I always eat 100 to 200 grams, and lean meats and eat one to two apples immediately after training.
Does anyone use other models, and achieves good results?
That is, better to physical activity, lose fat and keep, or gain muscle mass.
After the workout, I wont take in any calories for a while. I eat a high fat meal (all of my meals are high at) when I'm actually hungry which can be an hour or so after working out or maybe longer if I first have a short sleep after working out.
I believe that when the body says "sleep" I should sleep and when the body says "eat", I should eat. I would rather do this than force myself to eat or drink something that I don't really want yet just because some guy in a bodybuilding mag said it's a good idea.
I have never been able to get to grips with the idea of eating carbs to burn fat. Also this rush to take in more calories after a workout. When is the fat burning going to actually start if all these carbs keep pouring in?
I'm leaning out - Eating carbs in forms of some fruit (apple or banana), sweet potato and/or coconut water before a workout 30-60 mins prior on average.
BCAA with some rock salt in a shake after (sweetened with sucralose; bcaa without flavor tastes like poo)
And that is about it. Recover well and maintaining if not gaining strength.
Just remember paleo is not low carb by default and my honest opinion is that if your undertaking some form of high intensity training then adding some carbs on top of your trace carbs from vegies is needed. Doesn't need to be much, vary it with intensity and you will feel better physically and mentally. Have been down the low carb route, loading up on coconut cream to pump through workouts. Hard going and you get used to feeling flat. Doesn't pertain to your question but more for the benefit of other readers who come across this one.
BTW; steak and apples work for you?
If you're trying to lose fat, you might want to try working out while fasted, as in a 16 hour IF - so that means, skipping breakfast, supplementing with BCAA on waking and before the workout, then avoiding food until at least an hour after the work out.
This will allow you to reset insulin resistance, and start autophagy as well.
You certainly can eat carbs after this window to replenish glycogen stores if you've had a high intensity workout, though you'd probably want protein in there too. If you skip the carbs and feel like zombie until the next day, you did need the carbs. :)
I don't eat anything for two hours before or after my workout (ala Art DeVany). Breakfast is usually high fat, medium protein, and a smattering of carbs (bacon, eggs, taters). After a workout, I'll eat extra protein and aim for 60gm or better.
If it's 100-200 grams of protein postworkout (in addition to whatever you are eating throughout the day), I can tell you in my experience you might just be over-doing it. I might get 220gm total on workout days, and for two days after my biggest training day.