When should I eat my minimal carbs? I do Muay Thai 4-5x a week. This frequency is unchangeable as it is my single greatest interest and i am looking to complete in the next couple of months. If I am restricting carbs should I take them before or after training? (MT is fairly HIIT) if that makes a diff. Any other considerations I should be aware of? Thanks
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I suggest that you train and fuel in the same way that you intend to compete and fuel... and don't use carbs as a means to a short-term end (ie. I just ran a marathon and trained low-carb and didn't carb-load before the race and ran fine on fat fuel). Robb Wolf has an interesting post about post workout (PWO) nutrition. My suggestion would be to take your minimal carbs just after a fast or just after a HIIT workout; but Robb knows better. ;) |
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Your insulin sensitivity is the highest after working out, so any carbs should be ingested around that time, if you do want to eat them. |
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here's a link to an article discussing increased muscle inflammation with high-carb recovery diet. don't know if it still applies to lower carb intake for recovery, but something to throw in the mix nonetheless. i'm trying to figure out this carb/exercise thing as well, but in the context of training for Ironman. Cheers! |
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Another article to check out along with the great one Gilliebean recommend is this one by Matt Lalonde http://robbwolf.com/2009/10/08/crossfit-on-a-low-carb-paleo-diet-mat-lalonde-reporting/ It details his experience with crossfit and low carb paleo. I train Aikido, Iaido and Jojutsu and well as doing outside S&C via Ross Training. My expereince on the low carb side has been similar (and positive) to what Matt said in the article (after I was more fat adaptive for fuel) in that if I spaced my workouts correctly then I was recovered well enough in the interim that I was not totally destroyed going into the next workout. I am trying to lean out significantly though your goals may be different. The only time I have started adding in addictional carbs (on advice from Robb Wolf) was when I am attending training seminars where we have multiple training sessions in one day. Even then I am keeping it limited and only berries etc. |
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