Post workout nutrition to replenish glycogen after cardio yet lose weight at the same time.

burtonator · Dec 29, 2010

For the last 3-4 months I've been doing 1:15 hour of cardio before work (usually at 7AM) while doing a very clean (and measured) diet. My macros are about 60g fat, 150g protein, 30g fiber, 60g sugar, and 10-20g complex carbs. I also try to hit the gym using a Starting Strength program on M/W/F schedule. For the most part my diet is fine to maintain this level of fitness. However, I've accidentally bonked a few times and gone hypoglycemic and been very tired and lethargic. It's VERY annoying. Also, I'm running into a wall where some of my workouts are very tough going. If I'm fully charged I can do the whole thing at 150-160 bpm but if I am depleted I end up going at 130-140 bpm. Obviously, if I'm trying to lose weight, coming home after an hour burning 800 calories, only to EAT 800 calories of carbs, is self defeating. ... so that won't work. However, that's what's recommended here (which is a great article): http://www.cptips.com/recvry.htm ... To combat this to date I've added a bit of carb cycling to my diet where I'll take my rest day and eat complex carbs throughout the day so that I'm eating at a maintenance level (zero deficit). This has the added benefit of helping with leptin levels and keeping my metabolism high. ... but this still isn't enough and I'm having problems with hypoglycemia low glycogen levels while biking. ... I think my solution is to try to stay focused on using calories from fat instead of from glycogen during my rides. I think the problem is that as my physical fitness improves, I'm tempted to haul ass which increases my glycogen usage (the more you approach V02max, he more glycogen/sugar is used for fuel). This doesn't help me lose weight as I need to eat MORE carbs to replace this glycogen. So I think I just need to rebuild my glycogen so reasonable levels, then, when I do my cardio on my bike, I need to keep my heart rate around the fat burning zone (which for me is 135-140 bpm) to avoid burning glycogen and instead burn fat. Then, when I come home, I can have SOME carbs but only to replenish the LITTLE amount of glycogen that I've lost while riding. SOMETIMES I need to go higher than 140 such as when climbing a tough hill (which is usually at 165) so this will still mean I have a small amount of glycogen lost per workout but I need to keep this minimized. I think this is the ideal scenario. I would love to hear your thoughts on this...

skip9 · Dec 31, 2010

Hmmmm.... Carbohydrates don't make you fat. Excessive Calories do.. You are bonking because as you said yourself, your glycogen levels are depleted... hence why you are struggling in your training.

Eating to much fat or protein can will still cause you to store fat and in fact more likely to hold weight.. the human body is more effective at processing and using carbohydrates than any other nutrient, Just be sensible with what sort and when you eat them.. obviously there is no need to eat a big bowl of pasta for dinner... your not going to be doing much for the next 8-10hrs!

My tip is if you really want to loose weight is don't starve your body, especially if your training. Be smart with what you eat and when e.g. You have a workout after lunch.. eat lunch to fuel your workout... you'll burn it off then and preform considerably better. Try cutting out bread, pasta and wheat products but not carbohydrates such as fruit, legumes, vegetables, rice, quinoa, oats.

Jono L · Jan 1, 2011

EAT MORE CARBOHYDRATE.

CalicoCat · Jan 2, 2011

Eat something within 20min of finishing your workout!!!! Your body is primed to metabolize carbs and proteins during this window of time, and this is key to recovery. Your body will use those nutrients quickly, so you don't have to worry about weight gain from them, and since it will speed recovery, you will feel better, and be able to give a better effort during your next workout, which will help with weight loss.

jpr95 · Feb 28, 2011

You said your workout is at 7AM--presumably "first thing" in the morning after having slept (and not having eaten for 8-10 hours). You're probably going hypoglycemic because your blood sugar is low before you even begin. You could try some caffeine about 30-60 minutes before you start--caffeine is supposed to help the body convert fat to sugar/glycogen during a hard workout. You could also try drinking something like Gatorade (even at half strength or so) while you work out instead of water. That's what I figured out last year to keep me from bonking--I don't drink water at all while I ride anymore because if I'm putting something in my stomach, it needs to have calories in it (but I'm not trying to lose weight, either). Also, by letting yourself bonk/starve, your body puts itself into self-preservation mode, and will turn everything it can to fat, so just sipping on the sports drink while you cycle may help keep that from happening by giving your body a regular supply of fuel. The electrolytes don't hurt, either.

Jason

riazrizvi · Mar 14, 2013

I have only had success with weight loss by creating caloric deficiency, but when blood glucose is low, work and exercise suffer. Therefore IMO the only way to loose weight without harming performance is to exercise at night. You create a calorie deficiency (aim for about -500) and don't replenish your stores with a post workout protein shake or glucose supplement. Just rest or go to sleep which is easy because you'll be tired! When you wake up, eat a good breakfast. Mostly complex carbohydrates (I microwave potatoes), a small glass of OJ (a little fructose), a protein shake, and something sweet (for a little glucose). Around 800 calories, breakfast and a half. Though you'll feel tired when you wake up, an hour after breakfast you should be firing on all cylinders. Take a snack to work in case you misjudge it. Eat adequately during the day by making sure you are never tired. You can keep doing that until you are at your target weight.

willy81 · Mar 15, 2013

bodybuilders take Dextrose, among other things, after their workout to replenish the levels of glycogen

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Post workout nutrition to replenish glycogen after cardio yet lose weight at the same time.

burtonator

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skip9

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Jono L

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CalicoCat

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jpr95

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riazrizvi

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willy81

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