When it comes time to eat the carbs when you are backloading does it matter if your carbs are loading in fructose? Should they be all natural simple carbs or can they be processed? I tried to get as many all natural carbs as I can but financially it is tough for me being a college student. Like what would be the best foods to backload carbs?
buy the book
[quote]Vladamir wrote:
When it comes time to eat the carbs when you are backloading does it matter if your carbs are loading in fructose? Should they be all natural simple carbs or can they be processed? I tried to get as many all natural carbs as I can but financially it is tough for me being a college student. Like what would be the best foods to backload carbs? [/quote]
I’d wait for the diet software kiefer is developing. But briefly, no fructose, keep first half of day protein and fat only. Carbs ONLY PWO (optimal training time is 3-5pm), high GI carbs. Don’t be a fat kid. Don’t backload on off days if you want to get lean (if so, keep carbs on off days to below 30g all day, that’s the whole days total). Otherwise backload on off days too if you want to get big.
Also, I started a thread about this a while ago. Feel free to check that out!
okay, the one question I want answered is: if I train 6.30am - 8am, do I still hold off on the carbs till about 5pm?
[quote]Vladamir wrote:
When it comes time to eat the carbs when you are backloading does it matter if your carbs are loading in fructose? Should they be all natural simple carbs or can they be processed? I tried to get as many all natural carbs as I can but financially it is tough for me being a college student. Like what would be the best foods to backload carbs? [/quote]
you can get 15 pounds of white potatoes from Sam’s for about $5. White rice is another good natural option.
[quote]caveman101 wrote:
okay, the one question I want answered is: if I train 6.30am - 8am, do I still hold off on the carbs till about 5pm?[/quote]
In your situation, Kiefer recommends that you train fasted, have a shake pwo containing a small amount of high gi carbs (dextrose, waxy maize, maltodextrin), then follow a low carb diet until that evening.
[quote]gkeeper24 wrote:
[quote]caveman101 wrote:
okay, the one question I want answered is: if I train 6.30am - 8am, do I still hold off on the carbs till about 5pm?[/quote]
In your situation, Kiefer recommends that you train fasted, have a shake pwo containing a small amount of high gi carbs (dextrose, waxy maize, maltodextrin), then follow a low carb diet until that evening.[/quote]
I asked the same question in Souix’s thread. I think i agree with ryan on his explanation. You would carbload the night before. Workout fasted, and than consume casein hyrolasate/leucine/WPI to spike insulin w/o carbs and then backload at night.
is the casein hyrolasate/leucine/WPI during the day before the back load?
i.e. a protein shake + bcaa?
[quote]caveman101 wrote:
is the casein hyrolasate/leucine/WPI during the day before the back load?
i.e. a protein shake + bcaa?[/quote]
From what i read that is for the post workout shake. Then you would eat protein/fat meals until night and then proceed to carb load.
The recommeded numbers i saw for the pwo shake were:
10-20 grams Casein Hydro
10 grams leucine
40 grams WPI
[quote]phishfood1128 wrote:
[quote]caveman101 wrote:
is the casein hyrolasate/leucine/WPI during the day before the back load?
i.e. a protein shake + bcaa?[/quote]
From what i read that is for the post workout shake. Then you would eat protein/fat meals until night and then proceed to carb load.
The recommeded numbers i saw for the pwo shake were:
10-20 grams Casein Hydro
10 grams leucine
40 grams WPI[/quote]
and about 40g of a high GI carb. Dextrose works well. OR bananas.
what the smeg is wpi?
also, thankyou guys for this advice
[quote]caveman101 wrote:
what the smeg is wpi?
also, thankyou guys for this advice[/quote]
Whey Protein Isolate
[quote]Siouxfan wrote:
[quote]Vladamir wrote:
When it comes time to eat the carbs when you are backloading does it matter if your carbs are loading in fructose? Should they be all natural simple carbs or can they be processed? I tried to get as many all natural carbs as I can but financially it is tough for me being a college student. Like what would be the best foods to backload carbs? [/quote]
I’d wait for the diet software kiefer is developing. But briefly, no fructose, keep first half of day protein and fat only. Carbs ONLY PWO (optimal training time is 3-5pm), high GI carbs. Don’t be a fat kid. Don’t backload on off days if you want to get lean (if so, keep carbs on off days to below 30g all day, that’s the whole days total). Otherwise backload on off days too if you want to get big.
