Sport Sweet Potatoes/Yams

Sport Fitness
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benelson101

0
Hey all

I started eating these a month or so ago. I love roasting them or microwaving for 2-3 minutes then throwing them on the George Foreman grill to toast them up a bit.

I am trying to not eat a lot of carbs post WO as i believe they are causing me to keep my fat backside. I have been eating chicken/salmon + veg + houmous as a meal at around 10 when i get back from the gym, but i always ended up reaching for cereal as i still felt hungry.

So ive thrown in a piece of sweet potato to try to fill me up a bit - i usually slice off an inch thick piece and it has just about helped me beat the midnight snack so far.

Are these too starchy to eat late on? how do they compare to a regular potato? Should i drop the potato and just have meat/fish + portion veg such as carrots, peas, broccoli, spinach etc.

Also, i like veg, so i tend to have a lot, i know i should keep meals mini but 1 bag steam fresh veg + a portion of spinach really fills the plate up even if it doesnt do the same to me!

I presume it will break down quite quickly as it is mostly fibre and water?

Thanks
Ben
 
If it's PWO you should be eating carbs...even if it's late at night.
 
Well.. immediately postworkout you should be consuming some form of high GI carbohydrate. Idealy a mixture of dextrose and maltodextrin, or you can buy ultrafuel. Consuming high GI carbs immediately after your workout causes an insuling spike which repleneshing your glycogen levels and snaps you out OUT of a catabolic state.

I personally eat brown rice and chicken breast to fill up after a workout. The density of pasta just do it for me. Its amazing how carb rich pasta can be.
 
niceone said:
Well.. immediately postworkout you should be consuming some form of high GI carbohydrate. Idealy a mixture of dextrose and maltodextrin, or you can buy ultrafuel. Consuming high GI carbs immediately after your workout causes an insuling spike which repleneshing your glycogen levels and snaps you out OUT of a catabolic state.

I personally eat brown rice and chicken breast to fill up after a workout. The density of pasta just do it for me. Its amazing how carb rich pasta can be.
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ive always stuck to low gi carbs, i have a plateful of carrots, sweetcorn, broccoli, etc, and i eat a lot of spinach. I always have a post workout protein shake but havent taken it to the extent of having a carb supplement. i was always under the impression that higher gi carbs are to be minimised.
 
Generally that is the case, because most of the time you do not want to cause an insulin spike. During your workout, your body enters into a catabolic state (muscle breakdown) In order to minimize LBM loss after a workout you should immediately replenish your glycogen stores by consuming 100 grams of high GI carbohydrates. I know it goes against what you might believe, but this is when you actually want a high GI carb. There is also an anabolic window that you want to take advantage of, you should eat your largest meal post workout within one hour.
 
i think im confused

so i should avoid hi GI carb food all day long except for when i workout

so

if i do cardio am then weights pm i should have two hi GI carb foods right after

if i do just weights pm i need a hi gi right after

if i do both weights and cardio pm i presume i need hi gi after as well??

is it still ok to have the hi gi if i workout late and eat late? everyones told me to avoid hi gi before bed and that doing so could quickly show where the excess butt fat is coming from?

im not looking to be a body builder, just more defined, athletic etc.

The big question is.................


............... did Brad Pitt eat a hi gi carb food after working out in preparation for fight club?!!!!
 
I'm probably going to confuse you more but judging carbs by the GI is pretty useless. Only way it would really matter is if you're eating only carbs and you're eating them after an overnight fast. Otherwise, eating a meal with proteins, carbs and fats and eating these meals often throughout the day throws the GI stuff out the window.

You do need carbs with protein after training. This can be potatoes, rice, oats, dextrose (please don't mix with maltodextrin), gatorade, fruits, etc. Get those carbs in there.

As for Brad Pitt, more than likely he did not as his look is just a low bodyfat percentage with no size and/or strength. :(
 
erm ok, lets pretend im shallow and say that i wanted the look rather than the strength, what would i, if i was after that, have to consume carb wise?
 
