If you are still trying to have an intense workout you should take those 5 % (or even some more) of
carbs around the workout.
If I'm traveling or off my routine for any reason, I typically spread out my meals, choose nutrient - dense foods, and time
my carbs around my workouts.
You may wish to follow a bodybuilding meal plan and consume your bulk of
carbs around your workouts or exercise schedule.
So, if you don't consume ample supplies of
carbs around your workout, you'll greatly diminish muscle mass gains.
This is also a more advanced form used by athletes, which allows you to add more
carbs around workouts.
Try to cycle
your carbs around your workout, and then avoid anything but vegetables (as your carb source) for the rest of the day.
Not exact matches
After: After a low - intensity
workout, Rhines suggests staying
around or below 100 grams of
carbs for the day to stay in that fat burning zone.
Try to eat
around 70 - 80 % of your total
carbs after the
workout.
As you can see this
workout is very intense and because of the high volume work you'll need to lower the weights.After the third work day, rest for two days.You should eat about 3 hours before this
workout and do some heavy (but clean) eating after the
workout.This means that you should eat lots of protein (
around 1.5 g / lb a day) from lean meats, eggs, fish, low fat milk and nuts.As for the
carbs — eat low glycemic
carbs through out the day and a big meal of high glycemic
carbs along with protein right after the
workout.
I always eat my higher
carb meals
around my
workout.
Eating
around your
workouts, you always want to include protein and
carbs for optimal energy and recovery.
Eat complex
carbs in the morning and
around your
workouts, and eat lots of vegetables, fruit and greens.
One thing you need to keep in mind is that if you do want to follow an intense
workout, you need to add some
carbs for energy
around it and you may need to add an additional rest day or two because of the low energy levels.
You also want to make sure you are prioritizing starchy
carbs (i.e. sweet potatoes, brown rice etc),
around your
workouts (pre / post
workout is best).
My levels are normal and I work out 7 days a week - 5 days weight training and 4 intense cardio days (so some days even have 2
workouts) I eat 90 % whole foods, a good balance of protein and veggies and fruit, and
carbs in the morning and
around my
workouts.
The difference to standard keto dieting is you eat
carbs pre-
workout or
around your
workout times whichever days you train.
I used to eat
around 250 grams of
carbs a day, but now I'm taking in close to 500 grams on hard
workout days.
I eat my
carb - rich foods
around my
workout (2/3 of a banana before a
workout, 1/3 after — although now I'd like to focus on low GI fruits), and generally stay away from grains.
Timing: Most of your daily
carbs should be eaten
around your
workout window.
No matter what type of diet you're using — high -
carb, timed -
carb, or even ketogenic — you need to organize your meals
around your
workouts.
Is it a case of the body becoming fat adapted that it can quite happily break down glycerol and protein into glucose more efficiently via glucogenesis and meets the shortfall this way, or is it that the consumption of these
carbs was strategically eaten
around workouts to not throw the athlete out of ketosis.
In the mornings, focus on
carbs in the morning and
around your
workout, the rest of the day should include lean proteins and quality fats.
Around workouts have
carbs.
A moderate volume
workout of
around 6 - 9 sets per muscle group only depletes about 36 - 39 % of your muscle glycogen.7, 8 If you do more than that in two
workouts within eight hours, eating
carbs soon after your first
workout is a good idea.
Tony, my carbohydrate focus is based
around my
workouts: with more
carbs on the days I'm training and sessions (I do time my meals
around my routines), and on rest days I find lower -
carbs is best.
• Meal 4 (post
workout meal): 1 packet of Meal Replacement Powder / 1 scoop of Power
Carb • Meal 5: Wild Atlantic Salmon (85 grams), 150 grams of potatoes, any veggies (as above) • Optional Meal Before Bed: 1 cup of Greek Yogurt
around 30 min before bed with 1/2 tablespoon of almond butter
Instead, try to make better choices, and if you're worried about fat gain, you can time your
carb intake to
around your
workout and your first meal of the day.
Most bodybuilders start to cut out their
carb intake as they get leaner, and they start moving it to
around their
workouts.