Post-workout carbohydrate consumption

**LegendofVogel** · 06-05-2012, 04:49 AM

First, let me start things off with I am 6'3" 217lbs and fluctuate anywhere between 14% and 16% BF. I am looking to maximize my workout nutrition as me and a buddy are looking to compete in the CrossFit games next year. My question is, do you guys find that consuming carbohydrate post workout is necessary? I went to school at Ohio State and receive my BS in Exercise Science, as well as hold my CSCS credentials, and got different answers from both areas. I want to see what has worked for you guys, because one thing I have learned is research can tell you a lot of things, but anecdotal evidence, while less reliable, should not always be ignored.

**azmark** · 06-05-2012, 09:37 AM

Originally Posted by LegendofVogel

First, let me start things off with I am 6'3" 217lbs and fluctuate anywhere between 14% and 16% BF. I am looking to maximize my workout nutrition as me and a buddy are looking to compete in the CrossFit games next year. My question is, do you guys find that consuming carbohydrate post workout is necessary? I went to school at Ohio State and receive my BS in Exercise Science, as well as hold my CSCS credentials, and got different answers from both areas. I want to see what has worked for you guys, because one thing I have learned is research can tell you a lot of things, but anecdotal evidence, while less reliable, should not always be ignored.

For the regular guy just hitting the gym there is no need. Depleting glycogen stores takes a lot and cross fit will do it so I would recommend a carb drink like a maltodextrin or pure dextrose. I take Carbo Pro from Universal and keep it at about 30g tops on hard days. NOW makes some good stuff I know a lot of guys love like Carbo Gain and Dextrose.

If you're doing crossfit though I would take it intra workout.

**LegendofVogel** · 06-05-2012, 12:49 PM

Thanks azmark. I will take a look at those two. Do you pair it with a protein shake to get a 3:1 carb protein ratio? or do you just do straight carbs post workout, and protein during? my workouts are typically the WOD from crossfit.com, or something similar, followed by mobility stuff as active rest, then Olympic lifting, where would I want to take it if I am going the intra route?

**BingeAndPurge** · 06-05-2012, 02:10 PM

I mentioned in another thread that my favorite post workout was powdered gatorade, whey, and creatine. I don't do gatorade anymore, or I'd still do this.

One of these days, I'm going to try the drink at the bottom of this article: http://www.marksdailyapple.com/how-t...#axzz1wxIMLwVF

**AndreasDK** · 06-05-2012, 02:48 PM

I am simple guy and only run every other day with a pace of < 5:10 per kilometer and about 6 - 14 kilometers per trip.

Usually I don`t eat anything particular after workout but if I have been pushing myself extra hard for about a week a toasted whole grain rye bread with slices of avocado and some creme fraiche 9% with chives work wonders for me.

Add a glass of milk and a cup of coffee and I`m set for quite a few hours feeling great :-)

**LegendofVogel** · 06-05-2012, 05:18 PM

Originally Posted by BingeAndPurge

I mentioned in another thread that my favorite post workout was powdered gatorade, whey, and creatine. I don't do gatorade anymore, or I'd still do this.

One of these days, I'm going to try the drink at the bottom of this article: http://www.marksdailyapple.com/how-t...#axzz1wxIMLwVF

Love Mark Sisson, and have told more than one client about this recipe. From what I remember it got pretty positive reviews. These clients where marathoners.

**smalltank** · 06-05-2012, 05:34 PM

EVERY human/animal needs carbs before a physical activity of more than 30 minutes is needed...I workout on routine..every other day...eat a sandwich with a few chips and half piece of fruit BEFORE workout...after its a protein shake..an hour or 2 later..more eating of protein and some carbs..keep in mind..you may eat more before a workout..but less after

**Stubblefield** · 06-05-2012, 05:45 PM

When I'm in metocon mode I really don't bother with post WO carbs. Never seen any benefit in terms of recovery. I'd focus more on getting quality carbs (yams, sweet taters) into the diet on a regular basis. Regular food beats fake foods like rock beats scissors. If yoru BF%age was under 10%, then maybe you need a supp.

Honestly, if you are serious about competing in the Worlds Series of Exercise you should be talking to Robb Wolf. I know he has worked with a slew of athletes that have made it to the finals of the CFG and they have done very well.

**LegendofVogel** · 06-05-2012, 06:16 PM

Originally Posted by Stubblefield

When I'm in metocon mode I really don't bother with post WO carbs. Never seen any benefit in terms of recovery. I'd focus more on getting quality carbs (yams, sweet taters) into the diet on a regular basis. Regular food beats fake foods like rock beats scissors. If yoru BF%age was under 10%, then maybe you need a supp.

Honestly, if you are serious about competing in the Worlds Series of Exercise you should be talking to Robb Wolf. I know he has worked with a slew of athletes that have made it to the finals of the CFG and they have done very well.

Robb Wolf is great, love him and his site. I followed a strict Paleo/Primal diet for about a year and cut 20 lbs. Got married and had to stop based on cost. Grains really are a cheaper food source. I also seem to tolerate them fine and continued to cut BF while increasing my grain intake (though I also started with Crossfit around that time). I try and keep my carb intake under 200 grams a day, from quality sources. I think I am going to start shift the carbs I eat (instead of adding more) to post workout. Instead of the supplement route, I am going to start with 3-5 prunes post workout to be a little more cost effective. At the very least I should be more regular. I'll let you know how it goes.

**azmark** · 06-05-2012, 06:19 PM

Originally Posted by LegendofVogel

Thanks azmark. I will take a look at those two. Do you pair it with a protein shake to get a 3:1 carb protein ratio? or do you just do straight carbs post workout, and protein during? my workouts are typically the WOD from crossfit.com, or something similar, followed by mobility stuff as active rest, then Olympic lifting, where would I want to take it if I am going the intra route?

I don't use whey post workout actually. I use 10g of bcaa's and 10g of glutamine and 30g of carbs immediately after my workouts. Intra I use the same thing just cut it in half except for leg days where I don't use anything because I'm just going to puke it out anyway. I just bodybuild so I don't have to worry about electrolytes but I would definitely watch your sodium levels doing crossfit.

**azmark** · 06-05-2012, 06:22 PM

Originally Posted by smalltank

EVERY human/animal needs carbs before a physical activity of more than 30 minutes is needed...I workout on routine..every other day...eat a sandwich with a few chips and half piece of fruit BEFORE workout...after its a protein shake..an hour or 2 later..more eating of protein and some carbs..keep in mind..you may eat more before a workout..but less after

Personally I stuff my face with a heavy meal like steak, brown rice and peppers about an hour after. Pre I usually eat some oats if I'm in a hurry but I like white rice and chicken about an hour prior except for leg days when I'll push it back to 2 hours.