If you just want the look, then don't worry about your post-training nutrition. Someone had once posted his training program and no amount of carbs and protein will help that.

If you change your mind at a later time, then make sure you get your carbs and protein after training. :)
 
what do you mean dont worry about post WO nutrition? surely i couldnt go eating what i want?

I do want muscle and definition, but i know im getting bigger when in fact id rather stay slim/athletic and not be a wannabe body builder. i am not a big framed person and need to be fit rather than super-strong, but keep a reasonable amount of muscle. i was thinking about swimming more.

my main goal is to reduce the size of the top of my legs and ass, and i know that that isnt happening anything like as quick as it should be. i dont want a big top half with a wobbly bottom half (oh the idignity), id rather shift the bottom half first and get rid of the curse of my life once and for all.

plus my clothes are starting to fit a little differently and i cant afford a new wardrobe!

thanks
ben
 
benelson101 said:
what do you mean dont worry about post WO nutrition? surely i couldnt go eating what i want?
Click to expand...

Um...yeah....it obviously matters. That was bad advice.

I do want muscle and definition, but i know im getting bigger when in fact id rather stay slim/athletic and not be a wannabe body builder. i am not a big framed person and need to be fit rather than super-strong, but keep a reasonable amount of muscle. i was thinking about swimming more.

my main goal is to reduce the size of the top of my legs and ass, and i know that that isnt happening anything like as quick as it should be. i dont want a big top half with a wobbly bottom half (oh the idignity), id rather shift the bottom half first and get rid of the curse of my life once and for all.

plus my clothes are starting to fit a little differently and i cant afford a new wardrobe!

thanks
ben
Click to expand...

If you just want to be a skinnier person...don't worry about proper PWO nutrition....work yourself into the ground and don't eat properly and you'll lose lots of weight...fat and muscle...and be skinny.

If you'd like to get leaner and keep your muscle, eat properly after your training. And eat properly throughout the whole day.

Not much point in working out if you're not going to do the other half of the equation - which is nutrition. Training is the easy part.

Sweet potatoes are fine PWO. Veggies...not so much.

And if you are gaining where you'd like to be losing fat...then, your diet is still off.
 
thanks for that, it sounded far more rounded towards what i want.

i do eat properly 95% of the time, it costs a bloody fortune and everyone wonders what im doing but im doing ok. i do have late night snack cravings and could always eat a nice big bowl of cereal but ive gone 3 nights now with nothing after my main post WO meal but a glass of milk.

I dont want skinny - just need to thin down my hips and ass. i am getting a better shape but i dont want to increase the size but not burn the fat.

i know its difficult to do but i want more muscle + less fat. half of the people on here tell me to eat carbs post wo, half tell me to cut them out! Similarly, ive been told to just eat a protein and vegetables, but now you say that post WO veg isnt good!!

todays meals are
1. whey shake, oatmeal + fat free milk + honey
2. 1 egg + 1 white and 1 slice wholegrain toast, some brazil nuts
3. tin tuna, salad, pitta bread, coleslaw
4. piece salmon, spinach, houmous
5. banana + nuts
6. post WO shake
7. Chicken, veg (+ a carb?)

so i think i eat decent food, just want to tweak where necessary in order to 'tone up'.

ta!
 
Everybody on the internet has an opinion, you need to consider the source :) You also need to read as much as you can so that you can make an informed decision for yourself.

Are you a guy or a girl? What are your stats? i.e. height and weight. How old are you? What is your program like? How are you lifting and how much cardio are you doing and when. Do you have any idea how many calories you are eating?

Proper PWO nutrition matters no matter what your goal :)

Gaining muscle and losing fat at the same time is not that easy, since each requires the opposite in terms of nutrition i.e. one requires eating more than maintenance, and one requires eating less. Unless you are a complete beginner, or have recently changed your training to something effective and/or are juicing.

