I've been paleo for several months and am now at a healthy scale weight (female, 5'6", 135lb). I don't look the way I'd like and a friend recommended weight training to get the muscle definition I want. I'm planning on starting Sarting Strength on Monday, 3x/ week and either walking or something else low-key the other days. What do I eat post workout on my lifting days? I'm definitely not looking to bulk up, but I do want to make strength and performance gains. Do I stick with my typical high-fat, low-carb, adequate protein regime? Add carbs PWO? Just carbs PWO or a combination of carbs/fat/protein?
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Martin at Leangains has alot to say about this. You won't "bulk up" so much, but you'll become really strong really fast on that program. I recommend the Leangains approach, which is to cycle carbs (high carb PWO, low carb high fat the rest of the time.) |
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Since Starting Strength isn't high intensity and you have a rest day (or two) in between sessions, PWO nutrition isn't that important. If your current eating plan is working, keep it. Your glycogen stores will replenish on their own, even on a LC diet via gluconeogenesis, in that amount of time with that training. Also, running for a few hours with depleted glycogen stores might be hormetic. If you were doing HIIT or Crossfit, I'd tell you to do PWO carbs for a couple reasons. Alternatively, you may want to play around with your macronutrient %s independent to your workout protocol. Some people do better on a little more carbs, even if they've had success LC, it helps to switch gears. Overall, I'd recommend trying both. Start without PWO nutrition since that is your current diet and record your performance and how you feel (and any other metrics). Then, throw the PWO carbs/nutrition in the mix and compare. That will give you a more definitive n=1 answer. |
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This PWO meal is the only meal where I eat lower fat and higher carb for quicker absorption. The carb source is usually a potato/yams/squash. For protein I usually have some chicken or lean meat, sometimes I have applegate roast beef slices. The key thing here is to keep it relative the intensity of the workout. The more intense the more carbs. Like you, the rest my training is low level activity (brisk walking) so my glycogen stores are not being depleted, so I do not need to go that crazy on the carbs. So the rest of my meals are the typical high fat, lower carb, moderate protein ratio. Agree with Karsa, lean gains is a great resource. |
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