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Hi Everyone,I'm new to CBL and intrigued that it might be able to help me with some nutritional problems I've been experiencing. I work out for ninety minutes, starting about three hours after I wake up, about six days a week, and do not eat anything prior. This is yoga so it's basically body weight strength training done in intervals. Please don't recommend changing my training schedule or routine as I do it mainly to rehab injuries and maintain flexibility rather than anything to do with fat/muscle ratio. I also don't think about nutrition in that sense, but rather in terms of how it effects my mood.The problem I'm experiencing is that I intensely crave carbs right after I work out. From what I understand this is a good thing and I make sure to also consume around 30 grams of protein, as well as plenty of healthy fats throughout the day. When it becomes an issue is that I then start a pattern where I have to keep eating carbs throughout the day to maintain my energy levels or I crash. If I could just eat a bunch of cookies with my lunch and then hold off until my protein and fat rich dinner, it would be fine. But I can't seem to resist snacking on carbs continually until lunch and dinner. And then of course also after dinner as well, which means I end up eating way too much close to my bedtime causing my quality of sleep to suffer. Any thoughts? From what I've read about CBL, nighttime consumption of carbs is still ideal for those who work out in the morning since you're preparing for the next workout, especially for me since I exercise daily. And it seems I should limit my post workout carbs to 50 grams, which is fine except that even that much starts my snacking pattern for the rest of the day. If I could work out at night, I think I would have no problem eating low carb until then and my cravings wouldn't matter since I would only have a matter of hours until bedtime. Thanks!Sophia
Self-discipline by not having carbs, drinking coffee, eating more fats, and control is the main key.
So I should try to eat no carbs at all immediately after my workout and just save them for after dinner? Won't this inhibit muscle growth and just cause much of my post workout protein to be converted into sugar?
No carbs? Wait till the evening as prescribed in the book. The book lays it out. And no it won't. Unless your main source of food is straight protein and no fats it won't be converted to sugar…
Ok, thanks. I was actually using CBL to justify giving in to my post workout carb cravings! Haven't read the book, but saw something somewhere that said 30-50 grams of carbs after a morning workout was ideal for CBL. But I guess I should return to resisting the initial craving so my blood sugar will be stabilized throughout the day.
It's not as ideal for women. And I don't think the type of workout you are getting is what Kiefer would recommend PWO carbs for. I never get cravings but I eat a lot of fat and only whole foods so if you aren't then that may help out. Do you drink coffee? Kiefer also stresses how that will alleviate cravings/hunger.
Ok, thanks. I was actually using CBL to justify giving in to my post workout carb cravings! Haven't read the book, but saw something somewhere that said 30-50 grams of carbs after a morning workout was ideal for CBL. But I guess I should return to resisting the initial craving so my blood sugar will be stabilized throughout the day.
CBL is best for resistance training, not bodyweight. Speaking from experience, using a training protocol as an excuse to justify consumption of "X" is counterproductive. It also helps to read the protocol and fully understand it before you say that you are following it.
Thanks, everyone! I think I may have really misunderstood CBL and just latched onto it as a possible explanation for my PWO carb cravings. As a woman doing daily ninety minute bodyweight exercises, it does sound like I'm not the ideal candidate for CBL, although I find the basic principles fascinating. On second thought, I actually think my PWO carb cravings can be explained by the cardio element of my training, as on most days about half of my ninety minutes is essentially an HIIT workout that gets my heart rate up near maximum. This is clearly not the type of training that Kiefer recommends with CBL. As for handling the cravings to stabilize my blood sugar for the rest of the day, I've been experimenting a little and find that it really all depends on what I eat immediately after. Days when I have to run errands and my only immediate meal is a bar with at least 20g protein and no more than 30g carbs, I find the cravings are not an issue. So I think a lot of it is getting immediate protein and then holding off for a couple hours because it's when I have immediate access to over-consumption that the appetite train gets started. As for coffee, that's another area where I think I deviate from most CBL types. Caffeine does not go well with yoga for many reasons, so I have to wait until after my workout to consume it. For this reason, I never seem to develop much of a tolerance to it so two cups of black coffee is enough to make me extremely jittery. It seems the positive metabolic effects Kiefer describes are mostly noticeable once one has enough of a tolerance for the major stimulant effects to be blunted and I never can get to this point. I also find that drinking it PWO only fuels the carb cravings. Anyway, I'm now experimenting with Matcha, which I'm so far finding helps me stay awake after my morning workout without the jitters.
Actually, once your body has adapted to using fat as its fuel source, you won't need carbs even for post-HIIT: http://caloriesproper.com/?p=2786Also, be careful about having too many carbs in one go. The maximum for one meal is 10g, and you also shouldn't aim for as close to 30g as you can, that's an upper limit. It's best to keep carbs to incidental sugars such as those found in green veggies, dairy, and fats (such as almond butter etc), as these soon add up anyway.
Thanks for clarifying about the 30g of PWO carbs being an upper limit, not a requirement. But wouldn't the study about ketoadaptation refute the theory behind both CBL and CNS?
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