Proper Feuling

x_rated_mo · Post by **x_rated_mo** » Sun Apr 01, 2007 11:16 am

Protien aside, how much carbs/fats/cals is the right amount to have before/after a 15 min-ish run/Int.Train?
Because when i do running, i would not want to use up the protien, thats for sure.

One more thing, i'm around 75kg right now, n i'm consuming 2.0g protien per kg of bodyweight.. should i consume more? I need the high protien diet for replacing fat with muscle

Thanks for the help guys, really.

badman2205 · Post by **badman2205** » Sun Apr 01, 2007 5:55 pm

sounds like your on track, keep up that protein ratio and add a little bit of sugar after your workout to spike insulin and increase protein synthesis.

swanso5 · Post by **swanso5** » Sun Apr 01, 2007 11:12 pm

i have a high carb breaky (90 grams or so)...for nect 2 meals i may have 10 - 30g of carbs per meal than i train...as soon as i finish i have protein and rice bubbles which is about 70g of carbs...yesturday when i done some bw and sprint stuff i got home had a protein and water shake (no carbs) than a banana and some apricot chicken...for a short workout you may not need as much pre/post but it would depend on what you had earlier...if you had lots of carbs for breaky )like you should) and not a lot for 3 - 5hrs before training you'll probably need more after but if you have a medium of carbs before training than you probably won't need as much to replenish...as for protein, 2g/pd/bw is more than enough

x_rated_mo · Post by **x_rated_mo** » Mon Apr 02, 2007 12:28 pm

alrighty .. so basically if i hadnt had much carbs during the day, around 70g carbs after running would be the ideal option?

swanso5 · Post by **swanso5** » Tue Apr 03, 2007 2:35 am

depending on the intensity...if doing HIIT than maybe 50g if steady state shit maybe 20 - 30g but probably try and have some before...if your going by the "eat no carbs so i burn fat" myth, it's not right as your workouts suffer without fuel, wts or cardio

sameey70 · Post by **sameey70** » Tue Apr 03, 2007 2:06 pm

The amount of carbs needed depends on intensity and duration.

x_rated_mo · Post by **x_rated_mo** » Wed Apr 04, 2007 11:30 am

no, i'm not going by low carbs at all--now i'm going to go by low fat--but what do u mean by workouts will suffer??
do u mean i will suffer cuz i dont have enough feul to work out, or otherwise?

cuz at times (rarely) i have a long day at school and i practically eat nothing ( i kno its not healthy) then i go workout at the gym and performance is about normal ..

swanso5 · Post by **swanso5** » Thu Apr 05, 2007 3:52 am

it's normal for not eating but eat throught he day and it should be even better