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Cutting & Post Workout Carbs

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Posted by: NEO_72

Hi all,

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?

Anyone have any good sources? And how many grams?

Thanks!!


Posted by: sdupdike

Lots of people add oats to their PWO shake. How much will depend on your goals and stats.


Posted by: NEO_72

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?


Posted by: Rocky_B

Quote:
Originally Posted by NEO_72
b) what some good sources are that are high GI?
some strawberries


Posted by: NEO_72

Just googled up a list of foods sorted by GI - strawberries are a 40, or low, actually.

Of the things I see, dried dates ($$), raisins or rice cakes would be med-high GI foods I could take after working out (without buying a carb sup).

So I guess I would just like to know if anyone has any opinions for/against having carbs post workout while cutting? Are they necessary?

Thanks.


Posted by: KentDog

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.


Posted by: NEO_72

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?

Thanks again.


Posted by: furion joe

Quote:
Originally Posted by NEO_72
Just googled up a list of foods sorted by GI - strawberries are a 40, or low, actually.

Of the things I see, dried dates ($$), raisins or rice cakes would be med-high GI foods I could take after working out (without buying a carb sup).

So I guess I would just like to know if anyone has any opinions for/against having carbs post workout while cutting? Are they necessary?

Thanks.
Consuming carbs post w/o (while cutting) is important; ingesting carbs at this time will promote protein synthesis, refill glycogen stores, and boost recovery.

Some trainees use dextrose and/or maltodextrin in combination with whey protein. While others use different sources of carbs to spike or not spike insulin levels pwo.

I like white rice and raisins mixed with whey protein for my pwo meal.



Cals for cutting: you can use the calories per pound formula but using macro-nutrient ratios is a better way to go IMO.

Check out this link for an idea, if you choose.

http://www.ironmagazineforums.com/sh...ad.php?t=48894

Good luck!


Posted by: NEO_72

Thanks man. My calories/lb ratio wasn't something I used as a target - it's just the result of my diet plan.

p/c/f as grams/lb = 1.12,.089,.32 right now, or 41,32, 26%.

I'm happy with that. I'd up the protein a little, but I'm maxing out my wallet right now.

I will add some carbs post workout.

Thanks







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