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Post work out nutrition!

  • 26-03-2013 3:32pm
    #1
    SpaceCowb0y
    Registered Users, Registered Users 2 Posts: 4,094 ✭✭✭


    Ok so i already posted this in the nutrition forum but i'm not getting much of a response so decided to post it here so Mods please feel free to close/delete the thread if it doesn't get any attention here either!

    So this ones for some of the nutrition gurus out there...

    I've been training for a good few years now and know my body quite well i'd like to think but still feel with regards to proper nutrition i could still learn so much more!

    I can be quite anal with my diet to the point of weighing things to get my macros/calories spot on each day and usually tailor my diet when im cutting for the weight i'm aiming to be not for my current weight.

    At the moment i usually have a carb meal in the morning, one at lunch, one pre and one post workout! For breakfast its oats and for the rest its small portions of brown rice.

    Starting today i changed my diet though, im cutting out the carbs for breakfast in favour of just eggs and instead of brown rice post workout im going to try long grain white/basmati? Im also thinking of replacing the carbs i'll lose from my morning oats with dextrose in my PWO shake like i normally would take while bulking!

    I spoke to my old trainer yesterday and he was telling me how he eats no carbs during the day now until after he trains and then he eats 2 carb meals after but he trains around lunch time where as i dont get the opportunity until about 7pm in the evening! I tried having no carbs after my lunch meal and just chicken and broccoli pre workout this evening and felt so weak during my training seesion so wont be doing that again!

    Another thing im wondering is it was the same person who told me to swap brown rice for white/basmati rice post workout instead to raise my insulin levels, but im pretty sure if i keep mixing dextrose into my PWO shake that would do the job so id hardly need another fast acting carb in my post workout meal which i usually have about a half hour 45 mins after training would i? Surely a slow digesting carb with a lower GI rating would be better to tie me over until i go to sleep?

    What im looking for is the specific types of carbs at the exact right times! As i said, should i substitute brown rice for white/basmati post workout or is this even necessary if im still mixing dextrose in my PWO shake?

    to break it down further

    i am aiming to be a very lean 13 stone (182lbs) so have tailored my diet accordingly allotting:

    255g protein (1020 cals)
    65g fat (approx 600 cals)
    185g carbs (745 cals)

    daily total = 2365 cals minimum (ill up my fats and carbs slightly on training days)


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