Your diet needs lots of work but I need to know your stats before I can help any more.

benelson101 said:
thanks for that, it sounded far more rounded towards what i want.

i do eat properly 95% of the time, it costs a bloody fortune and everyone wonders what im doing but im doing ok. i do have late night snack cravings and could always eat a nice big bowl of cereal but ive gone 3 nights now with nothing after my main post WO meal but a glass of milk.

I dont want skinny - just need to thin down my hips and ass. i am getting a better shape but i dont want to increase the size but not burn the fat.

i know its difficult to do but i want more muscle + less fat. half of the people on here tell me to eat carbs post wo, half tell me to cut them out! Similarly, ive been told to just eat a protein and vegetables, but now you say that post WO veg isnt good!!

todays meals are
1. whey shake, oatmeal + fat free milk + honey
2. 1 egg + 1 white and 1 slice wholegrain toast, some brazil nuts
3. tin tuna, salad, pitta bread, coleslaw
4. piece salmon, spinach, houmous
5. banana + nuts
6. post WO shake
7. Chicken, veg (+ a carb?)

so i think i eat decent food, just want to tweak where necessary in order to 'tone up'.

ta!
Click to expand...
 
Im 22 yr old male, 74 kg, 17% bodyfat (but taken off scales so not reliable), 5' 11". I have a 32" waist but always need 33 jeans to get my ass and thighs in. In reality i know i dont look bad at all, but i notice the fat far more now other parts of me are changing.

I aim for 2200-2300 kcalories, i try to get a minimum of 150g protein (48g from whey shake). I focus carb consumption around workouts, although i always have oatmeal first thing and as you can see from above, am very confused when i should be eating my carbs.

Main foods i eat are

chicken/turkey
tins and steaks of tuna
sweet potatoes
veg (broccoli, carrots etc)
healthier soups (veg, beans, broths, clear soups)
oatmeal,
skimmed (ff milk)
wholemeal pittas
wholemeal/granary bread
eggs (1 yolk to 3 whites)
salads

but at the weekends my family has spaghetti bolognese, chilli, lasagne (how i miss the 'normal' meals!) or the occasional indian or chinese takeaway.

Training is currently (this is new as from last week, so its not 100% complete)

Monday - Upper Body, Fasted Cardio AM
Tuesday - Lower Body, HIIT
Wednesday - Fasted Cardio AM
Thursday - Upper, HIIT
Friday - Lower, Fasted Cardio AM

Saturday/Sunday - I never know whether to throw in another weights session, so do 3 upper /2 lower one week, 3 lower/2 upper the next. I will do some form of cardio, mostly a run but it could be a bike ride as the better weather is now here.

If i cant do the fasted cardio (ie i cant get up - i have trouble sleeping) ill throw in a HIIT if i have the energy but will probably just leave it out.

My weights are usually in the form of 12, 10, 8, so for bicep curls i do 12x8kg, 10x10kg, 8x12kg. My routine is, apparantly, quite well balanced but i could spend ages asking questions, main ones are

1. How do i flatten my chest? im getting size but not a great deal of shape.
2. I'm rubbish at pull ups, i can do 5 x 3 wide grip and 3 x 12 narrow grip, what can i do to improve.
3. best oblique workouts?
etc, etc, etc.

Ive been working out properly since last august, but never felt like i was doing the best thing. I am definitely fitter but still nowhere near as fit as id like; likewise im getting muscle size but shape and definition are not so good.

i workout mainly in the evening at around 7-8.30; i tend to find i struggle for energy and have to force myself round the gym but generally i enjoy it and i love exercise and sports in general.

i dont want big bulk, i want to be slender but not skinny, muscular but not well-build, etc etc you know what i mean. I have a decent frame but want it nice and toned for summer; and my ass is a curse and although its better now than it was its nothing like i want it. i dont expect miracles, just some progress to inspire me!

any help you can offer would be very much appreciated. i hear so much contradicting advice but believe im reasonably clued in now - just need to tweak to get the results i want.

thanks very much
ben
 
Abear, A lot of what I have learned goes against what you are saying here.
Could you explain these statements?

abear said:
I'm probably going to confuse you more but judging carbs by the GI is pretty useless. Only way it would really matter is if you're eating only carbs and you're eating them after an overnight fast. Otherwise, eating a meal with proteins, carbs and fats and eating these meals often throughout the day throws the GI stuff out the window.
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How is GI not a factor? Obviously things like GL are also major factors, but are you even aware of what you just said? If you are bulking (high meal frequency) and eat lots of high GI carbs do you know what that does to your system?


