Weight training nutrition

[haydee]

I've just started lifting weights again, and I'm a bit confused as to what / when I should be eating before and after workouts. "Traditional" advice seems to be plenty of carbs and protein both before and after a workout, but I'm not quite sure what this would look like in AIP meal terms. And where does fat fit in?


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[ccobine]

What is your goal in lifting weights? Strength? Muscle mass?


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[haydee]

Both I guess. My primary goal is to reduce body fat at the moment. I'm doing 3 x 12 reps, so not super heavy atm.


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[ccobine]

Hi Again, Haydee.

I am a former bodybuilder, but can't lift heavily anymore. I do keep up a routine though, because even though I may be achy afterwards, I feel way before for doing it.

The key is quality carbs and proteins. Here is advice from Muscle and Body Mag:

"For slow-burning carbs that might be eaten in pretraining meals, vegetables and tubers such as sweet potatoes, parsnips, squash and yams are good choices, as are green vegetables such as kale, spinach, broccoli and asparagus. Fruits that aren’t loaded with sugar, such as strawberries, raspberries, blueberries and apples, are on the menu as well. Even oats, which incidentally don’t contain gluten, can be accommodated.

“Oatmeal and quinoa are not Paleo-approved, but for bodybuilding clients who want to put on muscle, they can eat these complex carbs,” says Bell.

When it comes to initiating a post-workout insulin surge:

“For postworkout, you have things like pineapple and dates that you can throw in your shakes for that fast glycemic hit,” says White. “And protein still causes a reasonably strong insulin spike, especially whey protein.”"
www.muscleandbodymag.com/get-caveman-big/

I just eat a little banana and almond butter.

Other resources:
A comparison of a traditional weight training nutrition with Paleo standards:
theathleticbuild.com/fit-paleo-eat-this-not-that-jumpstart-your-primitive-meal-plan/

Bodybuilding.com offers some meal options:
www.bodybuilding.com/fun/paleo-perfection-6-meals-to-kickstart-your-caveman-lifestyle.html

Mario Singleman discusses his Paleo training meals:
paleomovement.com/mari-singelmann-paleo-bodybuilder/




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[haydee]

That's very helpful, thank you very much :-)


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[saragrambusch]

I work out between breakfast and lunch and it works best for me to just have those meals like normal. I always include a starchy carb with lunch and will possibly increase calories in all meals on days I lift. Unless you have really specific strength or aesthetic goals, I don't think dedicated pre/post workout snacks are necessary. But it depends on your schedule and what makes you feel best. It think the most important thing is to be sure to get adequate carbohydrate.

[haydee]

Thanks! The trouble is I tend to work out in the evenings, so I need to either snack first and then have dinner afterwards, or have dinner first and snack afterwards. I don't usually snack at all, especially on carbs, so it kind of sits awkwardly!


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[ccobine]

I workout in the evening, too. I find I actually feel best if I workout on an empty stomach and have a protein afterwards, like chicken and veggies with a little good fat. I recover better with a little fat when I am in a weight loss cycle. I will have a nut butter or banana only if I do more than an hour of hi intensity cardio or Tabatas and am feeling light headed.


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[Kara Klett]

I do intermittent fasting but before I lift, I eat a banana. Post workout- I eat mostly carbs and protein. I am also starting iifym. If it fits your macros. It's science based and you can build muscle while losing fat as well. Check out iifym.com and Layne Norton!

[EJ]

Here's another article about pre- and post-workout nutrition:

stupideasypaleo.com/2013/08/10/paleo-post-workout-nutrition/

[masonjones5711]

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