If this is your first visit, be sure to
check out the FAQ by clicking the
link above. You may have to register
before you can post: click the register link above to proceed. To start viewing messages,
select the forum that you want to visit from the selection below.
Thanks, Diana. So the veggies will do the trick in place of grains or beans? I don't know much about the technicalities of exercise nutrition--and I'm a neophyte in the primal lifestyle--but I was told that if I don't eat some carbs, my body would draw fuel from the muscles.
I've learned the conventional wisdom is generally wrong. As long as you're not doing chronic cardio workouts, a healthy heap of veggies is just fine. That's the thing with PB. Your body becomes more efficient at using fat as fuel, so relies less on carbs.
When you eat fewer carbs, you have less insulin in your blood, and your fat cells are more able to release fatty acids to your liver, so you get energy that way. When you get plenty of ketones and glucose from your body fat, your body is not likely to catabolize muscle proteins.
If you eat more carbs, your insulin stays elevated long after they're digested, and your fat cells are less able to release fatty acids, and your liver is not geared for metabolizing fat to the same degree, so your body is more likely to try to use muscle protein as fuel.
Hope people don't mind me asking a related question:
I wonder if this still holds true if following a very intense exercise programme ie can you replenish liver and muscle glycogen sufficiently quickly from fat if consuming low carbs (100gm/day suggested by this site).
I've just added a couple of crossfit workouts to my 3x/week strength training and am seeing a resulting reduction in strength. I'm eating 4800kcal/day (P22% C9% F69%). The general response from crossfit followers seems to be that some post workout carbs are necessary.
Also, a book which attempts to address this issue from a 'paleo' perspective:
talks about the addition of low GI carbs pre workout, high GI carbs (various forms of sugar, fruit juice) immediately post workout, followed by low GI carbs afterwards. This seems to be a reversion to CW thinking...
Just wondered what the thoughts of those following such an exercise regime are ie have they succumbed to eating more carbs around workouts or have they managed to work through the adaption phase and continue strength and performance gains without carb use ?
The PB book suggests that if you are doing more exercise/training than the PB exercise pyramid suggests -- which is really moderate compared to what you describe -- you might add up to 100 g carbs per extra hour of hard work, depending on the individual.
As for timing, the most up-to-date paleo and evolutionary fitness (see Art Devany) advice counsels that consuming them immediately will halt the benefits of increased growth hormone and increased insulin sensitivity that exercise provides, because of the insulin release they induce.
I honestly think this is very personal to you and your goals (i.e., one size does not fit all). If you are already lean and just need more energy because you are training for something, you could probably eat them whenever you want. But if you are trying to get more lean or just working to improve your bio-markers or overall health, you'd be better off avoiding them after your workout to maximize the hormonal benefits of the exercise.
I've had feedback from some who have mixed high GI carbs post workout with a very high fat diet, but the conclusion is vague, some report strength gains but with a greater propensity to gain abdominal fat in comparison with just protein PWO, others not.
I'd also be concerned about the effect on triglycerides, but again reports vary, with some experiencing no significant changes.
Response from some crossfit followers is a preference for healthier carb sources PWO, like sweet potato, in agreement with Mark's recommendation.