Jump to content

Pre and post workout meals?


Recommended Posts

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

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

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

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

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

Guide to starchy vegetables to 

eat. Remember, these are some of your "good carbs!"

there are carbs beyond bread EAT UP

source: nutritiondata.com




PER 100G 


PER 100G





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, 


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, 


Pumpkin 5g 1g 12g, mashed Vitamin C, Vitamin E, Potass

Link to comment
Share on other sites

  • 2 months later...


This topic is now archived and is closed to further replies.

  • Create New...