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I am almost done with the prep-phase and have some questions about carb backloading nutrition after workout.-Just after the workout the book says eat high glycemic type of carbs, my question is what can I eat right after the workout.-Any examples of high glycemic carbs.-can you eat low glycemic carbs between the time between post-workout and bedtime or do you not eat them at all-Is eating fats after workout better than not eating fats after workout?-How many carbs do you need to eat? right now I want to lean down.Im sorry for any mistakes, my english is not good
I believe protocol for post workout is a whey isolate with some “sugar”.. dextrose is a good option, and it's cheap.. 0 fat with this mealthen wait 1 hour, then consume some starchy/sugary carbs.. pbj sandwiches are good per kiefer, potatoes are great, sticky or white rice.. you'll want to steer clear of things like oatmeal, brown rice, Ezekiel bread.. basically the "lower glycemic" carbs.. you can google the glycemic index if you're curious about certain foods.
does this apply to AM training and the standard 6pm training also?and does it differ when applying to a bulk or to a cut?ALSO.. is it still whey + "sugar" then 1h then food?so.. train.. wait 1h.. have high GI sugary/whey.. wait 1 more hour.. then eat?
IIRC, you wait one hour, take your PWO shake and then backload immediately (EDIT: this is for the recommended PM training).This info was released with the advent of Carb Shock, via Kiefer's "Supplement Blackbook" (a PDF file).It's discussed more in-depth here:http://athlete.io/forum/index.php?topic=18915.0
Train (am or pm), wait 1hr, have whey shake, if trying AM have carbs after dark, if PM training have carbs whenever you want after shake. I'm not sure what sugar your talking about. Kiefer recommends sucralose with your shake for an increased insulin response, but I don't believe it's something you should worry about if you don't want to add it.
by sugar I mean dextrose.. or in my case I picked up this stuff called ignition “pure dexanhydrous glucose”.. from my very brief, and not even remotely thorough research, I've found this to be one the best ways to spike insulin levels by driving pure glucose into your cells.the goal post workout, from what I've gathered, is to elicit the highest possible insulin spike.. thus the sugarsand my goal is to build muscle more than to lose fat, so this is apparently optimal.. I was UNAWARE that he created this 1h waiting period however.. it used to be that you put down the dumbbell after last set and start drinking your stuff.
IIRC, you wait one hour, take your PWO shake and then backload immediately (EDIT: this is for the recommended PM training).This info was released with the advent of Carb Shock, via Kiefer's "Supplement Blackbook" (a PDF file).It's discussed more in-depth here:http://athlete.io/forum/index.php?topic=18915.0
Can you give me link where you read it? I cant seem to find it. I read the disccusion and they are talking about a shake that work with everything, what does it have? The post workout shake that was in the cbl book was whey isolate,caffeine, high gly carb, casein, hydrolisates, leucine and creatine
Sent you a PM.
No secrets here....
Sent you a PM.
No secrets here....
+1It would be better to post it here in case someone else has similar questions.
Since this forum is public, I wasn't sure about posting links we get from Kiefer via email. ???
Site's public, emails get subscribed, we as a whole get emails sent out. If it is a personal email from him, then it is different.
Since this forum is public, I wasn't sure about posting links we get from Kiefer via email. ???
It's fine. It's not like you are emailing him the book. If there is a problem, I'm sure Kiefer or another admin will delete it.Don't worry Mac, you aren't the only one who has done this. This always rubbed me the wrong way, I just never thought to mention it until Scope brought it up.
I thought the emails were just sent to those who have purchased the book(s). Lol, now I don't feel special anymore. 😀Ok, then... here's the download link: Supplement Blackbook
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