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I am a competitive powerlifter and I use a routine called Sheiko which is a very high volume routine. The workouts take from 2 to 3 hours to complete. I have read Kiefer mention to have a “moderate” carb meal 1-2 hours prior to long workouts. What type of carbs should be consumed here? I assume complex carbs? Also, I am considering just bringing what would be my post workout shake (100 grams of carbs 50 grams protein), and sipping on it starting about half way through the workout. Would I be better doing this or waiting until closer to the end of the workout? Thank you.
It depends on what time of day you're doing this. If it's in the morning or around noon, you shouldn't need the prior carbs. You probably won't even need them if you're doing this in the later afternoon (the “ideal” time, starting between 3 and 5pm). It's when you start training later that the pre-training back-load is recommended.An intra-workout shake would probably be the best thing for you, consuming about an hour after you started the training.You'll have to make sure you can back-load enough carbs that evening to prepare you for the next workout. Try it out and see. If you're really struggling through the workout even with the intra-training shake, then either try to get more carbs in from back-loading, or start thinking about the pre-training "moderate" carb meal.And yes, the "moderate carb" meal would be composed of a complex carb. This is one of the few situations where oatmeal might be okay if you've been craving it, but optimally you want white rice or potatoes or something like that, with a fair amount of fat and protein with it.
I usually train around 6pm. I'll try a meal around 4 with some sweet potatoes or something.Thanks again!
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