[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

blbarclay · 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!!

n00bs · 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: 1,397	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 ? __________________ "It is not the volume of work, but the correct construction of the training system in the diversity of physical exercises that is especially important." — N.P. Laputin and V.G. Oleshko, Soviet weightlifting coaches

16-12-2009, 11:17 AM	#2 (permalink)
Shrek Super Moderator Join Date: Aug 2008 Location: Sydney Gender: Posts: 4,998	I do not have a PWO shake after cardio, I have some aminos pre and post and then eat as normal. __________________ Cheers Adrian. "Don't spend much time listening to someone talk about something they have never done." Introduce Yourself

03-02-2010, 09:23 PM	#3 (permalink)
eaglebay Regular Member Join Date: Oct 2009 Location: Perth Gender: Posts: 370	spam alert __________________ Gary http://ausbb.com/member-training-diaries/9605-eaglebays-beginner-program-8.html

03-02-2010, 10:55 PM	#4 (permalink)
blbarclay Active Member Join Date: Dec 2009 Gender: Posts: 1,320	Reported..... __________________ Best lifts @ 71kg SQ 137.5 BP 97.5 DL 140

04-02-2010, 06:44 PM	#5 (permalink)
Shrek Super Moderator Join Date: Aug 2008 Location: Sydney Gender: Posts: 4,998	mmmm delicious __________________ Cheers Adrian. "Don't spend much time listening to someone talk about something they have never done." Introduce Yourself

16-02-2010, 05:05 PM	#7 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 1,397	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!! __________________ "It is not the volume of work, but the correct construction of the training system in the diversity of physical exercises that is especially important." — N.P. Laputin and V.G. Oleshko, Soviet weightlifting coaches

16-02-2010, 05:26 PM	#8 (permalink)
n00bs Active Member June10MOTM Join Date: Aug 2009 Location: Sydney Gender: Posts: 3,007	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? __________________ There is more to health than, fat/carb/protein ratios.. Nutrition Man Height 177 Weight 107 525kg total - Deadlift 1rm 220kg , 5rm 200 / Powerclean 5x3 80kg / Squat 185kg/ Bench 120kg / Push Press 100kg Infomation i present is not a replacement for professional medical advice..

16-02-2010, 05:41 PM	#9 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 2,987	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. __________________ Personal trainer in Hawthorn and Box Hill 2010 March - 5RM/kg SQ105 BP82.5 RW87.5 OHP57.5 DL127.5 - 5km 22'30" "If you do not find time to become and remain healthy, you will be obliged to find time to be ill." - George Hackenschmidt, 1935

16-02-2010, 07:45 PM	#10 (permalink)
haz Elite Member Join Date: Aug 2009 Location: Sydney Gender: Posts: 614	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 186cm 83kg best lifts- 115 BP, 140 SQ, 210 DL