Carb intake timing

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  1. #1
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    Carb intake timing

    Hi.

    I have always heard it is most important to assure you sre taking most of your carbs post work out?

    I am wondering if i should still do this if i work out pretty late. I usually don't eat until around 9pm or later?

    Or would I be better to eat most of my carbs earlier and just a small amount post workout?

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    You have to consider the main purpose of post workout carbs. They are mainly intended to replenish glycogen stores that are burnt during the workout. That being said, not all carbs are created equally. Post workout carbs should be high glycemic carbs( fast digesting) in order to replenish glycogen stores quickly. Two high glycemic sources of carbs that can be used are, believe it or not, gummy bears and pixie sticks. So post workout, especially if you are going to bed shortly after, you should target dextrose as your main source of carb intake and stay away from fructose and sucrose.
    Gummy bears , Haribo brand, are primarily dextrose and corn syrup. Corn syrup is primarily glucose, this is not to be confused with, High Fructose Corn Syrup.
    Pixie sticks are sweetened with 100% dextrose.
    Both are fast digesting and quickly absorbed so there is not a concern with them causing fat gains.


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  3. #3
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    Depends on your goals

    Cutting or bulking?

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    I believe you're cutting right now, so I would take in the majority of carbs during the day and only have carbs in your post workout shake, white rice preferably. After that stick to protein and fats.

    We switched mine to oats because of my hypoglycemia problem, otherwise I'd still be doing white rice. I also train later, I typically get home from the gym around 9:00, have my shake, then 30 minutes later I have my next meal. Then I have my last right before bed around midnight

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    Quote Originally Posted by Push50 View Post
    You have to consider the main purpose of post workout carbs. They are mainly intended to replenish glycogen stores that are burnt during the workout. That being said, not all carbs are created equally. Post workout carbs should be high glycemic carbs( fast digesting) in order to replenish glycogen stores quickly. Two high glycemic sources of carbs that can be used are, believe it or not, gummy bears and pixie sticks. So post workout, especially if you are going to bed shortly after, you should target dextrose as your main source of carb intake and stay away from fructose and sucrose.
    Gummy bears , Haribo brand, are primarily dextrose and corn syrup. Corn syrup is primarily glucose, this is not to be confused with, High Fructose Corn Syrup.
    Pixie sticks are sweetened with 100% dextrose.
    Both are fast digesting and quickly absorbed so there is not a concern with them causing fat gains.


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    Ive read several times about eating a handful of gummy bears pwo. Didnt understand it at the time, thanks for explaining it.

  6. #6
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    Quote Originally Posted by Skip Foursome View Post
    Depends on your goals
    Exactly.
    The main reason to eat post workout isn't because you have depleted glycogen (unless you are doing endurance work) but to halt the catabolic effect of exercise.
    There is no reason to limit carbs the rest of the day unless you are insulin resistant or trying to shed water.
    WE DO SCIENCE

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    I tried the pixie stick thing when cutting and it definitely slowed my progress on cut. I forget what the recommended amount was. It was something like one giant pixie or 10 small ones.

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    Quote Originally Posted by Skip Foursome View Post
    Depends on your goals

    Cutting or bulking?
    Cutting

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  9. #9
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    Quote Originally Posted by Oldschool View Post
    Exactly.
    The main reason to eat post workout isn't because you have depleted glycogen (unless you are doing endurance work) but to halt the catabolic effect of exercise.
    There is no reason to limit carbs the rest of the day unless you are insulin resistant or trying to shed water.
    Thanks a bunch.

    From all the info it seems i would be better off doing what i had planned. Most of my carbs in the day and just a few post workout. If i am reading everything right

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    Quote Originally Posted by gymprincess1989 View Post
    Thanks a bunch.

    From all the info it seems i would be better off doing what i had planned. Most of my carbs in the day and just a few post workout. If i am reading everything right

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    Yeah pretty much. Most are front loaded, then your intra and a little with the first post workout meal/shake. That's always what worked best for me, and still is

  11. #11
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    I learn something new everyday, so I get up about 4:30 have breakfast and head to the gym before work. I just pop a hand full of Haribo brand bears after I leave the gym to replenish the glycogen. I usually have a Shake I concocted from 2 packs of Oat, scoop of protein powder, peanut butter, banana, in 2% milk.

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