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The Carb Coles Notes

Thursday, June 10, 2010

A number of my SP friends found the last blog a bit dense, others enjoy the details. But it is always a good practice to provide a summary up front so in the future I will do so. Thanks to all for your input, it is much appreciated. So here is what Iíve learned from the research for the last two blogs:

1. The harder and longer you workout the more you deplete your bodyís energy stores (glycogen) and start breaking down muscle for fuel.

2. The optimal time for replenishing your glycogen and putting the brakes on the breakdown of your bodyís protein is within 30 minutes of your workout.

3. Speed is important so you want to ingest food that creates a spike in insulin which will then help transport glycogen and other nutrients to feed muscles in need of glycogen and protein, creating an anabolic process from a catabolic process.

4. The carbs ingested at this time wonít be stored as fat Ö unless you overdo it of course!

5. While I now know what Maltodextrin and waxy maize are and know what they do when I see them listing in ingredients for various sports drinks and bars, I really have no great burning need to use them, simple carbs are definitely my preference and all most of us need.

6. Avoid fructose. I didnít get into this last time but all the research Iíve read puts fructose at the bottom of post-workout recovery carbs. It is absorbed more slowly and is slower to prompt the release of insulin. The good news is it doesnít mean avoiding some forms of fruit Ö especially the dried variety. The list of good sources of glucose includes foods such dates, dried apricots, raisins, plums/prunes.

7. Donít lose sight of the big picture. Just because eating carbs after a good workout is a good time to ingest carbs doesnít mean they donít count. Your post-workout meal/snack should be part of an overall plan and not a free pass. Ideally you should already know how many calories you are targeting given your goals (maintenance, loss, muscle gain) and the amount of exercise you are doing on various days. Your calorie intake and balance of protein, fats and carbs should all be based on these considerations. Then take a good portion of your carbs and have them post-workout. Donít add to them, just distribute them differently on days when you have a good hard workout. No need to be having carbs late in the day when you can nicely consume them post-work out and have them go to your muscles rather than your hips. Carefully monitor you goals to make sure you are consuming the right amounts of carbs/calories given your exercise levels and fluctuations in activity during the week. Adjust your intake of carbs overall and post-workout accordingly.

8. Courses for horses. This old racetrack is applicable to so many situations. Basically some horses run great on short tracks, other on longer tracks, some love muddy tracks, etc. Pick your horse according to the track conditions. Post-workout nutrition will vary from person to person and day to day. I used to hunt for nutrition bars that were low carb and high protein. That was probably a good plan for days when I was stuck at the office and needed a snack to boost protein without overloading on calories. But now I have a new admiration for a bar like Labarar bars like Peanut Butter Cookie that I avoided previously because it was relatively low protein and high carb. Now on days when Iím doing a lot of cardio I now look at it as a near perfect food with very simple pure ingredients Ö dates and peanuts packing 23 g of carb and 7 grams of protein. But for someone pumping heavy iron, bigger guns may be necessary. But donít overthink this. Honestly, if you are doing a moderately intense workout than just about any snack out of the fridge with a bit of protein and carb will be sufficient.

9. If you are ever in urgent need of glucose fix and are craving a Haribo gummie bear fix, just drop by Woodyís house.

10. Chocolate milk rocks and I love bananas. Neither have a lot to do with the blogs I posted but both are true.

And finally, this website rocks Ö

Right now it is aimed at the top 200 sources of glucose but you can pick a wide range of nutrients and find the best sources very quickly. For example the mouse and I were working on figuring out how to get more potassium into her diet. Before I knew 200 ideas were at my fingertips. I havenít verified the accuracy of this site in detail (I checked a couple of items out and they were indeed very acurate) but when in doubt you can always go to USDA National Nutrient Database for Standard Reference:

Member Comments About This Blog Post:
MBSHAZZER 6/20/2010 9:53AM

    GREAT information! Like I said on the last blog, I am terrible about refueling post-workout (which is made worse by the work environment)... so this is great "food for thought"

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HIPPICHICK1 6/18/2010 4:32PM

    Thanks for all of the useful information!

