Large amount of
carbs after training.
This isn't to say that you shouldn't have
carbs after training, you should, but you should worry more about the quality of the source, rather than exact timing or the speed of its digestion.
The fourth factor is fast
carbs after training.
I choose to do this because: I train at night and I like to eat most of
my carbs after my training, carbs can make me sleepy, and they often make me crave more carbs.
Not exact matches
I'd say the year 2013 was a revolutionary year for me in term of my fitness and nutrition journey, especially
after I am being coached by Debby K. I've learned a lot regarding how to
train properly, using heavy weights, plus understanding how my body responds to certain foods / macros by doing
Carb Nite Solution ®, all under her guidance.
«The
carbs supply energy to
train and replace muscle glycogen
after you've
trained — plus refined sugars cause the body to release insulin, which
after traininghas a very anabolic effect and enhances protein synthesis.»
According to her trainer, Jessica Alba quickly lost 25 pounds of baby weight in just 2 months
after giving birth to daughter Honor Marie with a low fat, low -
carb diet and by sweating her butt off with an hour - long routine of core exercises, cardio and circuit
training six times of week.
Yale researchers reported in the journal Military Medicine that
after survival
training, «carbohydrate administration» — eating complex
carbs like those in carrots and potatoes — boosted soldiers» cognitive functioning.
If you are
training hard and heavy and are making sure that your diet is filled with high amounts of protein, veggies rich in vitamins and fibers and complex
carbs, but you are still not getting the results you're
after, whey protein will most definitely help you get your ideal physique faster.
Consuming a dose of the right type of protein and
carbs immediately
after training restarts the muscle building process by increasing nitrogen retention and protein synthesis.
Eat a small high - protein, high -
carb meal 30 - 60 minutes before each workout and one within 60 minutes
after finishing the
training.
Pick two days of the week when you're not consuming too much
carbs, and consume fast burning sugars
after your
training.
Additionally, make sure to support your recovery
after a grueling workout by eating high -
carb and protein - rich post-training meals, pausing for one or two days before you
train again and taking certain supplements that help maintain bone density.
Consume
carbs along with protein just before
training and immediately
after training.
If you don't have the time to eat a solid post-workout meal, make sure to pack a ready - to - drink shake containing both fast - digesting
carbs and protein that you can consume as soon as you finish
training or within an hour
after the workout.
Within half an hour before and
after your
training session, eat some slow - burning
carbs like fruit, whole grain bread or oatmeal, and wash it down with your protein shake!
After four to six weeks of eating like this, switch to 2.5 grams of
carbs and 1.2 grams of protein per pound of bodyweight on all
training days.
On the other hand, when you eat
after training you need fast
carbs like that waxy maize starch which will drive your insulin up the wall.
«Pre - and post-workout snacking doesn't vary that much... we generally recommend about 15 to 25 grams of protein and one gram of
carbs per kilogram of body weight
after a heavy
training session — our bodies don't use any more than 25 grams of protein in recovery and any extra will typically get stored as body weight.»
It's important to mention that this workout won't bring you great results if you're on a very low
carb diet or an extreme cutting protocol and it's highly advisable to consume plenty of fast digesting
carbs before, during and
after the
training in order to keep the glycogen coming and enhance recovery.
For best results, pair your post-workout fast - digesting
carbs with 30 grams of protein powder right
after you finish your
training.
So while dividing your total
carb intake into six meals a day is a smart move, the best idea is to make sure to eat more of them at breakfast and
after training to make optimal use of their muscle - building properties, and skip them at the end of the day to avoid unwanted fat storage.
You can just eat your breakfast, eat some complex
carbs a couple of hours
after that and go
train.
Complex
carbs will ensure stable insulin levels during the day, they will give you more energy for intensive weight
training sessions, while fast
carbs will reload the depleted glycogen faster
after training.
Further, there are sports nutritionist that I respect who suggest focusing the majority of your
carbs within a few hours before or
after your strength
training workouts.
For example, people that do strength
training on M / W / F and cardio on T / T / S could have protein /
carbs after strength
training, and protein / fat
after cardio.
A
carb drink with a scoop or two of a low fat protein powder will work wonders right
after you
train.
Consuming high GI
carbs within the first 15 minutes to 2 hours
after training can give you a big head start on replenishing depleted glycogen levels in the muscle.
Hi Samantha, the article you were referring to was talking about eating
carbs after strength
training, while this one is talking about not eating them
after cardio.
You use your muscle's stored glycogen when you
train hard, so be sure to replenish it with
carbs after your workout.
You'll never hear anyone credit their weight - loss success to «
training when the body is in the fat - burning zone» or «not eating
carbs after 6 pm.»
This is because ectomorphs have a very active thyroid gland, an incredible metabolic rate and a higher ability to assimilate
carbs than the other body types, which means that their bodies require more
carbs to get an insulin spike
after training.
Immediately
after training, consume another portion of fast acting
carbs to kick - start the recovery process.
With this diet, would you do weight
training after carbs or before?
Simple
carbs help replenish muscle glycogen stores
after intense
training.
After a
training session, consuming
carbs with protein in 2:1 ratio has been proven to help the body use up the protein more effectively.
After an intense
training session, the muscle cells should be «starving» for some
carbs to replenish the glycogen that has been depleted from the intense workout.
These researchers subjected ~ 30 strength -
trained individuals to a battery of performance assessments before and
after 7 days of a low
carb [ketogenic] diet.
2 — I like to have protein / fat meals
after cardio and protein /
carb meals
after weight
training if I'm trying to lose weight.
So
after cardio you do a protein / fat meal like a protein shake with whey, what does your protein /
carb meal look like
after weight
training?
After careful examination of my diet, it seemed like the only way to make sure I was getting at least 30 % of my calories from protein and at least 1 gram per pound of body weight (two fairly common, simple guidelines to go by if you'd like to maintain a moderately low -
carb diet and enhance a strength -
training program.)
This tells us that worrying about spiking our insulin immediately
after training with tremendous amounts of high - GI
carbs is not necessary, as our insulin is already above the threshold for exerting its maximal benefit.
During
training days you take 30 grams of
carbs during the day before
training and
after training you have a 2 - 3 hour window to take lots of high GI
carbs and try spike your insulin during this cructial time period.
On
training days, consume the majority of your
carbs immediately
after your workout, spread between your post-workout shake and the first meal
after training.
One study [19] found that relatively high - intensity «cardio» performed while fasted increased subjects» insulin sensitivity beyond the group who did the same
training after a
carb meal, even in the context of a normally obesogenic high - fat, high -
carb diet.
This was 5 hours
after my first meal (full - fat yogurt with berries and nuts, about 10 grams of net
carbs), and 2 hours
after my workout (60 minutes of resistance
training combined with light cardio and stretching).
They think they
trained so hard that they need to take in 400 grams of
carbs or something
after a workout when 100 or 200 is enough.
They discuss how she came to use
Carb Nite ®
after trial and error to lose 90 lbs, how she used it with German volume
training, and how she looks at inches lost instead of what the scale says.
I try since 7 weeks but each Monday and Tuesday are hard with «weaning off»
carbs I had following lots of
training Thursday through to Sunday as well as the delayed post exercise soreness
after long events, those 2 days are tough.
Aim to consume 0.5 - 0.7 grams of
carbs per pound (1.1 - 1.5 grams per kilogram) of body weight within 30 minutes
after your
training session to help the body refill its glycogen tank, so to speak.