So, get most of your carbohydrates early in the day (up to nearly 60-80 grams at breakfast), while your later meals are mostly protein and moderate levels of carbs. This gives your body the amino acids it requires without too many carbs it won’t necessarily need at this time of day. Since insulin sensitivity tends to be lower later in the day, avoiding carbs helps to prevent fat gain. Protein intake stays the same on both days(training and non-training)- (almost 1.5 grams per pound of bodyweight), so the drop in carbs also means a much-needed drop in calories. On workout days you need about 18-20 calories per pound of bodyweight, but on rest days you require only about 12-14 calories per pound. Swapping these days will spur muscle growth without seeing your midsection grow as well.
THE SCIENCE OF TIMING
Three cups of rice, pasta or even a couple of bagels at a single sitting? Sounds like it’d make you fat, right? Not if you consume it along with lean protein following a training session. Carbs remain the mismanaged nutrient. While they have the ability to be stored as bodyfat, they’re crucial to the muscle-building process. When you eat a lot of carbohydrates after training, it sets off a cascade of hormonal changes that favor the rebuilding of muscle mass. This includes a rise in insulin, which not only forces protein into muscles for growth but also stabilizes testosterone levels, which often fall as a result of too few carbs after training. On the flip side, if you eat too many carbs and just sit around being fairly inactive, some of those carbs might end up as bodyfat. That’s why you should eat fewer carbs on days you don’t train. While you need them to grow on days you work out, your need for them goes down considerably on days when you don’t hit the iron.
Non-Training Day Menu
Meal 1: 8 a.m.
6 egg whites/ 2 yolks
2 slices whole-grain toast
or 3/4 cup oatmeal
Meal 2: 11 a.m.
6 oz. chicken breast
1 small to medium potato
Meal 3: 1 p.m.
Whey protein shake (2 scoops)
Meal 4: 3 p.m.
6 oz. turkey breast
1 cup brown rice
2 cups mixed vegetables
Meal 5: 6 p.m.
6 oz. ground beef (95% lean) or lean steak
1 cup cottage cheese plus some green veggies
Meal 6: 9 p.m.
6 oz. chicken breast
Medium green salad w/ fat-free dressing
11 Comments
Comment by art — June 9, 2011 @
1:54 pm
I read somewhere that egg whites actually decrease biotin stores in the body which is an enzyme that helps with metabolism. would the 6 egg whites be a concern?
Comment by K — June 9, 2011 @
5:09 pm
It’s nice to hear this, especially from somewhat who knows their stuff. It gets frustrating reading comments from Youtube when doing research, and all the comments from people is how protein is essential after workout for rebulding muscles and others are idiots for adding carbs. Thanks Alex! I’ve actually stumbled across carbs by accident. After working out I only had ham and bread. Since then, I’ve always added carbs on my post-workout meal and I always felt better. I did gain body fat because I was eating the same way I do even on my off days (which I thought was weird since I workout), but you explained it on your previous article and now I have a new pointer. Thanks again.
Comment by Fr1tz — June 10, 2011 @
8:54 am
Hi alex,
I was wondering If I should consume more carbs in my in between meals due to the nature of my job which is moving and setting up furniture and I workout at night after work. Im trying to lose my gut and get lean muscle growth. I am always sacrificing either muscle or fat gain and not getting the lean gains. Should I eat more but run more as well? Thanks
Comment by Playto — June 10, 2011 @
10:09 am
Dear Coar Alex,
There you go again,
It’s been a while since you broke it down to the science for us.
I am not sure if you follow soccer…
But I have two players I would like you to comment on….well more importantly their fitness…and nutritions
Cristiano Ronaldo: From Portugal
Plays for Real Madrid (Spain) : He is in incredible shape.
-former world player of the year…
very well known for his six packs/speed and power
————————————
Lionel Messi: From Argentina
Plays for Barcelona FC (spain):
He is incredibly fast…and quick…
What I notice about him is how much explosions he goes through a 90 minute soccer game…
I am wondering what kind of fitness and nutrition that allows a world class player to perform at the peak fitness level week in and week out…
———————–
Well known for his explosive and quickness plays and above all his dribbling skills…
Dribbling requires him to go against guys, taller bigger than him…
He constantly beats opponent after opponent while dribbling with the ball close to him…
Which requires an extreme amount of enegry…
————————————
Much love,
Playto
Comment by Playto — June 10, 2011 @
10:23 am
I suppose I should ask…If you were the strength and conditioning coach for world class soccer players vs Track and field [Usain Bolt] vs boxing [The champ: Manny] how would you vary your training programs…
in terms of actual fitness and conditioning
and
Nutrition!!!
Much love coah!!!
Comment by RG — June 10, 2011 @
11:53 am
Instead of rice (during non-training days), I suggest QUINOA. Rice is high in glycemic index that tend to raise your blood sugar and if left unused by your body thru physical activity, it’s converted into fat. Quinoa, on the other hand, is exactly the opposite but high in protein (6 grams per 1/4 cup)and fiber (3 grams) but a lot more expensive. I use it to cook aroz caldo instead of rice.
Still, Whey protein is the best and easy to prepare. I use two kinds: Whey isolate/concentrate and Whey isolate/concentrate with micellar casein(I drink that one with micellar casein one hour before bedtime to have continuity of protein supply)
Comment by RG — June 10, 2011 @
12:16 pm
@Art, what you said is true. Egg white is rich in AVIDIN that binds with biotin preventing it from being absorbed by our body. To get rid of avidin, you need to cook the egg white for at least 4 minutes. The best way to cook eggs is the SUNNY SIDE UP (you cook the egg white but not the egg yolk. Egg yolk is best eaten if only slightly cook. Cook it with coconut oil instead of olive oil. Unlike coconut oil, olive oil tend to oxidize at high temperature making it bad for your body)
Comment by Art — June 11, 2011 @
12:07 pm
Thanks rg. Its ironic that the egg yolk is high in biotin and the whites can potentially deplete stores.
Comment by Aunty-oxidant — June 16, 2011 @
1:44 pm
All valuable information here Alex. I don’t think you know how much of an impact this generates to everybody reading this. What are ur thoughts on green tea, and espresso? 2 healthy sources of antioxidants? I’m a fan of ‘playto’s question based on soccer – both Ronaldo and messi are top athletes,not just top footballers. Where do you stand on points raised that a soccer players training in general is more intense,complex,higher standard to boxing? Ie soccer players train all year round and perform to there peak level every single week… Where as boxers fight maybe twice, 3 times a year? Although I disagree with people who agree with my last few sentences I wondered what your expert opinion is.
Comment by christopher — March 16, 2012 @
2:40 am
alex…one word….LEGEND!!!!thank you very much for all your kind sharing of knowledge. it is most appreciated dude…im just curious with your diet plan….do you fit fruit intake in at any point?and if so at what times would your athletes consume fruit?its the one thing i notice that is largely missing from some of your diet plans for manny and amir. Best of luck in the bradley and peterson bouts…i can feel two KO s coming.
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