Exercise and dietary related questions inside.

Bog Butter

Hi. I lost a lot of weight over the last 2 years. I am now quite fit aerobically speaking. However I still want to lose the remainder of the excess fat situated on my belly. I also want to increase my overall body strength. At present I’m very active; doing 100 – 120 minutes of running per week plus about 30 minutes of anaerobic exercise.

I just have a few dietary questions if you don’t mind answering:

I tend to get hungry again after my evening meal, which I have around 6. So, in an attempt to minimise putting on fat, bearing in mind that I won’t be going to bed until 12, what type of food is best to eat at 9pm? Should I avoid fruit at this time of day? Should I avoid fat?

I recently started taking a whey protein shake and an apple straight after strenuous exercise. Is straight after exercise the best time to take the whey protein?

How long after exercise need I wait before eating a proper meal?

Khannie

malman wrote: »

Is straight after exercise the best time to take the whey protein?

Check this post out.

malman wrote: »

How long after exercise need I wait before eating a proper meal?

Approximately zero minutes. I'm guessing you're waiting because you've had the whey + apple? My preference would be to skip the whey + apple and just eat a nice big meal if the option is available. Whey is just protein. You can eat chicken instead. Or steak. It is far more delicious IMO.

Bog Butter

Thanks for the response Khannie.

In the stickies people refer to insulin level spikes. It says that we have such spikes after exercise and also after eating carbohydrates. As a consequence we are in an anabolic state, i.e. our body’s are in fat storage and muscle building mode. Is this correct?

I thought the idea was to get the protein into while insulin levels are spiked. In my case I want to lose fat so I thought that it was best not to consume fat while I’m in the anabolic state. I thought it best to wait until insulin levels were down again before consuming a proper meal. That’s why I asking how long should I wait.

Did I misread the stickies or taken it wrong?

nice_guy80

just eat a healthy meal
lots of fresh green vegs, protein - meat, fish, beans (no sauce)

the biggest thing to lose that bit of a belly (if you are doing that much running) is to cut out all the excess carbs in your diet - pasta, bread, biscuits, ryvita, processed cereals,

Bog Butter

I have porridge in the morning. Would you say that's enough grain based carbs for the day? People talk about eating pasta for energy!

top madra

malman wrote: »

I have porridge in the morning. Would you say that's enough grain based carbs for the day? People talk about eating pasta for energy!

Eat whatever you like once it below calorie maintenance to lose weight..

To put simply,

calculate your calorie amount for maintenance

reduce calories by about 500 and you will lose weight..

forget all this meal timing rubbish..

you can eat pasta,bread or any of that once it fits in your macro's

Zamboni

malman wrote: »

IPeople talk about eating pasta for energy!

People talk sh1te.
There is a lot of energy in a lump of coal.
You're not going to eat it though.