Carbs pre OR post WO?

[Rockfella]

Hi all,
I am kind of confused on whether to take carbs before workout or after? I usually workout after lunch. Lunch @ 1-2pm, workout @ 4:30 pm. Have nothing in between. After workout I have 2 big scoops of oatmeal with 500 ml double toned milk with a teaspoon sugar + one chicken breast and mixed fruit (chaat: combination of 1 banana+1 big slice papaya, 1 apple, 1 grape and some pineapple)
^^ Now is this method best or shall I take 1 scoop oatmeal with milk pre workout and have only milk + chicken breast + fruit chaat post workout?
My aim is to get strong without fat gain lols! @ 5"7" i have 36" waist (from the belly buttom) hence don't want to see it growing and i am willing to sacrifice fastest strength gains for that.
Thanks in advance.

[lovestolift]

Continue eating that PWO, especially if you want to minimize fat gains. Eat a handful of nuts and a piece of fruit an hour before you workout and you'll have plenty of energy.

[Rockfella]

Thanks. I would also like to know what will happen if i eat carbs pre and post workout? Lets say i eat 1 scoop oatmeal with milk one hour before workout? Will i gain fat and also get stronger faster?? Also what will happen if i eat carbs pre workout only ????? Only prots post WO?(Just for my knowledge)

Continue eating that PWO, especially if you want to minimize fat gains. Eat a handful of nuts and a piece of fruit an hour before you workout and you'll have plenty of energy.

[lovestolift]

It's not that you will necessarily gain fat if you eat some pre-WO, it's just that your body can handle the carbs better PWO, since you need to replenish glycogen (the muscle's stored form of energy). If the carbs have somewhere useful to go, they will be less likely to store themselves in your love handles. Beside which, you don't really need the carbs before if you are replenishing them after every workout. They'll still be there when you need them next time. On top of that, you get some from fruit, nuts and veggies amongst other things.

[Rockfella]

and does it make sense to eat eat carbs only pre meal = no carbs at all after workouts.. only prots???

It's not that you will necessarily gain fat if you eat some pre-WO, it's just that your body can handle the carbs better PWO, since you need to replenish glycogen (the muscle's stored form of energy). If the carbs have somewhere useful to go, they will be less likely to store themselves in your love handles. Beside which, you don't really need the carbs before if you are replenishing them after every workout. They'll still be there when you need them next time. On top of that, you get some from fruit, nuts and veggies amongst other things.

[hardestgainer]

A workout raises your metabolism meaning that you keep burning calories even after your workout. So you need carbs post workout to stop you from burning muscle after your workout.

[itsbruce]

I think the post-workout calorie burn thing has been greatly overstated, particularly for HIIT. The more important roles of post-workout carbs are to replenish the glycogen store so that you will recover and still have reserves come your next workout (since you'll be doing very little else to replenish them if you're on the 8 nutrition rules) and to help trigger and fuel muscle growth. Yes, it will also prevent your body from burning muscle after your workout, but the body would do that anyway, elevated metabolism or not, if you left it with no reserves.

[Rockfella]

Well i think PWO carbs is a must then????

[itsbruce]

Yes, although I think pre-workout carbs can also be a valid strategy. Now, you don't want a big carb boost before your workout; you don't want to be spiking blood sugar levels at that point or you won't do yourself any favours at all. But a meal with moderate carb content at least an hour before you work out will give you some extra energy. Mind you, a lot of people (some on this forum) find that just adding an ounce of nuts to the pre-workout meal is enough to really boost energy.

[Rockfella]

What nuts to be precise?

Yes, although I think pre-workout carbs can also be a valid strategy. Now, you don't want a big carb boost before your workout; you don't want to be spiking blood sugar levels at that point or you won't do yourself any favours at all. But a meal with moderate carb content at least an hour before you work out will give you some extra energy. Mind you, a lot of people (some on this forum) find that just adding an ounce of nuts to the pre-workout meal is enough to really boost energy.

[itsbruce]

Walnuts, pecans, almonds or pistachios would all be good choices.

[Rockfella]

Thanks!

Walnuts, pecans, almonds or pistachios would all be good choices.

[Doo]

I have been recently reading about the importance of PWO nutrition. Unlike what I read in the past, it should not be immediately after a workout. I'll see if I cannot find a few links otherwise google it.

[Rockfella]

30-45 mins after WO is best as far as i have read. I take a shower after WO then later PWO meal.

I have been recently reading about the importance of PWO nutrition. Unlike what I read in the past, it should not be immediately after a workout. I'll see if I cannot find a few links otherwise google it.

[Doo]

30-45 minutes sounds about right. Previous thought was that it had to be within 15 minutes after.