You do need carbs with protein after training. This can be potatoes, rice, oats, dextrose (please don't mix with maltodextrin), gatorade, fruits, etc. Get those carbs in there.
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Please don't mix? maltodextrin is great, but it has a high osmolarity, combing it with dextrose cuts that down.
And Gatorade? so many better carb sources.. Its a glorified sports drink. For the purpose of weight training, it is useless.


I really dont mean to start a pissing match, but this information just seems wrong.
 
Sure. As I said, the only way GI matters is if you're eating a carb only meal and then eating it after an overnight fast. This is how the GI is calculated. When you add protein and fats into the meal, the GI goes out the window as fats slow the absorption. No one really respectable in this business goes by the GI anymore. Research is showing this to be true. Will Brink, Alan Aragon, Lyle Mcdonald, etc I learned from them and I agree with them. Base carb foods on good food choices. If someone is eating poor foods, then again the GI is the least of their problems.

I mentioned the white potato earlier. Avoiding this food makes no sense. Another mention is milk which has a low GI but packs an insulin response that compares to white bread.

Everyone got on the malto and dextrose bandwagon after Beradi's pwo puzzle article/supplement ad. But if you look at the research, this was done on only carb only post-training meals.

maltodextrin is simply a polysaccharide that's linearly chained glucose. the reason folks say you should add it to your postworkout glucose (dextrose) is to activate additional transport mechanisms for quicker gastric emptying, as well as lower the osmolarity (solute concentration) of the solution due to the longer chains as opposed to just the single-unit glucose molecules. the theory of malto + dex speeding gastric emptying is fine & dandy -- assuming that those are the only components in your shake. but one itty bitty detail that everyone seems to miss is that the addition of protein (and other substrates for that matter) blows the whole equation & negates the need to attempt to speed up gastric emptying with malto. this is because the introduction of additional factors such as amino acids changes the ENTIRE behavior of the mix. malto is not a necessary component for maximal gastric evacuation unless your postW solution is strictly composed of carbohydrate (a suboptimal scenario to begin with). let me repeat: adding malto to dex for increasing gastric emptying is based on studies looking at carbohydrate-only solutions.
 
benelson101 said:
what do you mean dont worry about post WO nutrition? surely i couldnt go eating what i want?

I do want muscle and definition, but i know im getting bigger when in fact id rather stay slim/athletic and not be a wannabe body builder. i am not a big framed person and need to be fit rather than super-strong, but keep a reasonable amount of muscle. i was thinking about swimming more.

my main goal is to reduce the size of the top of my legs and ass, and i know that that isnt happening anything like as quick as it should be. i dont want a big top half with a wobbly bottom half (oh the idignity), id rather shift the bottom half first and get rid of the curse of my life once and for all.

plus my clothes are starting to fit a little differently and i cant afford a new wardrobe!

thanks
ben
Click to expand...
I mean just what I posted. The Brad Pitt look is a joke and no post-training nutrition will help out that training plan so it really doesn't matter what's done.

Now if you're serious about training, a post-training shake alone will not make you huge but is a great idea to implement. Total caloric intake matters most when gaining size so that's what you need to watch. Many people gain a ton of strength and look muscular with low bodyfat percentage just by watching their total caloric intake. :)
 
wild said:
Um...yeah....it obviously matters. That was bad advice.



If you just want to be a skinnier person...don't worry about proper PWO nutrition....work yourself into the ground and don't eat properly and you'll lose lots of weight...fat and muscle...and be skinny. .
Click to expand...
Dude you just described the Brad Pitt look which is what I was referring to.
 
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