I am on a low carb diet, keeping them to about 30g per day. I’m following Thib’s advice on peri/post workout nutrition (whey/glutamine/glycine/BCAAs) and find myself dog tired about an hour after lifting (4pm) into the early evening. Like I really need a nap. Once I have dinner (protein/veggies), I am fine.
I’ve been doing this for awhile and am operating just fine on low carbs (got past the lethargy/mental fog long ago). This issue only comes up on lifting days. It’s not a problem per se, I am really just curious as to what it is (low blood sugar?) and whether anyone else experiences the same thing.
Thanks, although I am getting plenty. My ratio is somewhere around 50% protein, 43% fat, the rest being comprised of carbs. Are saying I should be consuming fat in the post w/o meal?
I would suggest eating something solid an hour after your PWO shake, doesn’t have to be a big meal if you dinner is a larger meal but something in your belly will help. I always eat something solid 45-60 minutes after my PWO shake. If I don’t, or can’t for some reason I too expereince a major crash in energy @ the 1 hour mark.
Thanks for the replies all. I am doing low volume overall (Thib’s Dstroying Fat): roughly 5x5.
My cals have been gradually reduced as I wasn’t seeing results: started at 2600/day, now around 1900 - 2k (I’m 6, 180 btw). Maybe I need to try to get my workout in a little earlier and move a meal to about an hour afterward. Or start staggering my cals between lifting and non-lifting days.
Odds are good that one of three things is happening:
Your blood sugar is crashing
Your cortisol is crashing
Both
While I am not Thibs, I am a BioSig practitioner so I have a lot of experience with the G+G shake. First off, I personally prefer using the aminos pre and during workout and just having the shake post. There are enough BCAA’s in your protein powder, and you will benefit more from just the BCAA’s when you have more blood in the muscle (i.e. while you are lifting weights). This is the idea behind SWF.
How much of each ingredient are you using? I’d remove the glycine first and see if it solves the issue - then slowly start adding it back in.
Chances are the lack of energy you feel is due to a insulin spike from the combination of Amino acids, as that is what the combination in the shake are meant to do without blunting ketosis,try adding Power Drive for your CNS. But if you are getting sleep post workout shake and your vascular and feeling a gnarly pump chances are your insulin is spiked and shuttling nutrients to your muscles…which is a good thing
[quote]Tyler23 wrote:
Thanks, although I am getting plenty. My ratio is somewhere around 50% protein, 43% fat, the rest being comprised of carbs. Are saying I should be consuming fat in the post w/o meal?[/quote]
Hi, I’m an idiot. Why are consuming less 43% fat and 50%protein?
The ratio should be the other way around on a low-carb plan if you want to avoid gluconeogenesis.
[quote]ksommer wrote:
Odds are good that one of three things is happening:
Your blood sugar is crashing
Your cortisol is crashing
Both
While I am not Thibs, I am a BioSig practitioner so I have a lot of experience with the G+G shake. First off, I personally prefer using the aminos pre and during workout and just having the shake post. There are enough BCAA’s in your protein powder, and you will benefit more from just the BCAA’s when you have more blood in the muscle (i.e. while you are lifting weights). This is the idea behind SWF.
How much of each ingredient are you using? I’d remove the glycine first and see if it solves the issue - then slowly start adding it back in.[/quote]
Yeah, had a Biosig done a couple weeks ago. I should have been more specific.
I was using 15g glucine but stopped that awhile back. I don’t get more than 10g per shake, but sometimes I skip it altogether. The glutamine post w/o is supposed to be up to 40g, but 20g is all I can handle (but is still touchy) else my stomach would be in a knot whilst I sit upon the shitter.
[quote]vrvc11 wrote:
Chances are the lack of energy you feel is due to a insulin spike from the combination of Amino acids, as that is what the combination in the shake are meant to do without blunting ketosis,try adding Power Drive for your CNS. But if you are getting sleep post workout shake and your vascular and feeling a gnarly pump chances are your insulin is spiked and shuttling nutrients to your muscles…which is a good thing[/quote]
Not sure abt the pump as it’s pretty low reps/volume. Again, this whole thing doesn’t really bother me, I am just more curious as to why it happens. If I can improve something, though, I am willing to give it a shot. Thanks for the Power Drive recommendation.
[quote]Evil1 wrote:
Tyler23 wrote:
Thanks, although I am getting plenty. My ratio is somewhere around 50% protein, 43% fat, the rest being comprised of carbs. Are saying I should be consuming fat in the post w/o meal?
Hi, I’m an idiot. Why are consuming less 43% fat and 50%protein?
The ratio should be the other way around on a low-carb plan if you want to avoid gluconeogenesis.
The low fat intake is probably your problem.[/quote]
I’ve been averaging close to 100g fat per day; I didn’t realize that was “low”. However, I am getting less than I was as I dropped the chicken with skin for skinless as I was trying to find a way to drop cals but still get my protein in (prot is about 250g/day).
[quote]Tyler23 wrote:
Evil1 wrote:
Tyler23 wrote:
Thanks, although I am getting plenty. My ratio is somewhere around 50% protein, 43% fat, the rest being comprised of carbs. Are saying I should be consuming fat in the post w/o meal?
Hi, I’m an idiot. Why are consuming less 43% fat and 50%protein?
The ratio should be the other way around on a low-carb plan if you want to avoid gluconeogenesis.
The low fat intake is probably your problem.
I’ve been averaging close to 100g fat per day; I didn’t realize that was “low”. However, I am getting less than I was as I dropped the chicken with skin for skinless as I was trying to find a way to drop cals but still get my protein in (prot is about 250g/day).[/quote]
You need to have fats at a higher percentage than protein on a low-carb plan. It would be different were your carbs at 30%. Your body will use the most abundant macronutrient available. You do not want it using protein since, it will then strip aminos from muscle for fuel in defecits.
What do you think about using 500 mg bromelain with even a PWO shake?
If the argument is that the shake would be absorbed sooner than the bromelain would reach the gut, couldn’t you take the bromelain about 15-20 min prior to the shake?
[quote]PonceDeLeon wrote:
ksommer (I hope you read this),
What do you think about using 500 mg bromelain with even a PWO shake?
If the argument is that the shake would be absorbed sooner than the bromelain would reach the gut, couldn’t you take the bromelain about 15-20 min prior to the shake?[/quote]
At Defining Edge we sometimes do enzymes with the post-workout feeding. I am not too knowledgable on enzymatic activity, but I think it is possible they “build-up” to a sense - so the timing of their intake may not be as crucial as say supplemental HCl.
Are you getting gas with your PWO shake? That is probably resultant of the glutamine - or a reaction to whey which is more common than you might think.
[quote]ksommer wrote:
Who is doing your BioSig? I am wondering why this person gave you a shake pre-workout as Charles told us specifically NOT to do this.
You have to realize the glutamine is healing your gut. It takes time but those symptoms will go away.
[/quote]
In his defense, I don’t think I shared the pre-workout info with him, I just gave him the overall pic (BCAA, glutamine, etc.). However, I often don’t have the Grow in my pre-workout shake because lunch is close enough to lifting time that I don’t feel I need it. BTW, this is Thib’s plan I am following and he is the one who calls for the split that way.
As for the glutamine, I will try to bump it up slowly. However, it can be pretty uncomfortable at the levels I am already at. I am also using 10g in my morning shake.