I posted on here before and people referred me to Christian T’s beginning articles, but I’d like to clarify a few things. I want to start every morning with a protein shake, end every day with a long absorbing protein like casein, so milk or cottage cheese most likely. Throughout the day I’m going to have 3-4 meals consisting protein and fibrous vegetables, totaling the 200g of protein or so that I need.
My first question is: how do i distribute my caloric requirements among low gi carbs and health fats. Christian T’s article advocates eating mostly healthy fats for energy, while Hyght’s article on carb cycling advocates mostly carbs ( Shredded at Last ). So which one do I follow? Also, is it Christian T. right in saying that the two shouldn’t accompany each other in one meal?
My second question is: following a cardio workout, should I consume a pwo shake with carbs + protein like I would after lifting? Thanks guys. I wouldn’t ask on the forums if I couldn’t find it in the articles. Appreciate the help.
I’m pretty sure cardio requires a PWO meal. Yes, your insulin sensitivity increases after cardio, which makes it the best time to consume carbs. So yeah, I would eat carbs with your protein after your cardio. The only caveat is that your body will respond different to carbs than mine. So experiment.
Check out some of John Berardi’s nutrition articles if you haven’t already.
With regards to the cardio, I think it depends on the intensity. If you just finished some HIIT, then probably. Also, it depends on your goals, and whether or not you think the extra carbs will be beneficial.
[quote]chimera182 wrote:
With regards to the cardio, I think it depends on the intensity. If you just finished some HIIT, then probably. Also, it depends on your goals, and whether or not you think the extra carbs will be beneficial.[/quote]
hi again
I agree with you for the most part. Personally, I would always include a PWO drink or light meal after a run. A cup of whole milk with a little bit of chocolate whey protein is sometimes all I need.
In John Berardi’s Massive Eating, he gives low intensity running a MET value of 7. High intensity running is 18 points, and intense free weight lifting a 6. Using his formula, a 160 lb person running long and slow for 30 minutes would expend about 250 calories.
If you want to maintain your weight or increase it, you’ll have to add about 250 calories to your diet anyways. And the best place is right after the exercise, when the body wants to replenish and repair itself.
[quote]zugzwang wrote:
chimera182 wrote:
With regards to the cardio, I think it depends on the intensity. If you just finished some HIIT, then probably. Also, it depends on your goals, and whether or not you think the extra carbs will be beneficial.
In John Berardi’s Massive Eating, he gives low intensity running a MET value of 7. High intensity running is 18 points, and intense free weight lifting a 6. Using his formula, a 160 lb person running long and slow for 30 minutes would expend about 250 calories.
If you want to maintain your weight or increase it, you’ll have to add about 250 calories to your diet anyways. And the best place is right after the exercise, when the body wants to replenish and repair itself.[/quote]
True, I guess if it’s after a workout (even if it is cardio) his body will be better at partitioning the calories.
[quote]velban wrote:
thanks for the pwo info that really sorts things out. any recommends on the fats vs carbs front? or articles?[/quote]
It depends on your body type, if you handle carbs well then you should have plenty. If not, then have them in moderation. Fats are generally good for you, olive oil, fish oil, coconut oil, can’t go wrong with those.
I do not advise downing a PWO shake full of carbs and protein after HIIT. In my experience, it has retarded fat loss during a cutting phase. It might be useful during a bulk phase- I can’t attest to that.
Generally, a good place to start with in dividing your fat and cho is to split the caloric content 50/50. So you’ve got your protein down (200g or whatever), you’ve selected a kcal range (lets say 3k, for instance), and you divide the remaining kcal up evenly (1100kcal each, or about 275 carbs and 120g fats). And then you adjust based upon how your body feels, how easy it is to prepare the meals, and how you are progressing towards your goals.
i figured that any sort of muscle work would require some immediate re-upping of carbs and protein to prevent catabolism etc. i know that would hinder the full effects of HIIT but i also thought that the “full” effects of HIIT would entail some muscle loss as well.
The effects of “catabolism” are over-rated. You will only reach that state if you go into a big deficit. Just take a double whey shake after. I use 1.5 whey + a lucozade hydro active sachet to prevent soreness.