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DAISEYDUCK 6/12/2010 11:46PM

    Great blog Tim. So timely for me as I'm just completing my first week on a nutrition plan personalized for me by my personal trainer and a nutritionist. I feel much more comfortable about following it with back-up evidence from additional sources. I'm following a fairly rigorous fitness routine and I'm back to tracking my food religiously as I've upped my protein quite a bit and I need to balance in the carbs as well. Timing is an important part of the whole equation, and I'm finding that 30 minute post-workout window to be referenced time and again as the optimal time to replenish glycogen stores.
Thanks again for all you're doing to inform us! And thanks for the link!

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DREMARGRL 6/10/2010 10:35AM

    TiIMKONG....LOVE IT!!! Enjoyed this blog very much, Tim. Your research titillates my own need to seek more of the answers. Keep up the good work! It's fun that you and Erika can share this experience. I just adore the both of you!
Gotta run and clean up the boiled eggs i just blew up in the kitchen. Looks like Greek yogurt with dates and cocoa powder for me this a.m. Have an amazing day, my friend. XO MaryAnn emoticon

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GOANNA2 6/10/2010 10:13AM

    Thank you for the wonderful information. My other Spark friend
KISHEGER told me to check your blog. I will also check the website you mentioned.

Bananas you say, how strange that you like them...

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LESS_IS_MO 6/10/2010 9:45AM

    I'm not sure how I missed these blogs, but thanks to Kisheger for the prompt to check em out!

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LESS_IS_MO 6/10/2010 9:44AM

    Thanks for the research. Good tips in there!!

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KISHEGER 6/10/2010 7:01AM

    Great blog, Silver. Now, I guess have to kick up my workouts so that I can partake in this yummy stuff. I am still a fan of bananas, dates, chocolate milk and Greek yogurt. Wow, more yummy stuff!!!!!!!!!!! Raisins!

Hmm, now exactly, what do I have to do again...which workout ...which exercise challenge...and afterwards which goodie will I have that is within my daily calorie range...FUN TIMES. So many choices to make.

emoticon emoticon emoticon followed by emoticon emoticon

Comment edited on: 6/10/2010 7:04:11 AM

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DACIUS 6/10/2010 7:00AM

    #10 = noooo really? Way to break the mold there Dr. TimKong!! LOl!!!

Great summary. I enjoyed both versions and cannot wait for more. I personally love raisins and craisins as a post workout pick me up. they are always the first thing I grab when I get home from a workout.

I will admit that this reptile does have an affinity for chocolate silk!!! I love that stuff.

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TREESA57 6/10/2010 6:46AM

    Interesting very interesting Thanks for the link!

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MJMEISSN 6/10/2010 5:58AM

    Tim, This was a great blog. I liked the format as mmuch as the information. I have been avoiding simple carbs like the "plague" for the last might be worth some high intensity workouts just to see if I can bring them back into my diet.

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    Great "Tim's Notes" emoticon

Much easier to follow! Great job on the blog and thanks for the references to the websites!

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NEW-CAZ 6/10/2010 4:02AM

    Great blog Tim, my kind of reading, thanks hun emoticon

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LIQUID11 6/10/2010 2:08AM

    I enjoyed this blog! Concise and Dense.

Ahh and a Great Motivation to keep ME moving, if I want to enjoy my fresh 1.5% milk with Valrhona cocoa powder along with dried figs plain or covered in dark chocolate or a Greek Delight filed with walnuts [my home made healthy twist of a turkish delight] or again a Greek spoon fruit Sweet [home made again].
Now that I know that the best and only time to consume these treats is after a heavy workout, I will certainly give it a fairer consideration. On Her Majesty the Science orders LOL

Please consider including dried figs also as it is a very healthy dried fruit option.

Keep Researching
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WOODSYGIRL 6/10/2010 1:21AM

    Oh, how I cracked up at #9!! Come on over kids, the house of Haribo is open! emoticon

A primate who likes bananas you say? Naw.... I have you ever tried frozen chocolate dipped bananas? Wooo-aaahh!

After typing this, I'm going to go to that website you posted. This will be VERY handy for me because I'm not terribly educated in these matters. I do find that I have way too many carbs in my diet, even though a fair portion of those are fruits and vegetables. It still seems like I never have enough protein, so I'm working on revising this on my weekly menus going forward.

Keep the blogs coming Silver! I am so enjoying these and learning A LOT! Pretty soon, you can start charging a fee! LOL!!!! emoticon

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