[quote]RIT Jared wrote:
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
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.
RIT Jared
[/quote]
It probably depends on how long you are running for. Anything up to about 45 minutes probably doesn’t require anything extra nutrition-wise, but if you are starting to go endurance distance ie over an hour I would consider using a high GI shake/food. JB gives guidines for what you should do with endurance exercise on his own website, but I can’t remember which article it was mentioned in.
[quote]RIT Jared wrote:
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.
RIT Jared[/quote]
Thanks for the response, but I have been tested. I am actually hypoglycemic.
Does that change your advice? Could I really need more carbs than the average person?
I have stuck to this type of diet perfectly for up to four months at a time. My body does not seem to get used to it. Maybe my fat intake needs to be very high to compensate?
I used to think that carbs were the evil obstacle to my goals. I imagined genetic intolerance to carbs, insulin resistance,etc.
Well, I think that’s pretty much bullshit now. That’s not to say that certain individuals aren’t insulin insensitive and so forth, but it’s much less common than what many people have been made to believe–at least in the healthier than normal sub-populatiion that is T-nation.
I’m cutting right now, eating about 2500 Kcal/day (at 275lbs.!). Even while dieting I’m eating Three C+P meals on workout days (~225-250g.), and two on non-workout days (~150-175g.). One meal a day ALWAYS contains a creatine supplement with 60g. of high GI carbs (a carb called vitargo)–either first thing in the morning, or PWO. The other meal or two contain mainly oatmeal, beans, fruit. I don’t bother to count veggies in my carb count.
I also use maltodextrin (~25g.)mixed with a whey protein for my pre/during workout drink.
So, as you can see I don’t qualify for the low carb label. However, I use reasonable quantities of the correct type at the right times.
This has worked very well for me; I feel better, have more energy and strength, fuller more pumped muscles, and I recover better. All this while in no way compromising my fat loss.
if you eat carbs at the right time you can eat a alot without it compromising fat loss. Especially true if you are hypocaloric and glycogen is never totally full anyways.
imo, chronic glycogen depeletion is the fastest way to overtrain. And overtraining is just horrible.
wow, 2500 is really low for 275lbs … but whatever works.
[quote]JPBear wrote:
Thanks for the response, but I have been tested. I am actually hypoglycemic.
Does that change your advice? Could I really need more carbs than the average person?
I have stuck to this type of diet perfectly for up to four months at a time. My body does not seem to get used to it. Maybe my fat intake needs to be very high to compensate?
[/quote]
Do you keep a food log? How many carbs are/were you ingesting, and at what times of day? Have you tried achieving a higher carbohydrate intake with more fruits, less greens?
I have a really slow metabolism. I just don’t require many calories–yes, the 2500Kcal is an accurate count.
This has advantages and disadvantages. I’m able to put on muscle and keep it even during long lay offs very easily. because of my slower metabolism, my protein turn over rates just seem to be less.Therefore, for example, I’m able (and, in fact, have to)cut calories very low while dieting without sacrificing muscle. In fact, I find it easy and routine to add muscle while dieting.
Conversely, I have to watch what (and how much) I eat very closely. I put on weight, including fat, very easily. However, through intelligent carb choices and timing I’ve found that I can consume more carbs than I ever imagined possible while dieting.
It probably depends on how long you are running for. Anything up to about 45 minutes probably doesn’t require anything extra nutrition-wise, but if you are starting to go endurance distance ie over an hour I would consider using a high GI shake/food. JB gives guidines for what you should do with endurance exercise on his own website, but I can’t remember which article it was mentioned in.
Ben[/quote]
I guess I just assumed you were doing some form of HIIT for fat loss. I regularly use Surge after rugby practice, which is usually 90 minutes of various types of running. Just be careful of chugging the shake… after being that depleted, the resulting insulin spike and then crash could really wipe you out for a while.
Given that Surge PWO is a liquid, I don’t think you need to leave much time before eating. Especially if your blood sugar level is dropping as evidenced by the “shakes” or whatever.
To me, this really indicates you’ve already stored the carbs provided.
For those of you with this type of response, I’d say give it some time to clear the stomach, then immediately eat a meal containing low GI carbs and proteins. These will go through your system slower, but you want them releasing into your bloodsteam in time to catch your fall, so to speak.
How much time is the key. I’d defer to the experts, but maybe something like 20-40 minutes? Finish the Surge and start putting together your next meal. Once you’ve got the anabolic thing happening keep those nutrients available.
hey thanks for all the advice, it really did the trick. Last two workouts i’ve basically split what was my PWO drink in two. Half of it remained the drink. the other half, 1/2 cup of oatmeal and whey. I gave myself about 40 mins between the drink and the oatmeal and it has worked wonders. Instead feeling weak and shaky after the workout, I get a nice kick from the drink part & the oatmeal keeps me going. I think this is like the best thing thats happened to my nutriton/excercise program in a long time.
It probably depends on how long you are running for. Anything up to about 45 minutes probably doesn’t require anything extra nutrition-wise, but if you are starting to go endurance distance ie over an hour I would consider using a high GI shake/food. JB gives guidines for what you should do with endurance exercise on his own website, but I can’t remember which article it was mentioned in.
Ben
I guess I just assumed you were doing some form of HIIT for fat loss. I regularly use Surge after rugby practice, which is usually 90 minutes of various types of running. Just be careful of chugging the shake… after being that depleted, the resulting insulin spike and then crash could really wipe you out for a while.
RIT Jared[/quote]
I forgot to mention that the article said to consume a sports drink such as Gatorade during the exercise, so this would prevent depletion and lessen the insulin spike afterwards. The normal guidelines of eating a P+C meal about an hour afterwards still applies.
I’ll be able to experiment this in the next few weeks as I’m on holidays and intend to do more endurance stuff like long bike rides and swimming for a while (training for a few triathalons coming up this summer). As I’m relatively new to T-Nation and have only learned about the nutrition side of things recently this will be my first attempt at long distance exercise with proper PWO nutrition, so I’ll let you know how things go.
Also, good to see that you are a rugby player RIT Jared! Since reading T-Nation I’ve been constantly surprised at the number of Americans playing rugby. I knew that it was popular in Canada but it is good to see that the game is growing in the US. As I’ve said to another rugby player on another thread, it will be great when the US rugby standard increases to a point where a test match between us (Australia) and you guys is a competitive event.
[quote]hiroprotagonist wrote:
hey thanks for all the advice, it really did the trick. Last two workouts i’ve basically split what was my PWO drink in two. Half of it remained the drink. the other half, 1/2 cup of oatmeal and whey. I gave myself about 40 mins between the drink and the oatmeal and it has worked wonders. Instead feeling weak and shaky after the workout, I get a nice kick from the drink part & the oatmeal keeps me going. I think this is like the best thing thats happened to my nutriton/excercise program in a long time.[/quote]
Don’t combine the PWO Shake and solid food in the same meal. You are defeating the purpose. Get your shake in immed after your workout. Better yet do half during your workout and half at the end of the workout. Regardless, eat your whole food meal 40 to 60 minutes after the shake, this will allow you to avoid the crash you’ve been experiencing.