Carb Refeed for Low Carb Diet Ideas

psuLemon

MrM27 wrote: »

I'd be curious to see if I can find anything out there on refeeds and overall utilization of insulin. I'm sure it would be an interesting read.

I will see if I can find the article again, unfortunately, my work has blocked a ton of sites since it's been transitioned to the cloud. But IIRC, it was either from weightology, biolayne or another one of those sites. Again, I am just now starting to look into refeeds as I am approaching a lower body fat and this is something I may have to consider in a few months if I want to be sub 10%.

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MityMax96

Thanks MrM

psuLemon

MrM27 wrote: »

Nice post Mity.

I highly concur with this statement.

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martyqueen52

Alan is the man. Blows all the bro-science BS away from the truth.

MityMax96

Good read on carbs.
http://www.jimstoppani.com/home/articles/to-carb-or-not-to-carb?preview

J72FIT

MityMax96 wrote: »

Good read on carbs.
http://www.jimstoppani.com/home/articles/to-carb-or-not-to-carb?preview

Great read!

psuLemon

MityMax96 wrote: »

Good read on carbs.
http://www.jimstoppani.com/home/articles/to-carb-or-not-to-carb?preview

Great read... any thoughts on this: http://www.jissn.com/content/pdf/1550-2783-10-5.pdf

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MityMax96

psulemon wrote: »

MityMax96 wrote: »

Good read on carbs.
http://www.jimstoppani.com/home/articles/to-carb-or-not-to-carb?preview

Great read... any thoughts on this: http://www.jissn.com/content/pdf/1550-2783-10-5.pdf

I read over it quickly, will prolly read over it again later.....
But I will give you my thoughts on the paper, based on my experience and what I do.
For background on me first of all.
I do IF (So I eat 8 hrs, fast the other 16....some times 17/7)
I usually workout in the last 1 or 2 hours of my fast...except on weekends, I workout earlier, so I am usually around hour 11 of my fast on the weekends.

When I do my workouts during hour 14 and 15 of my fast, I am usually eating within 20 min of finishing. So workouts start at 1130am, I finish around 1230 - 1240. And am usually eating by 1pm.
I consume a huge amount of carbs in this meal, and moderate protein....while fats I try to keep at or below 15gr.
After eating this rather big meal (~1100 calories or more, sometimes 1700 calories)....I feel that within 1 - 2 hours I am starving.....Like I have not eaten anything.

Now on the weekends my workout starts ~7am on Saturday, and ~8am on Sunday.
I am working out on Saturday til about 930am.
If I choose to keep my normal eating pattern and wait til ~1pm to eat....I do notice a difference (again this is my personal feeling) compared to when I eat immediately post workout, late in my fast.....vs. 3 hrs post workout, that was not as late in my fast.
I feel more full after this meal that is post workout of 3 hours. Whereas immediately post workout, late in the fasting window, I feel like my body just gobbles up anything I throw at it.

Something else I am noticing....and is still early but I am gonna keep an eye on it.
I have switched up my workout to more of a hypertrophy style (so lower weight, more reps) vs. a heavy workout (heavy weight/lower reps)
And my body doesn't feel as "hungry" for the food post workout....
So I am wondering for a person that does IF....if going heavy every workout is maybe the better option....again I don't know cause I just switched my workout style and plan on running it till Jan. 1st.
But it is something I will watch.

Now as far as the "window" goes....yes, I think there is a window...depending on the person, how they train, how they eat....I think a max of 4 hrs to get full benefit of muscle repletion. I think in my case, <= 2 hours....to get the full benefit.

I also think it has a lot to do with the persons eating....
If you are someone who is fasting, and working out fasted, then based on just the biological make up of your body at the time of training....your body is going to be more sensitive to that post workout window.....because for probably the past 4 - 5 hours, insulin levels have been very low....then you go workout, and put stress on the muscles inducing various hormonal responses from exercise...then go eat, spiking insulin, your body is going to be very responsive (I also wonder what role BF % plays into it).

Now if you are someone who worksout in the fed state (like 2 hrs before workout)....then I don't think the window is that big a deal....

So those are my thoughts on that paper, and like I said, this is just my view/opinion based on how I do my eating and my workouts.

I will probably re-read over the paper again later.

psuLemon

MrM27 wrote: »

psulemon wrote: »

MityMax96 wrote: »

Good read on carbs.
http://www.jimstoppani.com/home/articles/to-carb-or-not-to-carb?preview

Great read... any thoughts on this: http://www.jissn.com/content/pdf/1550-2783-10-5.pdf

That work by Aragon and Schoenfeld was really good. Several months ago I was following a thread over at bb.com where Alan was defending the research against this fool that just didn't get it. Then after a while Schoenfeld came into the thread and gave some great insight.

Link??

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MityMax96

Great post over at BB, thanks MrM

They were talking of protein timing.....I agree, as long as decent consumption of protein for your body, then timing is not all that important in regards to protein.

I think carbs are of more importance with timing.....
That is why my post workout meal, I am more concerned with a LOT of carbs, more so then protein

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CherryChan81

Thanks all!!! You guys are awesome!!!