So I've been told that I should keep fat intake to a minimum PWO....so how long should one wait before eating something thats got fat in it? They say you should eat within 30/45 minutes PWO (protein and carbs, low or no fat). SO how much longer after that would ingesting fat not cause a problem?
Sorry, but that's conventional thinking, probably started by the guys that sell protein shakes. You know, one before a workout, one after, $$$ profit. :)
Art De Vany recommends working out fasted so as to induce autophagy. I do an IF the day of workouts, and work out fasted, typical leangains kinda stuff 12pm-8pm eating window.
When working out fasted, we become insulin resistant so as to spare glucose for the few brain cells that need, as well as red blood cells. Because of this, he also recommends not eating for about an hour after the work out, so as to allow for autophagy and insulin resistance to be reset.
Fat does not have any effect on insulin, so that does not apply. I'm not sure why one would have issues with consuming fat PWO.
After heavy work outs, about 1 hr or so, I do eat a normal lunch, but move it towards some extra carbs from half a sweet potato, this replaces the lost muscle glycogen, so I don't feel like death until the next day.
From my understanding,
The recomendation to avoid fat is to increase your insulin response from carbs. While fat does not have any effect on insulin it does slow down your insulin response when combined with carbs.
Blunting your insulin response, means your body would be less effective at replenishing burnt up glycogen.
So the normal recommendation is to avoid fat PWO and go with protein and carbs.
I followed it for a long time, than I read "The 4 Hour Body" and in short fat helped build more muscle PWO...
I don't know if either are right, I do know that drinking organic whole milk has kicked the shit out of sweet potatoes and steak for recovery and strength gains.But a lot of people recommend avoiding fat PWO.
If you're looking to minimise recovery time then there may be some value in avoiding fat PWO. Your 'window' is about 2 hours, but assuming you ate well in that time with carbs and protein then you are not going to be hungry for a while. Go back to fat for your next meal. Not that it causes a problem, but if you're hell-bent on working out really hard every day then you might not suffer quite as much if you take that approach.
If I can piggy back on your question for further clarification.
I understand working out fasted reduces blood-glucose and thus increases the release and use of free fatty-acids as fuel by the muscles. During the low blood-glucose level the muscles are inhibited from using glucose and use fatty-acids instead. I understand when blood-glucose drops too low, glucagon is released to convert stored glycogen in the muscles into glucose to balance the blood-glucose levels again.
What is the beneficial purpose of ingesting carbs post-workout over fats, I guess to restore glycogen levels right?
im no medical doctor. but im sure if you chased a big animal down that was exercise, and if you killed it im sure it was time to eat or you were on the menu for some other beast. i seem to be well adapted to eat after exercise genetically speaking. Although my mother cautioned against swimming after eating.
well to eat fat the best time is after the workout. at that moment body gets warmed up and the fat can be burned to get the energy very easily.there are some best fat burning supplement i have added in the link that may also help you.