carbs after a workout?

[charlott216]

what should I have after a work out? Some say carbs (and if so WHAT?) and some are saying protein. which is best?? or is a combination best? I'm confused.

[Atkins_Nutritionist]

Well, if you are on Induction, you might want to snack on cheese, olives, meatballs, thinly sliced meats (turkey, ham, roast beef).

If you are on a different phase of the program, you can use an 1-2 oz portion of nuts/seeds, a low glycemic index fruit (berries, peaches, grapefruit) or any of the suggestions above.

You may find it helpful to refer to the Atkins website www.atkins.com for more ideas.

[LindaSue]

This brings up something that my husband and I have debated. He's a bicyclist and, although he also eats low carb, he claims that before and during his rides (sometimes around 40 miles or so) he needs to "carb up". He buys a bunch of those "nutritional" bars that are just expensive cookies loaded with sugar and some vitamins thrown in to justify the cost. Also, when he rides in the annual MS-150 bike ride from Houston to Austin (approx. 150 miles over two days), he says he needs to "carb up" for several days before the ride. He thinks that eating pasta and other high carb foods several days before the ride will help him during the ride. Is there any validity to what he says and wouldn't any carbs he's eaten 3-4 days before a ride be burned off and long gone from his body before he even starts the bike ride? Is it possible for athletes to eat low carb or is it really true that they need to load up on pasta, etc. to keep from losing too much weight and muscle during their workouts? My husband isn't really an athlete, mind you. He only becomes one during his occasional bike rides (once or twice a month).

[charlott216]

Linda, what your husband is saying is exactly what I've been hearing and that's why I am confused. I want to know what is healthiest, not what is right to stick to low carb.

but perhaps now it appears that I am looking for the answer I want to hear, and that isn't so. I will stick to berries and grapefruits after a work out.

[LindaSue]

Even if they really do need to fill up on carbs before or after workouts, do they have to be junk carbs from pasta and nutritional bars? Surely there must be something nutritious they could eat instead and serve the same purpose. What did athletes do in the days before Gatorade and Cliff Bars?

[charlott216]

Right, I do'nt think it should be junky carbs, but what should it be? A whole grain granola bar? (unless someone had invented a healthy carb version) that'd throw me right off plan, but is a few berries enough carbs??

[skdanny]

Trained athletes, stoke up on carbs! Because they have a lot of "mitochondria". Mitochondria are "furnaces" in the muscle that burn fat with a "spark" from glucose. Stoking up on carbs provide both the glucose (glycogen) and the fat they need.

Charlott,
A lot depends on what kind of workout you do. Do you work your muscles to exhaustion by pumping iron ? If so you might need to replace some glycogen in your muscles.

danny

[LindaSue]

So, skdanny, what kinds of foods should an athlete stoke up on? Must they eat foods that aren't good for them just to stoke up? Are there some smarter choices to be made or does just any old sugary or starchy food do the trick? It just somehow seems wrong for someone who's working to get their body in good physical shape to not bother eating nutritionally sound food. To me, things like Cliff bars seem like junk food right along with eating at McDonald's or chowing down on pasta. Wouldn't fruit, veggies, cheese, whole grain breads, brown rice and perhaps dried beans be better choices?

[Diana]

I tend to eat eggs, or salads, something small. I want to burn fat not what I just took in.
I also agree with the bars and stuff. seems the healthier route would be cheeses, eggs, etc

[inatic]

Linda I bodybuild the kinds of things we eat are: Beans, br rice, sweet potato oats and fruit. We doNOT eat junk or processed foods.

You want a good source of protein and a good clean carb to help get the glucose to the muscle. Dh would be fine chosing on of the above carbs to have after or before a race.

[LindaSue]

Thanks, inatic. The problem is that my husband would never bother to eat any of those nutritious things, LOL. Also, when he's on one of his bike rides, he can't exactly carry along a plate of beans and rice, which is how he justifies those Cliff bars. I wonder if I could make some kind of homemade bars with oats, nuts, peanut butter and other good stuff. The biggest problem would what to use to bind them since we can't use corn syrup and Splenda won't do the trick. He does sometimes stop at a convenience store for a piece of fruit en route.

Are there any recipes for some snack bars out there. They obviously won't be all that low carb, but it would be nice to at least avoid using sugar or honey, etc. if possible. Oh, and no sugar alcohols either. He's got ulcerative colitis and SA would be a very bad thing for him.

[inatic]

we have some great muffins in the nutritional sticky on BFL BB. The blueberry muffins that i posted are awesome! My personal favorite. VERY portable!

[Atkins_Nutritionist]

I suggest having your husband read the research on exercise and cyclists at www.atkins.com. Go to the science behind atkins section and look through the folder on exercise.

It is actually not beneficial to "carb up" because if you are burning on a fat metabolism you will avoid "hitting the wall" as one will do when burning carbs.

Your husband should snack on nuts/seeds, low glycemic fruits (berries), eggs...

[inatic]

I am not doing atkins so maybe this is not relavant.. my current Nutritional plan is being montitored by a trainer.

Yesterday I have .25 cup of unsalted sunflower seeds prior to playing my usual 2.5 hours of tennis. after about 30 minutes I ran out of steam and was dragging till my next meal. Again not doing atkins but my carbs are/have been down pretty low for the last couple of weeks.

I think you have to listen to your body and decide what you need, providing it is not junk or processed foods. You might just need a bit of complex carbs to carry you through. I know I didnt do well. I would not unless totally desprate and un prepared eat one of those bars.

This morning I ran a 4 mile race and had eggwhites, oats and a bit of apple. Plenty of steam! I definitely need a bit of carbs. Afterwards I ate lowfat cottage cheese and strawberries a great post workout meal That was only 4 miles.. I cant even imagine 40 miles on a bike!

"It is actually not beneficial to "carb up" because if you are burning on a fat metabolism you will avoid "hitting the wall" as one will do when burning carbs."

What does this mean?

[LindaSue]

I'm not sure which part of that statement you're asking about, MandyDee, but my husband always talks about the "hitting the wall" part in regard to bicycle riding. It's like a crash where you had a lot of energy and suddenly it quits and you're wiped out and can barely go on. I try to tell him that it's from carbing up, but he won't believe me. He just drinks some power drink or eats a Cliff bar when it happens and he says it perks him right up. Of course it does. It that sugar rush which will soon wear off and he'll hit another wall.

[TessieBird]

A person who eats a low-carb diet derives energy from fat & protein. "Fat-burner"

A person who eats a diet rich in carbohydrates derives energy from sugar. "Sugar-burner"

An "athlete" or even a "recreational exerciser" will derive no benefit or extra energy from eating carbs because their metabolism is not accustomed to using carbohydrates for energy. It uses fat (either ingested fat or body-fat) and protein (either ingested or muscle).

This is a very basic explanation. I am an athlete. I have participated in endurance sports such as running and triathlons. And did not "carb-up" but did eat a little extra fat before, during and after a race.

HTH

[vkprice]

As I'm not sure what your workout consists of, this may not be the answer you are looking for.

I don't think that carbs are ever the "better" alternative after a workout whether you're doing strictly cardio or if you do weight training as well. If you are weight training, it is always better to eat protein after you're done in order to repair your muscles.

It is my opinion, especially if following the Atkins WOE, it is never necessary to eat carbs before or after a workout. Carbs are just not necessary at all!