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pwo question....

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Posted by: thajeepster

is .8g/kg carbs and .4g/kg protein good for pwo? I did some research and came up with this... howevery this would give me 60g carbs and 30g protein for pwo...

This would allow me to simplify my diet alot because i could eat the same ratios p/c/f for each meal on off and on days... and i'd only go about 20-30g more carbs and 10g more protein on workout days than off days.

Also, emma told me, and i agree that I should have a whole food source (nutrients) pwo as well as my dex/malto... so would:

17g dextrose
17g maltodextrin
1 med banana (27g carbs)
38g whey (30g pro)

be ok for pwo? I think it'd work well, keep in mind im having a cup of oats about an hour prior to and 80g carbs from whole wheat pasta an hour after my workout.


Posted by: LAM

you really want a 1:3 to 1:4 ratio of protein to carbs for the PWO shake.


Posted by: Akkers

I see no reason why a PWO shake should contain less than 40g of protein. Go for purely simple carbs (higher concentration of glucose which is needed for glycogen replenishment and spikes insulin to deliver nutrients to muscles). Amoutn should vary depending on intensity and length of workout (i.e. how much glycogen was depleted) anywhere from 40g - 150g.

As for the pre workout meal, get about 15-20g of complete protein in there. And for the meal with the pasta, 30g of complete protein (chicken, tuna) would be a good idea.


Posted by: thajeepster

40g whey at a 3:1 or 4:1 ratio would put me at 120-160g carbs... im only 160lbs thats a ton... Wouldnt some of the carbs i had pre wo still be there for pwo? as well as the protein?


Posted by: Psycho Dad

cutting Sucks


Posted by: min0 lee

Are you getting fat from what you're eating now? If not, I'd leave it alone.

You might need to eat your ppwo meal a little closer to your post wo shake with the dex/malto. I know I have to follow it with a real mean fairly soon or I crash, too, but I gain fat very easily also.

I'm generally more comfortable with slower carbs, but i'll be fiddling with the faster stuff again when I bulk in November. Right now, I'd rather chew my calories.


Posted by: leg_press

I was always told that the human body can't process more than 20g of protein within a 2 hour period, so post work out I pound down a whey/water shake and then have a meal an hour later


Posted by: thajeepster

you know that brings up an interesting point... if you can only process a certain amount of protein in a given amount of time, what about carbs, and fats? There has to be a limit to those as well. So if you cant process 40g protein per say, then how is 100+ grams of carbs going to be processed?


Posted by: LAM

the body will process what ever is in the GIT. how much of those nutrients will be utilized is a completely different story.


Posted by: Emma-Leigh

Quote:
Originally Posted by thajeepster
is .8g/kg carbs and .4g/kg protein good for pwo? I did some research and came up with this... howevery this would give me 60g carbs and 30g protein for pwo...

Also, emma told me, and i agree that I should have a whole food source (nutrients) pwo as well as my dex/malto... so would:

17g dextrose
17g maltodextrin
1 med banana (27g carbs)
38g whey (30g pro)

be ok for pwo? I think it'd work well, keep in mind im having a cup of oats about an hour prior to and 80g carbs from whole wheat pasta an hour after my workout.
post-workout shake I would do something like:
.5g carbs total mass = ~85g
.25g protein/lean mass = ~36g

Which would be something like:
1 cup skim milk (12g carb, 8g protein)
20g dextrose
20g maltodextrin
1 large banana (140g with no peel/5 oz = 32g carbs)
32g whey (25g pro)
= ~85g carb, ~34-35g protein


Posted by: thajeepster

yeah, right now im doing:

1 scoop whey
.5 banana
.75 skim
1 cup oats

comes out to 80g carbs, 40g+ protein.


Posted by: thajeepster

ps, this is a pretty old post, leg press must have really been digging in the archives to bring this one up.


Posted by: myCATpowerlifts

Is it ok to have that many carbs PWO if you are cutting?


Posted by: Emma-Leigh

Quote:
Originally Posted by myCATpowerlifts
Is it ok to have that many carbs PWO if you are cutting?
Yes. Total calories are what count so you just cut calories from other times in the day.

Your training should still be a priority for nutrition.


Posted by: Emma-Leigh

Quote:
Originally Posted by thajeepster
ps, this is a pretty old post, leg press must have really been digging in the archives to bring this one up.


Oops... didn't even see...


Posted by: thajeepster

Quote:
Originally Posted by myCATpowerlifts
Is it ok to have that many carbs PWO if you are cutting?
make sure your getting in sufficient carbs PREWO also, i shoot for about 75+% of my pwo carbs pre as well.


Posted by: min0 lee

Quote:
Originally Posted by Emma-Leigh


Oops... didn't even see...
We have some new members who haven't seen this so it works out just fine.







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