Carb timing for athlete on a cut

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Carb timing for athlete on a cut
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Carb timing for athlete on a cut - Apr. 18 2008 12:08:58

jjim

Posts: 68
Joined: Nov. 19 2002
From: Huddersfield
Status: offline

I have a tricky situation, I compete in a sport which often involves multiple training sessions in a day, I'm currently trying to reach around 8% bodyfat, currently at 9/10, its got to the point where extra precision is required.

My sport involves mainly specific training sessions which last 3-5 hours with moderate anaerobic bursts, along with 2x gym sessions per week both followed by HIIT and pushups/situps on low intensity days.

At the moment I'm taking in ~125g on training days and ~70g on rest/low intensity days with a carb up of ~300g once per week. Cals are at ~2500 with non carb meals comprising ~50g protein + ~20g fat from nuts/seeds + veg/salad

Progress has slowed down significantly and what I'm wondering is the best time to be getting down carbs. Perhaps I've misunderstood the concept but atm I'm having 50g oats first things and the rest before and after training, I'm wondering if train late afternoon for example could I manage without carbs before training and rely on stored glycogen for fuel? Does this depend at all on the time of the week? i.e how long since carbing up. Also on low intensity days if I do a high rep ab workout what kind of fueling (pre/post) if any is neccessary? How about an xtra large deep pan bbq base pizza hut meat feast with cheesy garlic bread? No?

Think if I ever do have one again it'll be better than sex!

Yay..... steamed veggies

oh well, a look in the mirror cheers me up

Any input would be greatly appreciated.

Jimmy

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RE: Carb timing for athlete on a cut - Apr. 18 2008 12:10:33

drewsky

Posts: 2798
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
Status: offline

As you say it is all about timing, concentrate on the post training nutrition and couple it with the duration and 'intensity' of the session completed. These are you primary times to feed the body carbs

Sorry... hit post by mistake.

In the lover intensity longer duration sessions are you able to take in carbs during the session? Certainly after weights & HIIT sessions you're going to need something straight after and having some liquid carbs just before and during will aid recovery as well.

I have no idea of stats so the numbers don't mean much but wit the carb up there is an argument for reducing carbs after the day and an argument for not reducing the carbs. I would say that if you were to drop any (and actually don;t suggest you do) they would be fom the breakfast and not from post workout.

either way make sure your carb up day falls on you heaviest training day, no in weight terms but in total volume/expenditure - this is quite important.

< Message edited by drewsky -- Apr. 18 2008 12:16:45 >

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