I just got gourmet nutrition and must say it is a rocking cookbook.
In it, however, JB says that carbs on off days should come only “from fruits and veggies or low GI legumes”. My question is how the hell do people meet their carbohydrate requirements without any grains or tubers(potatoes, yams ETC). Is someone supposed to eat a ketogenic diet were almost all calories come from fat?
Just as fat is not ‘evil’ neither are carbs so I am wondering how people get enough in following this type of eating plan.
Fruits, carby veggies (green beans, broccoli, corn, lima beans), and legumes (quinoa, beans) all provide enough carbs to meet most any carb requirement. You could probably add oatmeal to the list, the GI is likely low enough.
Along with what the previous poster has stated, there is the fact that your Carb needs are simply lower on the days in which you dont train. You are not depleting them in a large way through exercise.
I follow much of the same plan and while not limiting the carbs and such they end up 100-200g lower on non w/o days as opposed to w/o days when I need that larger carb intake. Inturn my total k/cal in take is usually a bit higher on the w/o days as well. Gotta feed the need after we train.
It ends up being pretty simple and easy to deal with. Just eat your higher GI carbs after w/o and thats about it. Other than that fruits veggies and such. On other days, sure if I want some oats for my first meal or something fine. I will simply try and get those as early in the day as possible.
Just my take, want pasta fine go w/o and you get rewarded LOL, Hope that helps,
Phill
I eat veggies and HEALTHY fats, along with some animal protein (and low GI fruits) through the day. Before/During and After my workouts, I consume 120 grams of carbs (dextrose and malto) or so. In the post workout MEAL, I consume some low GI fruits (1-2 servings) and/or Beans, quinoa or oats. THAT way, I can GAIN lean muscle mass while improving my health status and minimize fat (adipose) mass. Of course i’m trying to keep my blood glucose and insulin levels under control (due to the low GI and II fruits and veggies, the protein and the healthy fats).
On non-training days I eat a carb meal in the morning (oats) and the rest of the day just eat a lot of fruits and veggies. But there is no way that I am getting anywhere close to the amount of carbs I am consuming on my training days…I don’t see how it is possibile to do that.
Do you think it is possible that some people might need more starchy carbs than others? (I’m only referring to very low GI ones of course). When I eat like most of you guys do I get bad dizzy spells every time I stand up, I can?t focus, I have no memory, I?m irritable and I become obsessed with food. Don?t get me wrong, I have stuck to this type of diet for months at a time regardless, but I honestly feel like I?m doing it at the expense of brain cells. I don?t feel right unless I?m getting at least 2-3 servings of starchy carbs a day. What?s wrong with me? Is it possibly because I am hypoglycemic?
“Do you think it is possible that some people might need more starchy carbs than others?”
a really interesting happened to me. When i first started eating the berardi way, i reacted similarily after P+F meals: i would still crave “something” (which i assumed was carbs), would generally feel tired and not my best. I would feel satisfied after P+C meals.
But eventually, after a couple of weeks of really staying true to the diet, the exact opposite started to happen. I would crave something after P+C meals (still craving carbohydrates I think) but feel really very satisified after a P+F meal.
This has been a great development and its gotten really easy to control carbs – the less you eat the less you crave it! (I still make sure to get malto/dex it in before/during/after WO and oatmeal in the morning.)
i suspect a few weeks of eating right tunes body chemistry into harmony, or something like that. I think eating ludicris amounts of fish omega-3 helps this change the most. (also, cutting out omega-6, etc etc. we all know what im talking about) Lonnie Lowery was right on the money when he refered to the almost pharmaceutical properties of eating good fats.
i dont think anyone can get into Keto on just one day (specially since it’s an off day) of not eating carbs.
on my off days i eat 1/2 of oatmeal for breakfast and then its all green fiborous veggies from there on out. Just little salads through out the day. Even then, I’m pretty sure I am not eating anwhere close 100g.
