to try it for a little while. If it is too tough, I think I would rather switch my workouts to 5am because being tired and grumpy doesn't appeal as much to me as energized and up earlier.
On topic though, for ease of calculation say an individual needed 200g of carbs in their diet. Would the carb portion of their day would something like this?
4:00 70 Complex Carbs Pre
5:00 - 6:00 Workout
6:00 70 Simple Carbs Post WO Shake
7:00 35 Complex Post WO Meal
9:30 25 Complex Pre-Bed
On topic though, for ease of calculation say an individual needed 200g of carbs in their diet. Would the carb portion of their day would something like this?
4:00 70 Complex Carbs Pre
5:00 - 6:00 Workout
6:00 70 Simple Carbs Post WO Shake
7:00 35 Complex Post WO Meal
9:30 25 Complex Pre-Bed
Straight from Berardi himself, in general, the 3 meals after your workout should be carbohydrate meals, the other 3-4 fat meals. Simple carb, then complex carb meals.
Ajp: When I posted the 200g daily requirement for carbs it was more for ease of calculation than anything. My current setup is a 40/30/30 breakdown with the goal of cutting fat while at least maintaining if not increasing muscle mass (increasing is difficult I know, but as I am just starting I have heard there are some initial positive muscle gains that can occur). Based on this my macro needs are 218/163/72.
My desire for undertaking this is compound. The long term goal is to reduce my body fat and increase the healthiness of my diet in order to stave off illness. At least one side of my family has a history of heart problems, diabetes, and cancer which are all things I would like to avoid at all costs.
The more fun oriented goal is to increase my speed and agility in order to be better at competetive paintball. As many individuals who play at the medium and lower levels do not look at this as an essential factor (crazy fools) I believe that this will greatly improve my performance. Bursts of speed, endurance to last through days/weekends of play, agility, and upper body strength to be able to hold positions for a time is also a must.
That is basically a summary of my current goals. Currently a numerical goal I have is to loose about 25 pounds of body fat that translates to 1.5 lbs a week. That sums it up pretty much. Please provide any feedback/questions you may have as that is how we all learn and get better
My desire for undertaking this is compound. The long term goal is to reduce my body fat and increase the healthiness of my diet in order to stave off illness. At least one side of my family has a history of heart problems, diabetes, and cancer which are all things I would like to avoid at all costs.
The more fun oriented goal is to increase my speed and agility in order to be better at competetive paintball. As many individuals who play at the medium and lower levels do not look at this as an essential factor (crazy fools) I believe that this will greatly improve my performance. Bursts of speed, endurance to last through days/weekends of play, agility, and upper body strength to be able to hold positions for a time is also a must.
That is basically a summary of my current goals. Currently a numerical goal I have is to loose about 25 pounds of body fat that translates to 1.5 lbs a week. That sums it up pretty much. Please provide any feedback/questions you may have as that is how we all learn and get better
no carbs til the evening isn't the worst thing in the world...after a few days you'll get more used to it.
if it really sucks though, you can look into carb loading one or two days a week...don't exceed 1g of carbs per pound of total bodyweight though, and do it on a day you lift weights. and of course, keep total calories the same on carb load day...so drop a little protein and fat that day to balance it out.
if it really sucks though, you can look into carb loading one or two days a week...don't exceed 1g of carbs per pound of total bodyweight though, and do it on a day you lift weights. and of course, keep total calories the same on carb load day...so drop a little protein and fat that day to balance it out.
Not trying to disagree with Berardi here at all...but I really think that most people that do separate p/c and p/f and have workouts in the late afternoon or evening really need those carbs PRE workout. So instead of having 3 pro/carb meals post workout, which the pwo shake counts as one, having one pre workout, the shake, and then one post workout.
Therefore that would be three of the "feedings" that are p/c.
The reason I say this is because you really need those carbs pre workout for energy (at least a lot of people do) if you have been doing p/f meals throughout the rest of the day...I think malkore and mreik said or hinted at that already though...
I had said you didn't need that last meal with the carbs as a simple suggestion - albeit not knowing your weight and specific stats, goals, etc...just estimating that your carbs could potentially be a little lower, but that may be something to work toward or adjust further down the line.
Depending on how your body reacts to p/c and p/f meals, and possibly if you switch the workouts toward the morning...you can look into reducing carbs throughout the day as well, a lot of people do this with success too. Keep your earlier meals p/c and as the day goes on taking out most carbs (especially simple and complex) and consuming more fats, in addition to protein, of course.
^^Well said and makes a lot of sense as well. I've been searching for some more energy pre workout and it seems that switching that last carb meal to before workout would work out just fine - thanks for the help bro!
Great Advice
I agree with AJP that the pre-workout carbs are essential for a later workout. After a few trial and error attempts at it, my workouts are much more energetic and such.
I agree with AJP that the pre-workout carbs are essential for a later workout. After a few trial and error attempts at it, my workouts are much more energetic and such.