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 Diet Discussion Board
 Post workout ratio; carbos to protein ?
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| Author | Topic: Post workout ratio; carbos to protein ? | ||
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Amateur Bodybuilder 
Posts: 122 |
i heard it was 4 to 1 ratio, what ratio do you guys bide by???????    | ||
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Cool Novice 
Posts: 44 |
Poll a bunch of people and you will get a bunch of answers. However, strength coach Charles Poliquin has this to say: "However, if you're training to put on mass, use 2 g/kg (0.9 grams per pound) of carbs, and 0.5 g/kg (0.23 grams per pound) of protein. If you need to lose body fat, keep the carbs at 0.6 g/kg of bodyweight (about .27 grams per pound). Remember, this is my prescription for a post-workout meal only, and it does not reflect my feelings about total daily protein or carb intake." Genetic  | ||
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Amateur Bodybuilder
Posts: 97 |
Post workout?? I go 1:1 around 25g protein 25g carbs although in all actuallity it should prob. be 3:2 75g carbs 50g protein | ||
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Amateur Bodybuilder
Posts: 149 |
For my post workout meal I take in around 40 grams of protein and 60-70 grams of carbs. ------------------ -HB- | ||
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Amateur Bodybuilder
Posts: 122 |
are your carbs simple, or complex carbos??? i usually have a bit of both but, ive heard simple is best post workout. | ||
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Cool Novice
Posts: 19 |
You guys are going to love my reply! In the off-season my post workout meal consists of Starburst Jelly Beans, and whey protein with skim milk. I also throw a multivitamin in there as well. I try to get about 70-80 grams of simple carbs, and 30-40 grams of protein post-workout, and then about an hour or two later I eat a normal healthy meal with about 40-50 grams of complex carbs and 30-40 grams of protein. Mind I only do this when I am bulking up, and the fat-free candy is only allowed post-workout. I guess that is my reward for a good workout. | ||
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Amateur Bodybuilder
Posts: 149 |
Simple carbs. I take my protein blend with orange juice and sometimes I'll add a cup of blueberry nonfat yogurt. ------------------ -HB- | ||
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Amateur Bodybuilder
Posts: 173 |
Bulking, I will take 50% of my daily protein intake for the day, usually around 105 to 150 grams of whey protein and water (1.0 to 1.5 grams per lb. of bodyweight). Also, my carb intake is 1.5 X my bodyweight in kilograms. My bodyweight right now is 210, so I just multiply 1.5 X 95 kg. = ~143 grams. This is usually grape juice or ultra fuel. My next meal will usually be a bowl of corn flakes and nonfat milk ~ an hour or two later. By the way, I have never had the runs!!! Also, this is a postworkout meal that Dan Duchaine e-mailed me back saying that he agreed was very effective too. If you read some of his earlier MM2000 columns, he has mentioned the grape juice/whey/corn flakes and nonfat milk post-workout strategies. Dieting phase is totally different since I follow a CKD diet. | ||
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Amateur Bodybuilder
Posts: 173 |
One more nit-pickin' detail here, I will usually take my grape juice/Ultra Fuel to the gym, and I will drink it when I am done with my workout. When I get home (~15-30 minutes later), I then drink my protein and water. This is so that the carbs do not have to compete with the protein for absorption. |
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posted September 27, 2000 04:10 PM