Also, I started a thread about this a while ago. Feel free to check that out![/quote]
OK thank you so when it says no fructose that cuts out a lot of candy. What carbs will be good for this. It seems everything has high fructose corn syrup now adays. I am still a bit of a dieting noob.
[quote]Siouxfan wrote:
[quote]phishfood1128 wrote:
[quote]caveman101 wrote:
is the casein hyrolasate/leucine/WPI during the day before the back load?
i.e. a protein shake + bcaa?[/quote]
From what i read that is for the post workout shake. Then you would eat protein/fat meals until night and then proceed to carb load.
The recommeded numbers i saw for the pwo shake were:
10-20 grams Casein Hydro
10 grams leucine
40 grams WPI[/quote]
and about 40g of a high GI carb. Dextrose works well. OR bananas.[/quote]
According to an article i read, he recommeds that PWO shake minus the carbs. The reason behind using the leucine and Casein Hydro was to spike insulin without using carbs to resume fat burning as soon as possible (for morning workouts only).
Sioux, you have the book and you know better than I. What are your thoughts about the above?
[quote]phishfood1128 wrote:
[quote]Siouxfan wrote:
[quote]phishfood1128 wrote:
[quote]caveman101 wrote:
is the casein hyrolasate/leucine/WPI during the day before the back load?
i.e. a protein shake + bcaa?[/quote]
From what i read that is for the post workout shake. Then you would eat protein/fat meals until night and then proceed to carb load.
The recommeded numbers i saw for the pwo shake were:
10-20 grams Casein Hydro
10 grams leucine
40 grams WPI[/quote]
and about 40g of a high GI carb. Dextrose works well. OR bananas.[/quote]
According to an article i read, he recommeds that PWO shake minus the carbs. The reason behind using the leucine and Casein Hydro was to spike insulin without using carbs to resume fat burning as soon as possible (for morning workouts only).
Sioux, you have the book and you know better than I. What are your thoughts about the above?[/quote]
These were my thoughts from a lot of other reading and mutliple other authors and studies. The need for glycogen replenishment serves no purpose unless you do crazy high volume or are going to be doing another training session before your nightly carb load.
[quote]ryanbCXG wrote:
[quote]phishfood1128 wrote:
[quote]Siouxfan wrote:
[quote]phishfood1128 wrote:
[quote]caveman101 wrote:
is the casein hyrolasate/leucine/WPI during the day before the back load?
i.e. a protein shake + bcaa?[/quote]
From what i read that is for the post workout shake. Then you would eat protein/fat meals until night and then proceed to carb load.
The recommeded numbers i saw for the pwo shake were:
10-20 grams Casein Hydro
10 grams leucine
40 grams WPI[/quote]
and about 40g of a high GI carb. Dextrose works well. OR bananas.[/quote]
According to an article i read, he recommeds that PWO shake minus the carbs. The reason behind using the leucine and Casein Hydro was to spike insulin without using carbs to resume fat burning as soon as possible (for morning workouts only).
Sioux, you have the book and you know better than I. What are your thoughts about the above?[/quote]
These were my thoughts from a lot of other reading and mutliple other authors and studies. The need for glycogen replenishment serves no purpose unless you do crazy high volume or are going to be doing another training session before your nightly carb load. [/quote]
I agree. In your very high volume workouts you deplete your glycogen considerably, and are a perfect candidate for this “back loading” stuff to work. For probably the majority on here who do a 5/3/1 or some other low to medium volume workout it isn’t as advantageous. For those guys, 0.5-0.7 g/kg of carbs PWO is probably the limit.
