Sport protein, carbs and post-workout nutritioin

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sigh_hwatalyf

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im really having trouble with my diet.. my goal is to gain as much lean mass (bulking).. im kinda new.. just at it for about 2 months..

im just confused.. ive read a lot about cutting carbs and 'bout having more protein with very little carbs.. but i have also read some which say carbs are important when bulking.. which one is which?

or is post-workout nutriton a completely different strategy from the regular diet?

ive also been canvassing whey protein supplements and all of em have very little carbs in them... so when bulking, protein with a lot of carbs or little?
 
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Where did you read to have little carbs? Carbs are very important when bulking. Some people have as high as 50% of their calories come from carbohydrates, just depends on the person. You absolutely need plenty of carbs in your diet, since there is only so much protein you need, and same with fat. Typically, people find how much protein they need, about 1 gram per pound of body weight, factor in fats, and fill all the rest with good carbs. Oats, brown rice, veggies, fruits. Post workout is a little different, you want quick digesting protein and carbs. That's why whey and dextrose are perfect. Whey get digested quickly, and the simple sugars get broken down almost immediately.
 
it sounds like you've been reading cutting diets instead of focusing on bulking diets.

carbs are needed for bulking. you don't necessarily want to go insane with carbs, but you'll need em to bulk at a decent rate. if it seems like you're putting on more fat during a bulk than you expected, drop carbs by 25g a day (100calories) and see how you do at that level.
 
Someone who is losing weight is not in the same boat as someone who is gaining. For someone who needs 3000 calories per day as their maintenance :-

1) Losing weight - eat 2500 calories so that you lose 1lbs of weight a week.

2) Gaining/Bulking - eat 3500 calories so that you gain 1lbs of weight a week.

(I'm not among those privileged to be bulking so the guys who are bulking will give you better advice but cutting carbs is on scenario 1)
 
500 cals is a generic number that gets batted around. a better figure is to take maintenance calories and multiply by 10-20% (since individuals vary)...then add or subtract that to you maintenance to get bulking or cutting calorie estimates.

still, nothing is more reliable than just tracking your intake and seeing exactly where your unique thresh hold is. formulas are just good for finding a reasonable starting estimate.
 
+1 to the above. Write everything down, what you eat, what you do, how you feel (sleep, mood, energy) and start tracking it. When you know the baseline for you you can start tweaking it. For instance...

I read a great book on this called Power Eating. It gives you insight into how your body uses nutrition and also gives a pretty extensive model for gaining, maintaining, and growing.

I've been doing this for a looooong (old guy) time and I learned something pretty cool from the book that works for me with regards to adding some carbs 30 minutes post workout. I didn't change my regular nutrition plan but my recovery changed for the better and I felt stonger in short order. I used just 1/2 to a full serving of maltodextrin cabo-whatever 30 minutes afterwards depending on the muscle groups I work out.

Another interesting item in the book is a concise explanation of how glycogen, creatine, and fat are metabolized. By modeling my workout after this I had very good results when I was trimming down.

Good luck!!
 
Hey im new and i was just wondering..should whey protein and dextrose be mixed together and taken at the same time?
and how much is 60 g of dextrose in terms of table spoons?
 
True Malkore. I often wondered why people say so much mroe than your maintanance for bulking, its not like t here not getting enough energy..
 
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