The last part of my diet I need to adjust is my post workout shake - currently a scoop of whey and 5g glutamine. I've just read that even when cutting that needs to be mixed with a high GI carb source - is this true?
Thanks Sdupdike. I definitely have room to add 20-30 grams of carbs post WO, or shift a few around. I'm cutting right now and my calorie/weight ratio is like 10.5. I've been losing just under 2 lbs/week for the past 3 weeks, so I can slow that down a little bit.
Oats would be slow to absorb though right? I thought you wanted simple carbs to get an insulin spike?
Still curious if:
a) it's necessary to have carbs after a WO while cutting, and
b) what some good sources are that are high GI?
I think carbs post workout are necessary. I do oats and whey. I think there are mixed views on whether or not you really want an insulin spike post workout for losing weight. Also, are you nearing the end of a cut? Because 10.5 cal./lb of LBM is pretty low.
Thanks for the info. I just redid my totals - it's like 10.8 calories/lb, and I just started 3 weeks ago (lost about 5 lbs). I've read you want between 10-13 cals/lb on a cut? It will go up as I lose, so it's okay for the start isn't it?
I have a blended oat shake in the morning now, but at the gym I just have my shaker bottle - do you just throw oats in there? Or are you having your post shake at home?