[quote]KODOM wrote:
[quote]ryanbCXG wrote:
[quote]phishfood1128 wrote:
[quote]Siouxfan wrote:
[quote]phishfood1128 wrote:
[quote]caveman101 wrote:
is the casein hyrolasate/leucine/WPI during the day before the back load?
i.e. a protein shake + bcaa?[/quote]
From what i read that is for the post workout shake. Then you would eat protein/fat meals until night and then proceed to carb load.
The recommeded numbers i saw for the pwo shake were:
10-20 grams Casein Hydro
10 grams leucine
40 grams WPI[/quote]
and about 40g of a high GI carb. Dextrose works well. OR bananas.[/quote]
According to an article i read, he recommeds that PWO shake minus the carbs. The reason behind using the leucine and Casein Hydro was to spike insulin without using carbs to resume fat burning as soon as possible (for morning workouts only).
Sioux, you have the book and you know better than I. What are your thoughts about the above?[/quote]
These were my thoughts from a lot of other reading and mutliple other authors and studies. The need for glycogen replenishment serves no purpose unless you do crazy high volume or are going to be doing another training session before your nightly carb load. [/quote]
I agree. In your very high volume workouts you deplete your glycogen considerably, and are a perfect candidate for this “back loading” stuff to work. For probably the majority on here who do a 5/3/1 or some other low to medium volume workout it isn’t as advantageous. For those guys, 0.5-0.7 g/kg of carbs PWO is probably the limit. [/quote]
I wasnt replying about myself and my workouts, just my thoughts on morning workouts and CBL according to what i researched else where and trying to help somone else out. I do not think there is a need for most people to have carbs right after a morning workout other than the couple of exceptions.
Also Mr. KoDom. I would love to hear your thoughts on CBL book 
[quote]ryanbCXG wrote:
[quote]KODOM wrote:
[quote]ryanbCXG wrote:
[quote]phishfood1128 wrote:
[quote]Siouxfan wrote:
[quote]phishfood1128 wrote:
[quote]caveman101 wrote:
is the casein hyrolasate/leucine/WPI during the day before the back load?
i.e. a protein shake + bcaa?[/quote]
From what i read that is for the post workout shake. Then you would eat protein/fat meals until night and then proceed to carb load.
The recommeded numbers i saw for the pwo shake were:
10-20 grams Casein Hydro
10 grams leucine
40 grams WPI[/quote]
and about 40g of a high GI carb. Dextrose works well. OR bananas.[/quote]
According to an article i read, he recommeds that PWO shake minus the carbs. The reason behind using the leucine and Casein Hydro was to spike insulin without using carbs to resume fat burning as soon as possible (for morning workouts only).
Sioux, you have the book and you know better than I. What are your thoughts about the above?[/quote]
These were my thoughts from a lot of other reading and mutliple other authors and studies. The need for glycogen replenishment serves no purpose unless you do crazy high volume or are going to be doing another training session before your nightly carb load. [/quote]
I agree. In your very high volume workouts you deplete your glycogen considerably, and are a perfect candidate for this “back loading” stuff to work. For probably the majority on here who do a 5/3/1 or some other low to medium volume workout it isn’t as advantageous. For those guys, 0.5-0.7 g/kg of carbs PWO is probably the limit. [/quote]
I wasnt replying about myself and my workouts, just my thoughts on morning workouts and CBL according to what i researched else where and trying to help somone else out. I do not think there is a need for most people to have carbs right after a morning workout other than the couple of exceptions.
Also Mr. KoDom. I would love to hear your thoughts on CBL book :)[/quote]
Its coming right up.
You can do up to approximately 60g of fructose according to Kiefer/Naomi now, based on some fructose metabolism extrapolations they did from rat studies. (I’ve done the math myself and come to a similar result.)
[quote]Cr Powerlinate wrote:
You can do up to approximately 60g of fructose according to Kiefer/Naomi now, based on some fructose metabolism extrapolations they did from rat studies. (I’ve done the math myself and come to a similar result.)[/quote]
It’s constantly getting better. Which is why the book has the 1.0 on it. I’m still holding out for his diet software haha, can’t wait for that!