[Running] Nutrition - Ausbb

PowerBuilder · 15-12-2009, 10:38 PM

Here's the scene, you've just finished with a tough session. You got everything done & your feeling good...no wait, your feeling great!! Now the big question is, in terms of post workout nutrition, what do you do ?

Do you still stick with PRO & CHO at the same amount that ya'd have if you had done a weight session, or would it be different ?

It's pretty normal for me to have 35g of protein with 50g of waxy maize...would that be suffice after a cardio session ?

Shrek · 16-12-2009, 11:17 AM

I do not have a PWO shake after cardio, I have some aminos pre and post and then eat as normal.

eaglebay · 03-02-2010, 09:23 PM

spam alert

Ben · 03-02-2010, 10:55 PM

Reported.....

Shrek · 04-02-2010, 06:44 PM

mmmm delicious

Fadi · 15-02-2010, 11:49 PM

Quote:

Originally Posted by PowerBuilder

Here's the scene, you've just finished with a tough session. You got everything done & your feeling good...no wait, your feeling great!! Now the big question is, in terms of post workout nutrition, what do you do ?

Do you still stick with PRO & CHO at the same amount that ya'd have if you had done a weight session, or would it be different ?

It's pretty normal for me to have 35g of protein with 50g of waxy maize...would that be suffice after a cardio session ?

PB, obviously you're doing what you're doing for a reason. And everyone's reason is good for them. Now if your reason to having the 50g of WMS and WPI (I'm assuming here) is to spike/stimulate your insulin blood levels so as to minimise muscle loss due to the overproduction of the stress hormone cortisol at this crucial time, then I would change the carb to protein ratio from what you have now (1:0.7) to 4:1 or 3:1 in favour of carbs. Therefore for your 50gms of WMS, you'd only need between 12.5gms to 16.5gms of WPI to reach the balance I'm talking about.

Why?

Insulin stabilisation. Whey protein is a great insulin stabiliser, not something you'd want straight after training where a spike is more preferable to kick the muscle machinery into high gear. This is only relevant within that 45 minutes time frame we call the window of opportunity.

Again why?

Because at this time your cells are very much insulin sensitive instead of insulin resistant, meaning the chance of you becoming fat at this time is very slim (pun intended)!

Fadi.

PowerBuilder · 16-02-2010, 05:05 PM

Thanks fadi. I was under the impression that WPI turns into glucose quite quickly due to it being very quickly absorbed into the blood stream. Is that right?!

I've been doing a lot of stair sprints lately, I'll use the above advice you've put together as a PWO strategy!!

Christian · 16-02-2010, 05:26 PM

I thought it was very ahrd for your body to use amminos as energy unless there were no other carb sources present? And that this state is very catabolic.

Ketosis isnt it?

Kyle Aaron · 16-02-2010, 05:41 PM

Weights, cardio, same demands on system. You just need more carbs postworkout for cardio if it was really long. But 30 minutes heavy weights, 30 minutes cardio, same-same for nutrition.

haz · 16-02-2010, 07:45 PM

i'm under the impression that ketosis is when fat is used as the primary source of fuel. the fat get turned into ketos. and a ketogenic diet is when there are little to no carbs and therefor fat is used as fuel in the form of ketos. i may be wrong.

15-12-2009, 10:38 PM	#1 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,145	Nutrition Here's the scene, you've just finished with a tough session. You got everything done & your feeling good...no wait, your feeling great!! Now the big question is, in terms of post workout nutrition, what do you do ? Do you still stick with PRO & CHO at the same amount that ya'd have if you had done a weight session, or would it be different ? It's pretty normal for me to have 35g of protein with 50g of waxy maize...would that be suffice after a cardio session ? __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

03-02-2010, 09:23 PM	#3 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	spam alert __________________

03-02-2010, 10:55 PM	#4 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	Reported..... __________________ 137.5/97.5/150 @ 71

16-02-2010, 05:05 PM	#7 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,145	Thanks fadi. I was under the impression that WPI turns into glucose quite quickly due to it being very quickly absorbed into the blood stream. Is that right?! I've been doing a lot of stair sprints lately, I'll use the above advice you've put together as a PWO strategy!! __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

16-02-2010, 05:26 PM	#8 (permalink)
Christian Active Member June10MOTM Join Date: Aug 2009 Location: Sydney Gender: Posts: 5,826	I thought it was very ahrd for your body to use amminos as energy unless there were no other carb sources present? And that this state is very catabolic. Ketosis isnt it? __________________ S.P.N.H - Strength Power Nutrition Health http://www.facebook.com/spnhsydney *Information I provide does not substitute a proper medical evaluation by a medical professional; nor does it constitute practitioner/patient relationship, or liability, in any way.

16-02-2010, 05:41 PM	#9 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Weights, cardio, same demands on system. You just need more carbs postworkout for cardio if it was really long. But 30 minutes heavy weights, 30 minutes cardio, same-same for nutrition. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

16-02-2010, 07:45 PM	#10 (permalink)
haz Active Member Join Date: Aug 2009 Location: Sydney Gender: Posts: 1,259	i'm under the impression that ketosis is when fat is used as the primary source of fuel. the fat get turned into ketos. and a ketogenic diet is when there are little to no carbs and therefor fat is used as fuel in the form of ketos. i may be wrong. __________________ Harry