Post exercise carbs

N

nol3afclover

New member
I see a lot of articles, suggesting that you absolutely should eat a boat load of carbs after a workout, to restore glycogen stores. The amount suggested is around 220 - 550g of carbs per day to properly recover from workouts. Is this true? I usually eat more protein than carbs, and quite generally end up with about 200g protein and about the same in carbs. I don't really like to eat up on carbs after a workout, normally I enjoy a high protein shake with SOME carbs, but reading these articles, maybe I should be munching on ALOT more carbs????
 
The amount suggested is around 220 - 550g of carbs per day to properly recover from workouts. Is this true?
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If you do the math, those numbers equate to 880 - 2200 calories from carbs alone.

Do you think it's true?

You can safely load on carbs post workout (and at breakfast), but nothing near those numbers.
 
You do not need that many carbs post workout. If you Google it, you can find a calculator that tells you the average number of carbs you need post workout at your weight/height. Its not a definite number, but gives you a general number to mess with. Also stick with simple carbs post workout, as they restore the fastest. Google simple carbs and you will see a list of foods considered...
 
Ya, that's just poppy cock.

PWO carbs are good. Taken with protein, it shuttles the required 'building blocks' to the places that need them most. But eating thousands of calories worth is a little ridiculous.

I'd like to see the article, actually.

To add, pre-workout nutrition is just as important.
 
Sure.

I mean, if you think about it, the nutrients you ingest pre-training are those that will be digested during training. So obviously there is some need to pay attention here.

Personally, my workout nutrition looks something like this:

60-90 minutes before training I have a balanced meal containing roughly equal amounts of protein and carbs. It will also contain some fats if it meets my macro totals that comprise my current meal strategy.

I then have a peri-workout shake containing 1 scoop of whey, 30 grams of dextrose, and 30 grams of maltodextrin. (this will vary depending on the person) Half of this is sipped during my workout. The latter half is really my post-workout shake that I slam down while walking to my car from the gym.

Then I have a post-post workout meal 1-2 hours after training that again, is balanced.

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Pre-workout nutrition specifically is important for obvious reasons. What you eat before training is ultimately what's providing fuel for the workout. The primary objective here is to provide adaquate carbohydrate and aminos to aid in sparing glycogen and in minimizing the catabolic effects of the bout of training, repsectively.
 
I should also add that this is hair-splitting. If your calories are in check throughout the day and you're are getting adequate amounts of your nutrients throughout the day, things are probably going to fall into place.
 
Cheap and easy, plus non-filling. When bulking I am full enough.... don't need to have solid foods getting in the way or my peri-workout shake. You can just as easily use other things (gatorade powder, whole foods, etc).
 
And to add, I wouldn't shoot for your post workout carb to be coming from only fructose....

Yes, it's a carb, but IMO it's too slow digesting.
 
You're a braver man than I am for sipping whey. That crap makes me gag like nobody's business.

That's what I thought you were gonna say, I was just seeing if there was some other reason you had behind it all other than "have your energy and building blocks in place when you go in."

I personally can't work out with much of anything in my stomach, or that'll most likely see the trashcan at worst, or detract from the overall quality of my workout at best. Normally, the best I can do is maybe part of a PBJ or other super light sandwich an hour before, but I hardly ever even do that. Maybe it's a reflex from the days of the stupidly acidic creatine swill I was choking down before gym time (I'm of the pre-workout camp, though you'll find plenty on both sides of that argument), but no matter the cause, I still can't do it.

Good to know it's nothing other than just having to fight going in low on fuel.
 
James said:
You're a braver man than I am for sipping whey. That crap makes me gag like nobody's business.
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Trust me, I'm picky when it comes to this stuff!

I have hated most wheys that I've tried.

I like what I'm currently using. By like, I really mean I look forward to drinking it. But I also know that I've liked certain wheys before that others have hated.

If you want to give it a whirl, it's ON whey protein.
 
powder?

How do you mix it? I currently am just mixing generic cheapo whey with milk and blending (I'm allergic to bananas, so I can't use them, sadly).
 
I workout at night for an hour and am usually done around ten-fifteen-ish. Becasue I go to bed only two hours later, I don't usually eat after running. Is this not a good idea? I never seem to be hungry. In fact I'm never hungry until breakfast the next morning.
 
James said:
powder?

How do you mix it? I currently am just mixing generic cheapo whey with milk and blending (I'm allergic to bananas, so I can't use them, sadly).
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ya, it's powder.

It depends if I'm bulking or not. When I'm bulking I generally just shake it up with some milk.

When I'm cutting, more often I mix it with water.

Here is what I use:

Bodybuilding.com - Optimum 100% Whey Protein - With Faster-Acting HYDROWHEY! On sale now!

I've heard all the flavors are great. Personally I only tried the chocolate and the mint chocolate... but both are great IMO.
 
Invariant said:
I workout at night for an hour and am usually done around ten-fifteen-ish. Becasue I go to bed only two hours later, I don't usually eat after running. Is this not a good idea? I never seem to be hungry. In fact I'm never hungry until breakfast the next morning.
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Running and weight lifting are different animals.

Though, personally, I'd probably still eat something.
 
Steve said:
Running and weight lifting are different animals.

Though, personally, I'd probably still eat something.
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Is there something specific I should be eating? Or would perhaps just a piece of fruit be fine? Is this to revamp my body's glycogen store after a workout then?
 
With regular cardio, I wouldn't be too concerned. I'd eat personally just b/c cardio makes me hungry. But that's it.

If you were doing more intense/anaerobic stuff... then I'd worry about getting in some carbs and protein.
 
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