post workout on a cut

[b631]

Done some research and what most says is that right after a workout you should get some hi gi carbs into your body. So I came up with a shake that has about 300 calories, about 50 carbs, 30 protein, very little fat (pretty basic- bananna, skim milk, scoop of whey)
I am presently cutting as I would like the full eight to show, and I am down to about 11% BF. But I have done this by reducing carbs- not all the way but reduced, and increasing fat before I go to sleep-NUTS,
So my question, people who are cutting- what do you do post workout? what kind of calories and what breakdown of carbs and protein do you take?
Also- I do a high intensity run-20 min worth, after lifting and before ab work, - should I get the shake in before the run?
Before the comments about whole food come- I eat whole food most of the time.
Thanks

[LayzieBone085]

Originally Posted by b631

Done some research and what most says is that right after a workout you should get some hi gi carbs into your body. So I came up with a shake that has about 300 calories, about 50 carbs, 30 protein, very little fat (pretty basic- bananna, skim milk, scoop of whey)
I am presently cutting as I would like the full eight to show, and I am down to about 11% BF. But I have done this by reducing carbs- not all the way but reduced, and increasing fat before I go to sleep-NUTS,
So my question, people who are cutting- what do you do post workout? what kind of calories and what breakdown of carbs and protein do you take?
Also- I do a high intensity run-20 min worth, after lifting and before ab work, - should I get the shake in before the run?
Before the comments about whole food come- I eat whole food most of the time.
Thanks

take the shake after your total workout, and to have a whole food meal or a shake post-workout is totally up to you some benefit from others, i have extremly benefitted from having some food post-workout instead of a shake, but ill have a shake if impressed for time.

As for your shake, i would replace the banana with something else, the point post-workout is to restore MUSCLE glycogen, fruits will restore more towards LIVER glycogen, maybe try 3/4 - 1 cup of oats in there, or try having 1-2 cups of cereal and dump some skim milk and whey in a bowl and mix it up..

preference is really up to you and the carbohydrate choice is your decesion

[Lector606]

Cereal is a good option like laziebone said. I just do whey+banana+phytoberry because I like the taste though.

I often do 20-45 mins of intervals after my weights (depends on the day). I always eat like practically up to the minute I'm in the gym (since I spend a good deal of time warming up) so I usually don't have anything in between weights+cardio. If I haven't eaten protein within maybe 30-45 minutes of my workout I will have a scoop of whey isolate and maybe some candy or something to give me a bit of sugar before I start the intervals.

[in10city]

Originally Posted by b631

Done some research and what most says is that right after a workout you should get some hi gi carbs into your body. So I came up with a shake that has about 300 calories, about 50 carbs, 30 protein, very little fat (pretty basic- bananna, skim milk, scoop of whey)
I am presently cutting as I would like the full eight to show, and I am down to about 11% BF. But I have done this by reducing carbs- not all the way but reduced, and increasing fat before I go to sleep-NUTS,
So my question, people who are cutting- what do you do post workout? what kind of calories and what breakdown of carbs and protein do you take?
Also- I do a high intensity run-20 min worth, after lifting and before ab work, - should I get the shake in before the run?
Before the comments about whole food come- I eat whole food most of the time.
Thanks

Here's some alternative information to consider that is apropos to "cutting" ...

Given the appropriate conditions, and with proper pre-training nutrition, it is not necessary to conume a large amount of carbs or sugar for that matter to elevate insulin and blood sugar in order to facilitate nutrient uptake, protein synthesis and to shut off the catabolic switch. Insulin can be elevated through various additive mechanisms. And a level less than a spike will go a long way. A good dose of Leucine + whey hydrolysate as well as other supplements such as R-ALA & Bitter Melon will go a long way towards achieving this. You can benefit from some carbs, you just don't need to down a ton of sugar or carbs to get the benefits. They may not even be needed at all under some conditions.

