Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
I know that after you workout, you are suppose to consume a shake that consists of carbs and protein, and then a couple hours later, have a solid meal composd of carbs.
I have two questions...
1. I workout in the evening right before the gym closes, because that way I can avoid the crowds. However, I normally go to bed within an hour of coming home, so what should I do about the post workout nutrition? Is just having the shake good enough?
2. I have always heard that you are not suppose to have many carbs after about 3 PM. Which is the truth??
Thanks a lot, and info on this would be appreciated.
also, can anyone recommend which kind of supplement is best for this? I always thought a protein shake was the best, but they usually have minimal amounts of carbs.
I have lost a decent amount of fat in the past 2 months and have made some strength gains and overall am much happier with my appearance, but would love to get more muscular. I eat healthy.
1. I workout in the evening right before the gym closes, because that way I can avoid the crowds. However, I normally go to bed within an hour of coming home, so what should I do about the post workout nutrition? Is just having the shake good enough?
You could have a shake, just make it pretty big w. alot of protein and carbs. But it's probably more optimal to have a 2nd meal. As long as you get your cals in you're cool.
Quote:
Originally Posted by Mistertornado
2. I have always heard that you are not suppose to have many carbs after about 3 PM. Which is the truth??
Mark
That's a very general statement, and depends on the situation. If you give us some info about yourself(weight, goals, ect.), we can probably give you more specific advice. But here's a simple answer:
If you're working out, you can and should have carbs late, around your workout. If you aren't working out that night, it's probably better to get your carbs from veggies.
Hope this helps.
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Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
(1) Have your normal shake before bed. One possible addition would be some casein protein, which will last longer in your system, so you don't feel like you're wasting any time for protein synthesis. Hell, down your shake and then have 1/2- 1 cup of low-fat cottage cheese before you lay down.
(2) This is not true. Others (like Alan Aragon right here on our site) can explain it better. Essentially, worry about your overall daily intake of your macro-nutrients (fats, carbs, proteins). Timing matters for some of it (like workout time), etc. but generally it's the "average" amounts that will make the long term differences. Like PA said above, the type of carbs will make more of a difference. In other words, for physique changes (fat loss, etc.), 200g of carbs made up of vegetables, fruits and whole grains is far superior to just 150g of white flour and corn syrup.
That carb after 3 thing is a myth, particularly where PWO meals come into play.
Depending on your goals, you could approach this in different ways.
Losing fat? Have your shake. Then, if you're still hungry at bedtime, have a protein snack like cottage cheese or a shake. Carbs are optional. Won't hurt, particularly this close to the workout.
Trying to get strong? Definately have the protein snack. Lean more toward carbs than against them.
Trying to get big? Eat up. Take advantage of the anabolic state in the pwo hours, even if going to bed. Have a high protein snack with a good amount of carbs. Doesn't have to be high gi, fast acting, etc. Just non-fruit carbs and protein. Oatmeal, cereal, etc. with protein powder (it can be on the side, if you like) or cottage cheese. Meat is good, too. Maybe some brown rice, pasta, sweet potatoes, etc.
To better understand workout nutrition,Read this
It helped me alot and should give you an idea of what to do.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
I am 28 yrs, 5'11", 185 lbs...not sure what my bf% is but my guess is that it is somewhere between 15 and 20%. A few months ago was closer to 200lbs, but have lost a decent amount of fat. Not sure about how much muscle gain I've been making, but I am getting stronger and look better than I did before.
My goals are to gain muscle. Ideally would love to be 200lbs and something near 10% bf.
I eat small meals throughout the day, and get lots of veggies. I think that I may be going overboard on the carbs during the day though. It's just too hard to have a meal without them. Like at breakfast, I can't have eggs everyday, so what else is possible that doesn't have carbs?
About the post workout shake...is it ok if I just chop up a banana and some strawberries into the protein shake? That would add a lot of carbs.
You say you think you've been eating too many carbs, but at the same time you've lost fat and look and feel stronger. Now to me, this means you are worrying about what the media has told you to worry about (and you're not alone).... but in reality, what you're doing is working (at least for now).
Also, most people estimate incorrectly when it comes to their food. Set up a free fitday account:
and find out what you're really getting, then report back on that!
As for the banana and strawberries: sounds good. Some people will point out that it's less than optimal, in that maltodextrin or something would be better... and in some ways they're right. But then I go back to "you seem to be doing well as is". And those two fruits have potassium, which most of us are short on.
If you're trying to get bigger though, I'd add in some oatmeal before bed too (the real stuff, not the packets with sugar!)
I am 28 yrs, 5'11", 185 lbs...not sure what my bf% is but my guess is that it is somewhere between 15 and 20%. A few months ago was closer to 200lbs, but have lost a decent amount of fat. Not sure about how much muscle gain I've been making, but I am getting stronger and look better than I did before.
My goals are to gain muscle. Ideally would love to be 200lbs and something near 10% bf.
I eat small meals throughout the day, and get lots of veggies. I think that I may be going overboard on the carbs during the day though. It's just too hard to have a meal without them. Like at breakfast, I can't have eggs everyday, so what else is possible that doesn't have carbs?
About the post workout shake...is it ok if I just chop up a banana and some strawberries into the protein shake? That would add a lot of carbs.
Thanks for the help!!
Mark
I'd go with oatmeal or even oats blended into the shake. Some fruit for flavor, but the bulk of the carbs from something non-fruity. Yogurt, perhaps?
I wish I knew exactly why, but I've read that fruit doesn't do much to raise insulin levels, which is really what you want, pwo. The increase in insulin shuttles the protein and carbs to all the right places.
Also, if you're doing well on the amount of carbs you're eating, why worry? Do you think you'd have done better without them? If so, maybe it's something to look at.
When I was on the Testosterone Advantage Plan, I lost plenty of fat. Pretty quickly and steadily, too. I'd call TAP a moderate carb diet. I had bread, beans, or tortillas with virtually every meal. Just not as much as I would have in the past (when I was fat).
You say you want to gain muscle and weight. You need carbs to get bigger. Don't worry about having carbs for breakfast, your body handles them well then.
I
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
carbs postworkout = good, regardless of time of day
carbs preworkout = good, regardless of time of day
crabs after a hot date = bad, regardless of time of day
carbs postworkout = good, regardless of time of day
carbs preworkout = good, regardless of time of day
crabs after a hot date = bad, regardless of time of day
Thanks for all of the great advice. With regards to the post workout shake, which product would you guys recommend? Something that has both the carbs and the protein that are needed during the pwo period. The stuff that I have right now has very little carbs in it, as I use to think that carbs were "evil".
Post workout nutrition before bedtime??
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