Sport Post W/O meal question

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xtreme381

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Hello,

Let me start off by saying, I've read all the posts possible and many articles on PWO nutrion. I know it should it a 2:1 carb/protein mix with NO FAT. However, I've refined my meal/workout schedule to fit my lifestyle. Currently, I do weights 3x's week & HIIT 2x's week. I have a protein shake 20 - 30 minutes before each work and then my dinner right after (ususally within 30 - 60 min). My works last no longer than 30 minutes on avg.

I want to know what the affects are of having fat after a workout. Will this just slow the absorption of the protein in the meals or will I actually get fatter. I'm also referring to fats that would be found in fish, olive/sesame oil or lean meats.

My goal now is to lose bodyfat.

I'm 25 5'10 my weight fluctuates between 154 - 160 during the week. I do eat 5 - 6 small meals a day (includes the shake). I can provide more info if necessary later but I'm at work so I can't put too much info in now.

I appreciate any help
 
If you are feeding that soon before a workout then you don't need to really worry to much about what is in you PWO nutrition because you aren't going to deplete your system.

People need to understand if you aren't depleting something you don't need to replace it. This doesn't mean not to re-feed PWO, but you don't have to be crazy and scared of a little fat or fiber especially in your case. So in short have at a normal meal.
 
Thanks for the info. Is that an ideal situation for losing body fat while minimizing muscle loss? Should I be depleting anything when I work out or workout without having a shake before?
 
Losing fat is about overall calories burned so look at this this way...

Lets say you don't have a shake before a workout and yeah MAYBE if you are LUCKY and tap into the RIGHT stores you may break up some fat. However, because of low pre-energy fuel your workout is burning overall less calories in the end you would be better off going full force, burning more calories and energy, regardless of which stores they are coming from.

Make sense?
 
xtreme381 said:
Thanks for the info. Is that an ideal situation for losing body fat while minimizing muscle loss? Should I be depleting anything when I work out or workout without having a shake before?
Click to expand...

When you do your HIIT and weight training, the majority of your energy comes from carb based sources such as glucose in your blood or glycogen ( i.e stored glucose ). Glycogen stores are found in your skeletal muscles and, to a lesser extent, in your liver.

In an average sized man, you've got a maximum of about 1,700+ calories of glycogen available between your muscles and liver. So, it is very unlikely that a 30 minute workout of weights or HIIT ( or both for that matter:) ) is going even come close to ' depleting ' your energy stores...i'e you're going to burn 1,700 glycogen calories in 30 minutes. If your goal is fat loss, your focus should be on calories. Under normal circumstances, the harder or longer your exercise, the more caloriies you will lose and the more calories you lose the more fat you will lose.

Normally, these glycogen stores can topped within 24 hours ( or sooner ) if you eat a normal diet of adequate calories to meet your needs along with a proper blend of nutrients. And on the topic of diet, the ideal situatiuon is to try and eat a meal consisting of carbs, protien and fat of some sort every 2.5-3.0 hours if you can. That way you always have a ready supply of glucose / glycogen ( from carbs ) and amino acids ( from protein ) available to address your energy or muscle building needs. So, if you do that, there may only be a need to have a small pre-workout snack of about 200 calories ( mostly from carbs with some protien ) 60 minutes or so before your workout. Then, have a post workout shake / snack within 15 mintues of finishing your workout.
 
This is great information. I guess I'm going to stick to what I've been doing because I don't want to stress myself out too much worrying about when & what I should eat since I've finally found a plan that works for my daily schedule. Just to give you an idea of a typical day:

Meal 1 (6-6:30am): 4 egg whites in an omelette with 1 cup of mixed vegetables, low-fat or FF cheese (1 slice or shredded), 1 tbsp milled flax, 1 slice sprouted w/w toast (sometimes i replace the flax with PB on the toast). 8 oz skim milk

meal 2 (9-9:30am): 1 cup FF cottage cheese, 1 small/med banana

Meal 3 (12-12:30pm): Turkey sandwich (2 slice sprouted w/w bread, 1 slice low-fat swiss, spinach & mustard). OR 4 oz lean poultry (chicken or turkey) & 1 cup mixed veggies)

Meal 4 (3-3:30pm): 1 sandwich bag full of raw carrots, celery, grape tomatoes and either a palm-full of mixed raw nuts (almonds, cashews, walnuts) OR 1 3.5 oz package of tuna

Meal 5 (6:30 - 7pm): Prework out shake (1 scoop of vanilla whey - 20g protein) with water

WORKOUT TIME (30 min)

Meal 6 (8-8:30pm): 4oz of chicken, turkey, or fish (tuna, salmon, tilapia) with 1 cup steamed veggies & some olive oil/garlic). Sometimes I either bake the protein, grill on a foreman or stir fry everything in a small amt of sesame oil. 8oz glass of skim milk

During the day I have 1-2 cups of coffee (morning & afternoon) with a bit of skim and then 3-4 cups green tea and constantly drink water

How does that sound for a daily diet plan? Any advice is GREATLY appreciated!!!
 
xtreme381 said:
This is great information. I guess I'm going to stick to what I've been doing because I don't want to stress myself out too much worrying about when & what I should eat since I've finally found a plan that works for my daily schedule. Just to give you an idea of a typical day:

Meal 1 (6-6:30am): 4 egg whites in an omelette with 1 cup of mixed vegetables, low-fat or FF cheese (1 slice or shredded), 1 tbsp milled flax, 1 slice sprouted w/w toast (sometimes i replace the flax with PB on the toast). 8 oz skim milk

meal 2 (9-9:30am): 1 cup FF cottage cheese, 1 small/med banana

Meal 3 (12-12:30pm): Turkey sandwich (2 slice sprouted w/w bread, 1 slice low-fat swiss, spinach & mustard). OR 4 oz lean poultry (chicken or turkey) & 1 cup mixed veggies)

Meal 4 (3-3:30pm): 1 sandwich bag full of raw carrots, celery, grape tomatoes and either a palm-full of mixed raw nuts (almonds, cashews, walnuts) OR 1 3.5 oz package of tuna

Meal 5 (6:30 - 7pm): Prework out shake (1 scoop of vanilla whey - 20g protein) with water

WORKOUT TIME (30 min)

Meal 6 (8-8:30pm): 4oz of chicken, turkey, or fish (tuna, salmon, tilapia) with 1 cup steamed veggies & some olive oil/garlic). Sometimes I either bake the protein, grill on a foreman or stir fry everything in a small amt of sesame oil. 8oz glass of skim milk

During the day I have 1-2 cups of coffee (morning & afternoon) with a bit of skim and then 3-4 cups green tea and constantly drink water

How does that sound for a daily diet plan? Any advice is GREATLY appreciated!!!
Click to expand...

Any carbs in that pre workout shake ? Your last meal was 3.0 hours earlier.
 
Wrangell said:
Any carbs in that pre workout shake ? Your last meal was 3.0 hours earlier.
Click to expand...

Not usually, Just whey and water. Should I add a carb and if so, what type? The reason I keep it to strickly protein is because it's later in the day. Sometimes about 15-20 minutes before that I'll have a cup of coffee with a bit of skim milk to energy throughout my work out.
 
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