There are both an insulin dependant and insulin independant pathway to protein synthesis. They are synergistic and there is an additive effect. A small increase in insulin + a high level of amino acids is more anabolic than either alone.

Check these out too...

Do post-exercise carbs actually help?

http://user210805.websitewizard.com/...R-Jan-2008.pdf

[djansen]

Originally Posted by in10city

Here's some alternative information to consider that is apropos to "cutting" ...

Given the appropriate conditions, and with proper pre-training nutrition, it is not necessary to conume a large amount of carbs or sugar for that matter to elevate insulin and blood sugar in order to facilitate nutrient uptake, protein synthesis and to shut off the catabolic switch. Insulin can be elevated through various additive mechanisms. And a level less than a spike will go a long way. A good dose of Leucine + whey hydrolysate as well as other supplements such as R-ALA & Bitter Melon will go a long way towards achieving this. You can benefit from some carbs, you just don't need to down a ton of sugar or carbs to get the benefits. They may not even be needed at all under some conditions.

There are both an insulin dependant and insulin independant pathway to protein synthesis. They are synergistic and there is an additive effect. A small increase in insulin + a high level of amino acids is more anabolic than either alone.

Check these out too...

Do post-exercise carbs actually help?

http://user210805.websitewizard.com/...R-Jan-2008.pdf

So whats your post workout protocall?

also, you need to see his pre workout nutrition (has he had a solid meal before the gym?) and pwo is the best time to ingest carbs as far as little chance of fat gain so why not have some carbs at this time?

and to lazie: a banana is fine pwo, its a mix of fructose and glucose and in intense training the liver will get tapped into as well.

[b631]

so although I did some research I cant seem to find much on the muscle vs liver glycogen foods.
lb- does have anything to do with high or low gi?
I usually eat my oatmeal raw (every morning) so a scoop-3/4 cup- seems easy enough to incorporate
dj- my basic breakdown is presently about 2000 calories, 230 protein, 200 carbs, and the rest fat (i guess)
pre workout 2-3 times a week is a shake- at the office or food when I am at home with carbs and protein
in the city- wow- thanks, I read all that and I am still kind of spinning, Although it appears I am getting enough leucine, rala, and the compounds the bitter melon from what I normally eat throughout the day. What does your postworkout meal look like?
And what is a phytoberry?

[LayzieBone085]

Originally Posted by b631

so although I did some research I cant seem to find much on the muscle vs liver glycogen foods.
lb- does have anything to do with high or low gi?
I usually eat my oatmeal raw (every morning) so a scoop-3/4 cup- seems easy enough to incorporate
dj- my basic breakdown is presently about 2000 calories, 230 protein, 200 carbs, and the rest fat (i guess)
pre workout 2-3 times a week is a shake- at the office or food when I am at home with carbs and protein
in the city- wow- thanks, I read all that and I am still kind of spinning, Although it appears I am getting enough leucine, rala, and the compounds the bitter melon from what I normally eat throughout the day. What does your postworkout meal look like?
And what is a phytoberry?

liver glycogen are going to be found mostly in fruits, muscle glycogen you can get from practically anything else ( cereals, rice , potatoes, etc etc)

PWO meal -
2 cups of cereal or 1 cup of dry oats
1 scoop of whey
Yogurt
SF Jello all mixed up 2gether.. pretty good tasting actually

[seymore4]

Originally Posted by LayzieBone085

liver glycogen are going to be found mostly in fruits, muscle glycogen you can get from practically anything else ( cereals, rice , potatoes, etc etc)

More specifically fructose is what replentishes your liver glycogen, everything else goes to the muscles. Fructose is the main sugar found in fruits, although most of them will be a mix between glucose and fructose.

Make sure you have your PWO shake after your workout's completely finished, otherwise your body will use the nutrients for fuel and not to repair your muscles. Supplementing with BCAA's before/during cardio is a good way to go if you're worried about muscle catabolism. Xtend by Scivation is a great product.