Blissg Posted October 22, 2014 Share Posted October 22, 2014 I see that the meal planning template says the "PWO" is a bonus meal, but is that in reference to the pre, post, or both? Thanks in advance. Link to comment Share on other sites More sharing options...
Moderators Tom Denham Posted October 22, 2014 Moderators Share Posted October 22, 2014 Both. By the way, bonus does not mean optional so you can leave them out if you are eager to lose weight. We mean you actually need more than 3 meals per day when you exercise. Link to comment Share on other sites More sharing options...
Blissg Posted October 22, 2014 Author Share Posted October 22, 2014 OK. Thanks! I broke my breakfast up accordingly yesterday and was famished by lunchtime. Oops. Any ideas for post workout meals to have on hand that won't spoil in the car? Link to comment Share on other sites More sharing options...
kirkor Posted October 22, 2014 Share Posted October 22, 2014 How long in the car and what temps? Hard-boiled eggs & sweet potatoes would sit pretty well for a while. Link to comment Share on other sites More sharing options...
Blissg Posted October 22, 2014 Author Share Posted October 22, 2014 I live in Atlanta, but it is starting to cool down. I normally do a 45 minute spin class or a one hour interval class. An egg and some starch would work. On the carb curve, it says I need something like 45g since I am trying to lose weight. Any other ideas for the starch? Thanks. Link to comment Share on other sites More sharing options...
kirkor Posted October 22, 2014 Share Posted October 22, 2014 Following a carb curve wouldn't be official W30, and depending on the intensity of the workout you do you may not even need a post-workout meal. Link to comment Share on other sites More sharing options...
Sleeve Posted October 23, 2014 Share Posted October 23, 2014 Carb = starch is a narrow connection. There's dozens of carb options that keep well, satisfy, and diversify your micronutrient intake. Vegetables are not a fourth macronutrient, they're carbs, just a bunch of long sugar chains that require dozens of enzymes to dismantle, and some protein here and there. You knew this, I'm just putting it in front of your eyes to remind you of all the great options you have. Link to comment Share on other sites More sharing options...
Physibeth Posted October 23, 2014 Share Posted October 23, 2014 Just a note that hard boiled eggs are not a great post workout food because of the fat content that delays digestion. Egg whites alone are fine, but save the yolk for later. How intense is your class? Link to comment Share on other sites More sharing options...
Blissg Posted October 23, 2014 Author Share Posted October 23, 2014 It is pretty intense spin class. My HRM says I burn about 400 each class. And I thought we were supposed to follow that curve per the Whole30 menu planning template? I am so confused. Even for a trained chef like myself, there is a lot of stuff you just can't learn from the book and downloads. Seems no matter how hard you try to stick to the program there is some bit of knowledge us newbies need to seek out. Link to comment Share on other sites More sharing options...
kirkor Posted October 23, 2014 Share Posted October 23, 2014 I'm sorry Blissg, I misinterpreted your comment to be in regard to Sisson's carb curve which is in regard to total carb grams per day, not just in the post-workout period.Now I'm on the same page with you re: the curve from ISWF.Sorry about that! Link to comment Share on other sites More sharing options...
Blissg Posted October 23, 2014 Author Share Posted October 23, 2014 phew! Thanks. So, I need 25g or less since I am overweight and do 45-1hr. What has 25g of carbs that is a good PWO meal? i am generally v hungry after a class even if I have a good breakfast so I know a little something before I eat at 12 is needed. Link to comment Share on other sites More sharing options...
kirkor Posted October 23, 2014 Share Posted October 23, 2014 Here's a list that may be helpful: http://www.balancedbites.com/PDFs/BOOK_EXTRAS/PracticalPaleo_GuidetoPaleoCarbs.pdf Link to comment Share on other sites More sharing options...
MeadowLily Posted October 23, 2014 Share Posted October 23, 2014 Guide to starchy vegetables to eat. Remember, these are some of your "good carbs!" there are carbs beyond bread EAT UP source: nutritiondata.com ITEM NAME CARBS PER 100G FIBER PER 100G CARBS PER 1 CUP OTHER NOTABLE NUTRIENTS Cassava (raw) 38g 2g 78g Vit C, Thiamin, Folate, Potassium, Manganese Taro root 35g 5g 46g, sliced B6, Vitamin E, Potassium, Manganese Plantain 31g 2g 62g, mashed Vitamin A (beta carotene), Vitamin C, B6, Magnesium, Potassium Yam 27g 4g 37g, cubed Vit C, Vitamin B6, Manganese, Potassium White potato 22g 1g 27g, peeled Trace Vitamin C Sweet potato 21g 3g 58g, mashed Vit A (beta carotene), Vit C, B6, Potassium, Manganese, Magnesium, Iron, Vitamin E Parsnips 17g 4g 27g, sliced Vitamin C, Manganese Lotus root 16g 3g 19g, sliced Vitamin C, B6, Potassium, Copper, Manganese Winter squash 15g 4g 30g, cubed Vitamin C, Thiamin, B6 Onion 10g 1g 21g, chopped Vitamin C, Potassium Beets 10g 2g 17g, sliced Folate, Manganese Carrots 10g 3g 13g, chopped Vitamin A (beta carotene), Vitamin K1 Butternut squash 10g - 22g Vitamin A (beta carotene), Vitamin C Rutabaga 9g 2g 21g, mashed Vitamin C, Potassium, Manganese, Jicama (raw) 9g 5g 12g, sliced Vitamin C Kohlrabi 7g 1g 11g, sliced Vit C, B6, Potassium, Copper, Manganese Spaghetti squash 6g 1g 9g Trace Turnips 5g 2g 12g, mashed Vitamin C, Potassium, Calcium, B6, Folate, Manganese Pumpkin 5g 1g 12g, mashed Vitamin C, Vitamin E, Potass Link to comment Share on other sites More sharing options...
jenncsmith Posted January 2, 2015 Share Posted January 2, 2015 Just to make sure I'm understanding this. I want to maintain weight. Not lose. I'm training for an Ironman so my workouts are on the longer side with periods of high intensity. So I would want 100-150 grams of carbs per day PLUS 50-100 Post WO? Link to comment Share on other sites More sharing options...
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