Basic? Nutrition Question

deanie

deanie

Cathlete
Hi all,
I have a nutrition question... (actually 2)
Would you recommend eating more calories on weight lifting days or cardio days? Right now I am doing a heavy lifting rotation with 4DS and SS and cardio 2X a week. I pretty much eat the same # of calories each day, but I'm wondering if I should up my calories on cardio days.
Also, on weight lifting days should I eat more protein or carbs ( the good kind of course;)). One article I read recommended more carbs, but I thought on weight lifting days you should eat more protein, since that is what needs to be repaired. Obviously I am confused:eek: any light anyone could shed on the subject would be appreciated!

TIA
 
Your diet really depends on your goals and your DNA, but generally speaking....

instead of eating the same amount of calories every day, try cycling with higher and lower calorie days. Higher calorie days for lifting. Lower for cardio or rest days.

Regardless of your workout, aim to eat a lean protein and a fruit/veggie with every meal (every 2-3 hours). Your body doesn't store protein and you need this to build (and not lose) muscle. Green veggies are always good, watch your fruit intake. Make sure you're getting enough EFAs.

On your higher calorie lifting days, eat more dry carbs but only eat them early in the day and after your workout.

i hope this helps
 
Hi there!
Weight-lifting days are best for higher carbs/cals. If you're into "carb-cycling" (the constructive use of carbs) then its best to pick the highest intensity weight days for the higher carb days.
However, carbs are best if used right around workout times, whether it be weights or cardio.. you still need the glycogen and insulin from the carbs to fuel and replenish intense activity.
Ideally, your protein should be steady throughout the week, but if you're not into keeping tight tabs on it then definitly the weight lifting days they should be higher.. if you get DOMS the next day I like to up it a bit then as well, but that is optional.
 
Great! Thanks guys:) I will try eating more on weight lifting days. What is weird is, I am always hungry on cardio days and not really so hungry on weight lifting days. Thats why I was thinking of eating more on cardio days. It seems I am on the right course, I just need to tweak a little;)

Thanks so much:)
 
Oh by all means if you're hungry on cardio days eat! .. just keep the carbs lower. Perosnally, I train pretty intense so I like to seperate my cardio and weight days. For fat and calorie burning reasons I keep the carbs lower on cardio days, then up them on my two most intense weight training days.
"Eat for what you did, or what you're going to do".. good motto if you're interested in fitting your diet to workout with your training and cardio plans.
If you want to up the carbs on intense days at least you know they're getting used up and not being stored improperly :)
 
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