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.

16-12-2009, 11:17 AM	#2 (permalink)
Shrek Super Moderator Join Date: Aug 2008 Location: Sydney Gender: Posts: 3,581	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 Super Member Join Date: Dec 2009 Location: Ballarat Gender: Posts: 411	Reported..... __________________ Ben http://ausbb.com/member-training-dia...r-program.html

04-02-2010, 06:44 PM	#5 (permalink)
Shrek Super Moderator Join Date: Aug 2008 Location: Sydney Gender: Posts: 3,581	mmmm delicious __________________ Cheers Adrian "Don't spend much time listening to someone talk about something they have never done." Introduce Yourself

16-02-2010, 05:26 PM	#8 (permalink)
n00bs Elite Member Join Date: Aug 2009 Location: Sydney Gender: Posts: 627	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? __________________ Squat or gtfo! 1st year Advanced Diploma of Nutritional Medicine Height 177 Weight 97 Deadlift 1rm 190kg / Power Clean 1rm 80kg / Squat 1rm 150kg / Flat Bench 105kg - All lifts made with Secondary Hypogonadism Strong is Strong Journal http://ausbb.com/member-training-dia...t-sleep-3.html

16-02-2010, 05:41 PM	#9 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 2,532	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. __________________ Apt Physical Training, CBD and southeastern suburbs, Melbourne, Australia lift like an ox, eat like a horse, sleep like a log PRs:- 5km 17'30"; 5RM SQ100 BP82.5 RW85 OHP55 DL127.5 aptphysicaltraining[at]yahoo.com.au

16-02-2010, 07:45 PM	#10 (permalink)
haz Senior Member Join Date: Aug 2009 Location: Sydney Gender: Posts: 261	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. __________________ 185cm 83kg best lifts- 110 BP, 125 SQ, 190 DL, 115 Fsquat. Bender