All of the literature I've read has been confusing. Robb says carbs/protein, Sisson says he sometimes fasts, and on and on. But here's where I'm confused: I'm on a relatively low carb paleo right now, getting 25-75 carbs/day. I keep them low in order to keep my body burning fat (I have at least 20 lbs to lose). Now, let's say I do my HIIT/sprint work out or lifting or crossfit (don't judge me), and after the workout I'm spent. Should I refuel with carbs that I'm working so hard on keeping low? Should I stick to protein and sacrifice a speedier recovery? What do you think? Am I looking at this the wrong way?
The post workout refeed!...If your gain is fat loss and you are not concerned with increasing overall mass then I would skip the refeed idea altogeather. Proceed with your normal eat when hungry plan. The refeed only becomes important for packing on mass (muscle and fat at the same time usually). If you stick to your plan you should retain your lean muscle, or increase it, while you burn the extra goo.
Can you maintain a high workout intensity plus overall good energy and health while continuously carb-restricting yourself? Two concepts to keep in mind:
(1) Individual differences in macro needs: Some people just seem able to burn fat forever and maintain excellent energy on very low carbs. Some people do not. It is not black and white, however--this goes on a continuum. If you find yourself lacking in energy, try slowly adding in more carbs--esp. post-workout--and observe the response.
(2) Carb-cycling can be brutally effective for maintaining energy and muscle while also burning fat. In short: eat a moderate to liberal amount of post-workout carbs, but stay very low carb at all other times . Please see these articles for details: http://www.t-nation.com/free_online_article/most_recent/controlledcarb_bulking_strategy http://www.t-nation.com/free_online_article/most_recent/researchapproved_carb_cycling
If it were me, and I was really trying to get shredded, I'd probably go around 100 carbs--most of them PW in the form of sweet potatoes, bananas, squashes, or similar--on workout days and stay very low carb (20-30 grams, trace carbs from veg only) all other days.
But your mileage may vary!
If you are on a diet, low om carbohydrates. Would I recomend you to concentrate the carbohydrate intake 1-2 hours before your WOD, so your energi is on max under excercise. Then dont eat at least one hour after training.