Actually, I like my off days the best. I get to relax and live off all the glycogen I stored on my W/O days … all P+F meals means that my insulin is steady the whole day, my mind is clear and peaceful.
PWO is sort of the ruff-est time for me now. After I drink my shake, first I feel really good for a bit; then, I my blood sugar just drops, I get shaky and ravenously hungry. Anyone else experience this? What do you do about this? I’m considering just finishing up most of my shake pre/during my WO
PWO is sort of the ruff-est time for me now. After I drink my shake, first I feel really good for a bit; then, I my blood sugar just drops, I get shaky and ravenously hungry. Anyone else experience this? What do you do about this? I’m considering just finishing up most of my shake pre/during my WO[/quote]
When you are having your high-gi PWO shake and creating an insulin splike it only makes sense that you blood sugar is gonna drop. But the drop should be temporary as all that sugar and carbs should kick your blood sugar back up pretty quickly. If you are not feeling well cus of the blood sugar drop you could always go the low-gi route PWO and have oats instead of dex/malto. The oats will keep your blood sugar more steady and you should not feel shaky and crappy from the large insulin spike.
yea, but low-gi post workout wont give me the insulin spike i need to kick start recovery … i guess its a nessecary evil, … i just wonder if anyone has done the low-GI PWO thing and if they had good results from it?
PWO is sort of the ruff-est time for me now. After I drink my shake, first I feel really good for a bit; then, I my blood sugar just drops, I get shaky and ravenously hungry. Anyone else experience this? What do you do about this? I’m considering just finishing up most of my shake pre/during my WO
When you are having your high-gi PWO shake and creating an insulin splike it only makes sense that you blood sugar is gonna drop. But the drop should be temporary as all that sugar and carbs should kick your blood sugar back up pretty quickly. If you are not feeling well cus of the blood sugar drop you could always go the low-gi route PWO and have oats instead of dex/malto. The oats will keep your blood sugar more steady and you should not feel shaky and crappy from the large insulin spike.[/quote]
That’s the whole idea of the P+C meal about 1 hour after the workout. Drinks during and immediately after the workout are high GI to be quickly absorbed by the body. You should then have low GI carbs in the next meal which will both neutralise the sugar crash and provide a steadily released supply of carbs until the next P+C meal.
PWO is sort of the ruff-est time for me now. After I drink my shake, first I feel really good for a bit; then, I my blood sugar just drops, I get shaky and ravenously hungry. Anyone else experience this? What do you do about this? I’m considering just finishing up most of my shake pre/during my WO
When you are having your high-gi PWO shake and creating an insulin splike it only makes sense that you blood sugar is gonna drop. But the drop should be temporary as all that sugar and carbs should kick your blood sugar back up pretty quickly. If you are not feeling well cus of the blood sugar drop you could always go the low-gi route PWO and have oats instead of dex/malto. The oats will keep your blood sugar more steady and you should not feel shaky and crappy from the large insulin spike.
That’s the whole idea of the P+C meal about 1 hour after the workout. Drinks during and immediately after the workout are high GI to be quickly absorbed by the body. You should then have low GI carbs in the next meal which will both neutralise the sugar crash and provide a steadily released supply of carbs until the next P+C meal.
Ben[/quote]
Yea, I understand the science behind it but I was just recomending a low-gi PWO shake so he won’t get the low blood sugar feeling from the large insulin spike that high-gi dex/matlo shakes give. BTW,I don’t have any problem with that feeling after my dex PWO shake though. I just know that some people go low-gi PWO and rave about it.
hiroprotagonist, yeah, I too gets the “shakes” after consuming my Surge. But just like Ben mentioned, that is why you should have a low GI carb and some protein about an hour after your PWO drink. Sometimes I have this meal about 40-45 mins. after Surge if I feel real shaky/weak.
