Carb to Protein Ratio for Post Workot...

Danny_Boy13

Anyone out there have a good source for studies on Carb to Protein ratios post workout? I have seen as low as 2:1 to as high as 4:1. I have also found some recommend consuming carbs that are low on the GI scale. Any reports of this out there as well?

pinggolfer96

It's irrelevant if you're hitting daily macros

Danny_Boy13

pinggolfer96 wrote: »

It's irrelevant if you're hitting daily macros

Do you have a study that shows this? I have seen over the last couple years many athletes using chocolate milk to aid in recovery. I do not do milk well so trying to come up with a mix of almond milk and protein powder.

SideSteel

It honestly depends on what you're attempting to accomplish.

If you are performing multiple glycogen depleting events within about an 8 hour time span then it's absolutely important to micromanage nutrient timing so that you can replete glycogen in time for your next event.

There may be potential benefits to timing protein around the training bout but those benefits are likely small and they become less important if you're getting an adequate amount of total protein throughout the day.

Additionally, the effectiveness and/or necessity of precise nutrient timing will depend on what your general meal habits look like around your training. For example if you eat a large mixed meal within a couple hours of training it's quite likely that post-workout nutrition will overlap that to some extent. So in other words it's possible that some of the benefit given by post workout nutrition is being covered by the pre-workout meal -- but that depends on what your meal habits are like as is.


All that being said, here's a very solid meta analysis that should cover some general recommendations as well as give you a good snapshot of the current body of evidence on the topic.

https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5

SideSteel

pinggolfer96 wrote: »

It's irrelevant if you're hitting daily macros

It's not necessarily irrelevant.

pinggolfer96

SideSteel wrote: »

pinggolfer96 wrote: »

It's irrelevant if you're hitting daily macros

It's not necessarily irrelevant.

Not irrelevant, but something I wouldn't worry about to a "T" long term trying to manipulate my post workout meals to be 100% optimal and structured to a certain ratio. Just makes it easier to be sensible and balanced

Danny_Boy13

SideSteel wrote: »

If you are performing multiple glycogen depleting events within about an 8 hour time span then it's absolutely important to micromanage nutrient timing so that you can replete glycogen in time for your next event.

My main reasoning is for this. I am starting 2 a days, gearing up for a comp in the next couplet months and I will be training in the evening and then turn around and train again early in the AM. It will be a little more then an 8hr turn around time but wanted to take as much advantage as I could in terms of recovery.

SideSteel

Danny_Boy13 wrote: »

SideSteel wrote: »

If you are performing multiple glycogen depleting events within about an 8 hour time span then it's absolutely important to micromanage nutrient timing so that you can replete glycogen in time for your next event.

My main reasoning is for this. I am starting 2 a days, gearing up for a comp in the next couplet months and I will be training in the evening and then turn around and train again early in the AM. It will be a little more then an 8hr turn around time but wanted to take as much advantage as I could in terms of recovery.

And this would be a good reason why nutrient timing can matter


Eric Helms also touches on it here, and one interesting thing to note is that under most conditions, bodybuilders do not fully deplete glycogen which may further indicate that it's not likely to be an issue unless you're also training identical muscle groups on those back to back sessions.

Even considering that though, I think you're being reasonable to try to replete glycogen between events.

https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20

Danny_Boy13

Thanks SideSteel. I sometimes have a speed skating practice session that ends in the evenings at 8pm and then turn around the next morning to have another speed skating practice session at 8am. Thank you for all of the info. I will read and study it.

richln

Here is another study showing post-workout protein supplementation having no significant effect on intramuscular anabolic signaling or endocrine response:
http://www.nrjournal.com/article/S0271-5317(15)00219-5/abstract?cc=y=
I would just eat a huge meal after the first workout, but if you are very calorie limited, might as well go high carb ratio for your in-between meal.