carbs and recovery
Users viewing topic: & 1 Guest
| luki |  | carbs and recovery | 24-04-2015 @ 18:53 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | I put on a bit of weight and decided to clean up my diet. Was drinking a beer or two 3-4 nights a week. Stopped this week. Eating sweets in work. Also stopped. Eating burgers and whatever was cheap and handy in work. Also stopped. Now I'm recovering like s**t. Sore all day after every workout and missing reps. Sleeping 8-9hrs as usual. Daily food has been something like: Bacon x3 and eggs x2 latte Latte and toast or cerial Sandwich (2 slice cheese, ham, spinach) with 300ml milk Protein shake with oats (sachet) Handfull nuts +fruit 300-400g meat with salad Oat Crackers and Cheddar Do I need more food and what can I eat and not keep getting fat. I'm thinking I'm missing sugar carbs for recovery. | ||
| VanillaGorilla |  | ... | 24-04-2015 @ 19:16 |
 the UK's leading expert in bio mechanics Member 1973, 7379 posts | Assuming the shake is post workout, the first thing I'd do is swap the oats for dextrose / glucose / maltodextrin. | ||
| deleted2_20210523 | | ... | 24-04-2015 @ 19:18 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| luki | | ... | 24-04-2015 @ 19:25 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | I workout after work at 5ish so have a shake at 3-4 so I'm not starving at start of workout. Fruit and nuts after training while cooking. | ||
| luki | | ... | 24-04-2015 @ 19:26 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | kirkynick said:If you want to make it a bit tastier, try Honey Nut Cornflakes. Make what tastier? | ||
| deleted2_20210523 | | ... | 24-04-2015 @ 19:33 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| JackRevans | | ... | 24-04-2015 @ 21:06 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | VanillaGorilla said:Assuming the shake is post workout, the first thing I'd do is swap the oats for dextrose / glucose / maltodextrin. why is this? | ||
| Fazc | | ... | 24-04-2015 @ 21:58 |
 Sports an extremely muscular arse. Member 38, 6253 posts | The issue I see here isn't with carbs per'se, rather it's with overall calories. You've gone from regularly consuming sweets, burgers, booze to cutting that all out and now you're on salad for tea! The enthusiasm is commendable but with that sort of change your stomach is going to feel like your throat was cut. I'm all for regular, healthy eating, home cooked meals, good proper food. That's what you need to switch to. The bacon and eggs is fine, sandwiches at work yeah that's okay maybe double what you're eating there. You need more for dinner though, have a proper meal. Bangers n mash, lasagne, pasta pesto, steak and chips whatever. Just something wholesome. Once that's in place I'd look at increasing your energy expenditure. Walk more, be more active. Then after that, add in some form of cardio. Or even increase volume in training. I think that's a better way to go about it. | ||
| JackRevans | | ... | 24-04-2015 @ 22:22 |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | Leftover lasagne for optimal gains | ||
| VanillaGorilla | | ... | 24-04-2015 @ 22:54 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | JackRevans said: why is this? Fast acting simple sugars to quickly replenish blood glucose and muscle glycogen. Along with electrolytes probably the most important thing to replenish quickly after exercise to ensure effective recovery. | ||
| JackRevans | | ... | 24-04-2015 @ 23:13 |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | Thank you. Oh, what amounts of each would you have? | ||
| VanillaGorilla | | ... | 24-04-2015 @ 23:28 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | Post Edited: 24.04.2015 @ 23:28 PM by VanillaGorilla There are a few studies of note (Try Tipton for one) suggesting that for recovery following resistance training the optimum ratio of high GI carbs to protein is between 2:1 and 3:1.My shake has 50grams of maltodextrin (technically a polysaccharide but works within the body as a monosaccharide), 400ml of milk, 5grams of creatine monohydrate and 1 gram of electrolytes, and 50 grams of WPC80, yielding 40 grams of protein. I also have a banana. This gives me a carb protein ratio of 2:1 (99gr:51gr) | ||
| PhillippeHalter | | ... | 24-04-2015 @ 23:37 |
 Are horror films healthy...? Member 5449, 2203 posts | Specifically what have you replaced the foods you have took out of your diet for...? Also how many calories do the foods you have stopped having equate to in total overall on average? | ||
| JackRevans | | ... | 24-04-2015 @ 23:55 |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | Thanks, I very much appreciate the information | ||
| luki | | ... | 25-04-2015 @ 09:16 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Post Edited: 25.04.2015 @ 09:19 AM by luki Farc I'm walking into work and for 30mins at lunch (when's its not raining heavy.) Will try eating pasta, rice etc with dinner. I'm not great on calories Phil. Cheese burger is 350c x4, breakfast roll 300c x2 and can is 150c x6 taken off Google. Consuming say 3000calories, estimated with sweets, less a week. I'm eating toast, sandwich, milk and shake w oats in work instead. Cans replaced with oat crackers and cheese. | ||