[quote]JPBear wrote:
Do you think it is possible that some people might need more starchy carbs than others? (I’m only referring to very low GI ones of course). When I eat like most of you guys do I get bad dizzy spells every time I stand up, I can?t focus, I have no memory, I?m irritable and I become obsessed with food. Don?t get me wrong, I have stuck to this type of diet for months at a time regardless, but I honestly feel like I?m doing it at the expense of brain cells. I don?t feel right unless I?m getting at least 2-3 servings of starchy carbs a day. What?s wrong with me? Is it possibly because I am hypoglycemic? [/quote]
Are you really hypoglycemic? Without a blood glucose test it is very hard to tell. Ketosis doesn’t occur for a period of DAYS at the least, so that means that your oatmeal on Monday is still being “used” to a certain extent on Wednesday. Many people learn the tidbit that “the brain can only operate on carbohydrates,” and take this to mean that they need to eat carbs 24/7 to maintain their mental abilities.
I don’t know if you drink alcohol, but drinking alcohol on an empty stomach can cause 1-2 days of hypoglycemia in some cases, and can be more serious with binge drinking.
If you really think you might have hypoglycemia, I would get tested. If not, you might consider that the possibility that this might be a psychological “problem” with fewer carbohydrates. Hope that helps.
Could somebody give me an example of a good “high GI carb” that you can consume after a workout, that IS NOT A MRP OR PWO SHAKE. Some REAL food.
The carbs I usually eat are fruits/vegetables and oatmeal in the morning every morning.
Does whole grain bread work as a good post workout high gi carb?? And I want to clarify, when I say work out I mean lots of running. I am on xmas break now and have no access to weights or a power rack or a gym or anything. My goals are fat loss.
[quote]DeterminedNate wrote:
Could somebody give me an example of a good “high GI carb” that you can consume after a workout, that IS NOT A MRP OR PWO SHAKE. Some REAL food.
The carbs I usually eat are fruits/vegetables and oatmeal in the morning every morning.
Does whole grain bread work as a good post workout high gi carb?? And I want to clarify, when I say work out I mean lots of running. I am on xmas break now and have no access to weights or a power rack or a gym or anything. My goals are fat loss.
Thanks in advance!
Nathan[/quote]
A good high gi carb is dextrose. Just use a spoon…hehe.
Bananas and pineapple are fairly high-gi fruits and what be pretty decent to eat after a long run. But after cardio you don’t really need an insulin spike from a high-gi carb so if you want hVE the fruit, but also have some oats or brown rice as well. Add a chicken breast or tuna for some protein too.
[quote]DeterminedNate wrote:
Could somebody give me an example of a good “high GI carb” that you can consume after a workout, that IS NOT A MRP OR PWO SHAKE. Some REAL food.
The carbs I usually eat are fruits/vegetables and oatmeal in the morning every morning.
Does whole grain bread work as a good post workout high gi carb?? And I want to clarify, when I say work out I mean lots of running. I am on xmas break now and have no access to weights or a power rack or a gym or anything. My goals are fat loss.
Thanks in advance!
Nathan[/quote]
I don’t think it’s that necessary to treat running for fat loss purposes as a “workout”. There are many approaches to this though, and many experts disagree on whether high GI carbs after cardio is beneficial. When I am running, I usually run on non-gym days, so I follow Berardi’s non-training day advice in that most (if any) starchier carbs should be consumed in the morning.
I wonder about that ;; HIIT running definately burns the same if not more glycogen than a weight session … also considering how much energy to burn on like a 5 min run, seems like that would really deplete your glycogen as well. At least in terms of glycogen recovery, cardio workouts demand just as much as weight work outs. (plus can you really eat anything solid after wind sprints?)
I actually think post-cardio is the best time to drink down the PWO. Circulation is at its best; the nutrients get sucked up and distributed everwhere. who knows though, its just mental image i have.
thanks for all the advice. I had been wating like 2 hours after my PWO drink for a meal … but now i tihnk i’ll just eat it earlier. that should solve things.