Hello,
Hopefully this is the right place to post this.
I'm interested in going Primal/Paleo while doing IF and I'd like to get some advice on how I should eat after my workouts. My goal is to gain muscle and avoid gaining fat. I workout three times a week.
The general consensus (correct me if I'm wrong) seems to be that when you're eating a lot of carbs (drives insulin up), it's recommended to limit fat intake to reduce fat gains. Eating minimal fats on workout days isn't an issue with the standard HCLF approach (which I'm doing now), but with the significantly higher fat intake on the Primal/Paleo diet, it obviously can't be low. Thus I'm going to eat the carbs in the PWO meal and the fats in the last meal of the day.
My workout day macros would be around (not set in stone, carbs maybe too high) 200C, 130P, 120F. I'd be eating one small pre-workout snack and two large meals after the workout. I'm only eating two meals, because it's convenient for me. The macros of the meals would be something like this:
PRE: Carbs ~20g (an apple) POST: Most of carbs + Protein + some unavoidable fat LAST: Rest of carbs + Protein + Rest of fats
Both large meals will contain over 1k kcal.
Questions:
1. Is the macro split between the two large meals okay for gaining muscle and avoiding fat? 2. Is there a specific (proportional to the amount of carbs?) amount of time insulin stays elevated after the high carb post workout meal? Do I need to wait until insulin levels are back to baseline until I eat my last high fat meal? On HCLF diet the time between my two large meals has been around 4-5 hours, would this be enough?
I'm not really knowledgeable when it comes to nutrition since I'm pretty new to working out and eating unprocessed food. I'm also not sure if some of the stuff I asked about are just "broscience" and not backed up by facts.
Thanks in advance for any replies and advice.
submitted by e91
[link] [2 comments]
Source link
via Paleohacks Paleo Cookbook Review http://ift.tt/1tduoSy
No comments:
Post a Comment