Post Workout Carbs... How much is too much?

Oakley6575 · Mar 9, 2023

Curious about how many grams of carbs you guys eat after your workout? At what point are you overeating carbs post workout?

Looking for insight to help me through my cut. I want to take advantage of my workouts and keep/add as much muscle as I can. I've cut carbs all the way out on my non training days and am only eating carbohydrates post workout. I'm just looking for advice on how many carbs I should be eating post. All the literature I've been ready says I only need 50-70g post workout to maximize glycogen synthesis.

Is there any reason to add more than that for muscle growth and recovery?

Badleroybrown · Mar 9, 2023

I trained legs today at 330 and I just pounded 2 pieces of French toast with syrup..
Was it right. Don’t know but it was good.

Oakley6575 · Mar 9, 2023

I would for sure be eating pancakes and syrup post workout if I wasn't trying to cut down.

Since I've cut out all carbs everywhere else, I'm wondering if I would see any benefit upping carbs past 50-70g post. For muscle growth and matabolism, would eating 200g post help my fat loss at all verses only 50-70g?

I'm also taking in 40g intra.

snake · Mar 10, 2023

Your body stores something like 500 grams of carbs between your muscles and liver. I doubt anyone is burning all that up in a workout.

Eat a balanced meal an hour or so after and you'll be fine.

CJ · Mar 10, 2023

You're in a cut, so I'm assuming that you're in a calorie deficit.

With that being the case, it'll be impossible for you to eat so many carbs that you spill over, because you're in a deficit. Your carbs are going to be limited by YOUR CALORIE TARGET and fulfilling your other macro requirements.

Hit your protein target, hit your fats target, then fill in the remaining Cals with carbs. Have the majority of them in the pre/intra/post workout period.

Another option is a high carb, very low fat, refeed day once per week on the day you train legs or back.

Oakley6575 · Mar 10, 2023

Thanks everyone. I guess I should just keep my focus on cutting and keep the post workout carbs at a minimum.

I probably wouldn't see much of a difference anyway in body composition eating more around my maintenance on training days.

CJ · Mar 10, 2023

Oakley6575 said:
Thanks everyone. I guess I should just keep my focus on cutting and keep the post workout carbs at a minimum.

I probably wouldn't see much of a difference anyway in body composition eating more around my maintenance on training days.

As you cut calories, you'll get to the point where carbs need to be cut.

You don't want to cut protein.

I'd cut fats before carbs, not to zero, but pretty low. I'd have the fats that I did eat be essential fats.

BrotherIron · Mar 10, 2023

There is no set amount of carbs that works universally. There are many variables that need to be taken into account.

Badleroybrown · Mar 11, 2023

BrotherIron said:
There is no set amount of carbs that works universally. There are many variables that need to be taken into account.

You are totally correct..

Right now I am staying steady between 250&252 just buy minapulating my carb intake..plus I am using a maintenance… if I cut out 100g of carbs a day I would drop 2 or 3 pounds in one week.. mostly water storage… but the scale would move..

So no universal amount.. it’s what you need to accomplish your goals.

Oakley6575 · Mar 11, 2023

I certainly am not 250lbs.... Yet.

Right now I'm 175lbs. I've had to cut ALL carbs out of my diet except intra and post, and I eat one orange a day to get my vitamin C in. Since this is where I'm at, I was just wondering If upping my post workout carbs to something over 75g would benefit my metabolism and body composition during this cut. If there really won't be much benefit, I'll keep the carbs low and through a refeed in once a week or when the scale starts to move.

Reader591 · Mar 11, 2023

BrotherIron said:
There is no set amount of carbs that works universally. There are many variables that need to be taken into account.

For sure 100%. OP will have to play with it and find for himself. Some like me go a little lower, others like sky high carbs.

Reader591 · Mar 11, 2023

Oakley6575 said:
I'll keep the carbs low and through a refeed in once a week or when the scale starts to move.

Again, kinda up to you. Many factors to weigh here in my opinion outside of the weight room. How is your energy in the day. Decent enough you still get up and stay generally active, or are you falling asleep and feel like trash. I find for me that can equally be food quality as it is macros too. Poor quality food makes me not feel as well, and I want to be a lazy bum and not do anything.

If I hit it all right, even in a cut, maybe even more so than a bulk actually until I’m deep into a cut, I want to be up and moving. Wash the trucks and car yesterday? Heck I’ll do again. Maybe wax them. Heck I’ll go wax the 45 foot camper( talk about moving haha).

Cut the grass, clean the garage, fix some stuff around the house, go playing with my son. I’m just in the mood to move. This obviously helps with weight loss greatly, end of the day you’ve moved 20,000 steps of low intensity movement. Way better than trying to get that on the treadmill and you hit stuff done.

I know that was kinda a little off topic, but thought it was worth adding that pint of view.

Now if you’re lean and really low on calories, yea probably gonna feel a little drained no matter what haha.

RowdyBrad · Apr 21, 2023

Oakley6575 said:
Curious about how many grams of carbs you guys eat after your workout? At what point are you overeating carbs post workout?

Looking for insight to help me through my cut. I want to take advantage of my workouts and keep/add as much muscle as I can. I've cut carbs all the way out on my non training days and am only eating carbohydrates post workout. I'm just looking for advice on how many carbs I should be eating post. All the literature I've been ready says I only need 50-70g post workout to maximize glycogen synthesis.

Is there any reason to add more than that for muscle growth and recovery?

If not natural, it doesn't matter as much it seems. I usually will eat a little shake and half a bagel soon after working out and then just eat my next meal when it is time in an hour or so.

I also eat protein and carbs an hour before lifting.

Badleroybrown · Apr 21, 2023

I ate 100grams worth of fruity pebbles before and after my workout today.

Plus a 20oz Gatorade during..

But I’m fat and don’t know any better.

PZT · Apr 26, 2023

Last time I got lean. I had to eat Atleast 100 grams in the hour following lifting or id go hypo. When im fat I dont need any lol

CJ · Apr 26, 2023

PZT said:
Last time I got lean. I had to eat Atleast 100 grams in the hour following lifting or id go hypo. When im fat I dont need any lol

Yeah, that shit sucks.

PZT · Apr 26, 2023

CJ said:
Yeah, that shit sucks.

But i was sexy asf and new i worked hard lol

CJ · Apr 26, 2023

PZT said:
But i was sexy asf and new i worked hard lol

Can confirm your sexiness.

RowdyBrad · Apr 26, 2023

PZT said:
Last time I got lean. I had to eat Atleast 100 grams in the hour following lifting or id go hypo. When im fat I dont need any lol

Is that primarily due to compounds you were on (Tren?) or do you have other blood sugar issues or maybe not eat a pre workout meal? Wondering the reasoning behind your feeling, whether you just burn through all your stores during a very long workout on lower carbs, or if it is because of some partitioning issues.

PZT · Apr 26, 2023

RowdyBrad said:
Is that primarily due to compounds you were on (Tren?) or do you have other blood sugar issues or maybe not eat a pre workout meal? Wondering the reasoning behind your feeling, whether you just burn through all your stores during a very long workout on lower carbs, or if it is because of some partitioning issues.

At this point I had already had gone through a long cutting phase. Just was burning through too many. Had carbs pre & intra but was also probably do to much work honestly.

And yes, tren as well lol

Post Workout Carbs... How much is too much?

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