I am a track and field multi athlete, my question is...
If I want to make sure I get maximum recovery potential from post workout meal without gaining much fat mass as well should I, or should I not include any fat in my post workout meal? Currently I do some protein with a banana muffin with some table sugar in it to spike my insulin.. as well as olive oil usually sneaks on the frying pan as well..
Any suggestions welcome! Thanks
As long as protein is adequate, the "insulin spike" isn't necessary, so neither is the sugar or other carbs.
As far as I know, the fat will have no effect on recovery, but it's a good way to make sure you're getting sufficient calories.
In one study of elite athletes, those with the greatest calorie deficits had the highest bodyfat percentage.
The researchers speculated that basal metabolism was reduced by calorie-restriction to the point that the athletes gained fat on fewer calories.
Lose weight and make sure its fat.....For me low carb with HIT resistance training does the trick.
Sorry that was just to your title. Really PWO meal is overrated. Just getting in enough of the macros you want on a daily basis is key. Fat in your post work out meal will NOT reduce your ability to build or transmit protein into muscle contrary to popular belief. So go ahead and eat that fatty steak, or put butter on your potato.
Really depends on what the rest of your diet is through out the whole day. You can try to cycle your macros. Eat higher fats throughout the day or on nonworkout days. Then use your carbs to fuel your workout pre, intra & post windows while keeping fat 0 or low.
Ya, PWO meals are over rated. Might want to try to read leangains.com and learn a thing or two. Olympic gymnasts don't eat breakfast, but certainly don't low carb, vlc, and they most certainly worry greatly about PWO meals.
That being said, Carbs and lean proteins are the way to go. No need to slam spike your insulin, however, if your lean, it will not hurt a bit, but instead will help slam glycogen into your muscles, just stop eating too much fructose for the love of god, just a little goes a long, long, long way, and if you liver is already almost full, its not need at all.
Hey Sam shoot me an email and we'll discuss this a little more, I'm really curious and want to hash this out with you. You'll see that I don't eat a high carb diet at all for maintenance, but just a well timed one and you'll see why I think this is important when you are not of the view that an athlete needs to be eating high carb diets all the time unless they're trying to gain. Just cheek my profile and there's an email address in there that you can reach me at. Hope to hear from you and learn some.
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