Sample meals during one day and carb count: If you don’t repair & replenish your protein & carb stores during the window (0-2 hours with sweet spot at 60-90 minutes) you’ll be more tired the next day, find next workouts harder – though less effective, dead legs, etc). What does that look like? Carb counts of some high quality carb choices: So, for more active women with a threshold of 30 grams of protein at each meal you want 90 to 120 grams of carbs in that meal as well. If you’re exercising intentionally 5-6 days a week for an hour (or more) you are “an athlete.” If you’re not that active and simply exercising at minimum, you are a little less concerned about that. The ratio of protein: carbs post workout is ideally 1: 3 or 4 if you’re endurance training and need recovery quickly for that next workout. Pre workout and post workout both matter.ĭuring recovery if you are HIGHLY active woman:
You want to eat by bookending your workouts with adequate fuel. Timing of recovery meals is important too. So, I am back to at least 1.8g/body weight in pounds of carbs on these days. Now, that boosts my need for carbohydrates, not just protein. The same 20-minute HIIT interval session before a strength training session (40-minute session). I do a 20-minute HI interval training session and that’s my exercise– that’s a light day for carbīut still higher than most women are trying to go (100 grams is as low as I would recommend for an active woman and never would I go that low for an athlete) Even with “healthy resistant starches” this is true. When both fat and carbs are high, we have issues.Low fat and higher carbs (high activity days) Higher fat and low carb (lower activity days).Most foods with protein contain fat or meal prep or condiments contain fat. Servings per meal is an easier way to adjust and consider 5 servings a day, is 1-2 at each meal. More endurance training – increased the carbohydrate need 2-2.7gm per pounds (this is also where you’re no longer going to find you make weight loss possible, but you’re working toward performance and preventing muscle wasting that will happen. Light activity days/Recovery/short interval days **Regardless of overall need, it needs to be consumed at a specific dose.ģ0 grams of protein minimum – no more than 50-60 grams for best ability to synthesis. Your weight loss daily protein need: (see handout link below for a worksheet to do calculations) Ideal body weight in lbs = grams of protein lifestyle dietary choices (inadequate EAA in plant-sources).Fasting without conscious refueling and intentional goals.Negative Mitochondria and muscle and muscle protein synthesis effects.Workout performance (therefor results) suffers.If you have low energy availability, you’ll risk: The desire to be lighter, thinner to be faster is strong. Endurance runners have long had eating disorders, or dysfunctional feelings around eating. Menopausal athletes or exercise enthusiasts, even more so.īut it's normal to have a response like that. In fact, they are the ones at greatest risk for losing lean muscle. You've been conditioned.Įndurance athletes say things like, I have a hard time believing I'm eating too little to lose weight. There is no way you can eat less and less, continue to exercise the same or more and not stress your body, causing a ripple of negative reactions. You will lose your metabolic flexibility. "About this title" may belong to another edition of this title.Are you eating too little to lose weight? How would you know?Įating consistently less than your body wants will slow your metabolism.
The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying HealthyĮat Green Get Lean: 100 Vegetarian and Vegan Recipes for Building Muscle, Getting Lean and Staying HealthyĬARDIO SUCKS! The Simple Science of Burning Fat Fast and Getting in Shape Muscle Myths: 50 Health & Fitness Mistakes You Don't Know You're Making Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body I hope you enjoy my books and I'd love to hear from you at my site, .īigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
So if you're looking to get in shape and look great, then I think I can help you. Through my work, I've helped thousands of people achieve their health and fitness goals, and I share everything I know in my books. I'm Mike and I believe that every person can achieve the body of his or her dreams, and I work hard to give everyone that chance by providing workable, proven advice grounded in science, not a desire to sell phony magazines, workout products, or supplements.