How to replenish glycogen stores PWO

[Friend]

I am currently cutting, and i want to cut carbs out of my last meal of the day completely. Which is usually, the meal i eat after my workout, as i train in the evening.

My question is, what is a good way to replenish glycogen stores PWO, without using carbs in my last meal for the day? And, is it recommended?

I have read, PRE and POST workout is the most important time for carbs, so i'm a little unsure how to go about this..

[baseline_9]

IMO carbs post workout is fine even before bed....

The carbs you take in are being take in for a reason, to replenish glycogen stores

Believe it or not you cannot replenish glycogen stores simply with one meal PWO, i say you cant but what i mean is you cant do it effectivly


My reccomendations would be to consume a complex carb source that is also low GI, Oats would be optimal IMO in a shake

If your last meal of the day is a shake make sure it contains a mixture of Whey and casein although i would much rather see you eat another real food meal PPWO, steak for example - can you not slam your PWO meal down and then drive home and cook a steak straight away, eat and then sleep...

[gbrice75]

^^^ this

[Friend]

Shakes aren't an option PWO. I have tried different brands, different types (WPI, Casein, Soy) but all affect my digestive system negatively, so much so that actual food can no longer be absorbed properly.

Anyway, should simply 1 cup of oats in water straight after a workout suffice? Then 30 mins later have my last meal for the day, which is 300g lean rump steak, 200g mashed sweet potato, 150g steamed broccoli? Since i will be having the oats PWO, do i need the sweet potato (carbs) in my last meal?

[MuscleScience]

Oats is fine, they are complex and will not hit your system as fast as a simple carb source. Which in of itself is not a bad thing per say. You will have a more broad insulin response. Sweet potatos is also a good choice, it really depends on your goals though. Cutting, you can get away with a small carb source afterward. Basically you need enough carbs so that your body can reprocess the spent metabolites (lactate) back into glycogen, and spare proteins being used. Technically you could rely on a stored fatty acids since they have a glycerol backbone which can through many metabolic processes be used in gluconeogenesis.

[gbrice75]

If you can't have a shake PWO due to stomach issues, you need to get the quickest protein source possible through real food. Egg whites would probably be your best option - just make the hard boiled ahead of time and shoot em' down. And yes, do keep the oats PWO as well.

[Friend]

So, i would do it like this?

Lift 1hr
Cardio 40mins

Straight after cardio, have say, 6 hardboiled egg whites and 1 cup of oats w/ water

30mins-1hr later have my final meal for the day, 300g lean rump steak, 150g steamed broccoli. (((Should i keep the 200g of mashed sweet potato in this meal or not?)

1-1 1/2 hours later sleep

[gbrice75]

Yea, something like that. Since you're cutting, I would not do the sweet potato before your last meal. The rump steak and broccoli is a perfect meal before bed, w/ protein, fats, and fiber. Ideally i'd like to see carbs, but not before you hit the pillow when you're on a cut.