Leena Watts
When it comes to fuelling your workouts, the RP diet recommends a strategic approach to carbohydrate consumption. Carbohydrates are essential for providing energy and maintaining muscle glycogen levels during endurance training. For optimal performance, it is recommended to consume easily digestible carbohydrates, such as sports drinks, juices, or thinner workout shakes, especially during and after workouts. These quickly digestible carbs ensure a readily available fuel source for muscles, helping to maintain a high level of performance.
Additionally, the RP diet emphasizes the importance of hydration, especially when consuming intra-workout carbohydrates. While hydration may not directly impact performance in shorter training sessions, it is crucial for temperature regulation and carbohydrate delivery.
Now, let's delve into the specifics of what to drink during your workouts and throughout the day to align with the RP diet's recommendations for carbohydrate intake.
What to drink for a workout on a carb RP diet
| Characteristics | Values |
|---|---|
| Carbohydrate intake | 40g pre-workout, 60-90g per hour during workout, 30-35% of total intake post-workout |
| Carbohydrate sources | Sports drinks, juices, coconut water, thinner workout shakes, glucose, fructose, brown rice, wheat bread, oats, sweet potato |
| Protein intake | 40g pre-workout, 1:1 ratio with carb powder post-workout |
| Protein sources | Whey protein, BCAA's |
| Fat intake | 5g pre-workout, some healthy fats post-workout |
| Timing | Consume carbs and protein during and after a workout for best results |
| Hydration | Ensure normal hydration before any training session |
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Pre-workout nutrition
For early morning workouts, a small meal or snack before training can provide a boost of energy. This should be mostly carbohydrates, with some protein and minimal fat. A medium-sized banana blended with whey protein and coffee is a popular choice, providing easily digestible carbs and protein. For those who prefer solid food, a baked sweet potato with herbs and butter or creme fraiche is another tasty option.
For those who struggle to eat early in the morning, drinking BCAAs mixed with water before and during the workout can be a good alternative. Some people also find that drinking diluted workout shakes or coconut water is a convenient way to get a quick boost of carbohydrates and protein.
It's important to note that the timing and composition of pre-workout meals can vary depending on individual preferences and training goals. Some people may prefer to train in a fasted state, while others may require a more substantial meal. The key is to experiment and find what works best for your body and training regimen.
Additionally, hydration is an important factor in endurance performance. Staying adequately hydrated before and during training sessions can help regulate body temperature and deliver carbohydrates effectively. However, for training sessions lasting under 75 minutes, the impact of hydration on performance may be less significant.
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Carb sources
When it comes to carb sources, the RP diet recommends a strategic approach. Firstly, it's important to calculate your calorie intake by considering your body weight and the intensity of your training. Online calculators or tools like power meters can help with this. Once you know your calorie intake, you can determine how many carbs you need to consume throughout the day.
For endurance athletes, it's crucial to consume sufficient carbs to match the calories burned during training. This can be achieved by including carb-rich foods in your diet, such as brown rice, wheat bread, oats, and sweet potatoes. These slower carbs are recommended outside of the pre/intra/post-workout window.
During your workouts, easily digestible carbs can provide a quick energy boost. Sports drinks, juices, and thinner, more diluted workout shakes are good options. Coconut water, in particular, is recommended by RP Strength. Additionally, gels, chews, and bars can be used to meet intra-workout carb needs, but they should be accompanied by adequate hydration.
If you're aiming for over 60g of carbs per hour, a combination of glucose (dextrose) and fructose is optimal. Glucose is rapidly digestible, but it can cause gastrointestinal distress if consumed in excess of 60g/hour. Fructose, on the other hand, has its own absorption pathway and can be added to increase total carb digestion without the same digestive issues.
It's worth noting that the timing of your carb intake can also impact your performance. Some people prefer to consume a small portion of carbs before their workout and finish the rest of the meal afterward. Others opt for drinking BCAAs mixed with water before and during their early morning workouts. Ultimately, the right approach depends on what works best for your body and training schedule.
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Carb timing
Pre-Workout
It is recommended to consume a small portion of carbs before your workout. This could be in the form of a banana, a whey protein shake, or a scoop of BCAAs mixed with water. The purpose of this is to provide your body with a quick source of energy to fuel your training session.
Intra-Workout
During your workout, you can continue to fuel your body with carbs, especially if your session is very long or intense. Sports drinks, juices, and thinner, more diluted workout shakes are good options for intra-workout carbs. These provide readily available energy, helping to maintain a high level of performance.
Post-Workout
After your workout, it is beneficial to consume a drink containing whey protein and easily digestible carbs. This could be in the form of a shake with a 1:1 ratio of whey protein and cyclic dextrin carb powder. This helps with muscle recovery and replenishes the energy you expended during your workout.
Throughout the Day
Outside of your pre/intra/post-workout window, opt for slower carbs like brown rice, wheat bread, oats, or sweet potatoes. These will provide a more sustained release of energy throughout the day. Consume sufficient carbs over the course of the day to match the calories burned during your training.
Additionally, hydration plays a crucial role in carb timing. Ensure you are normally hydrated when starting a training session, as this will help with temperature regulation and the delivery of carbs to your muscles.
Remember, the specific timing and amount of carbs will depend on your individual needs, the type and duration of your workouts, and your overall fitness goals.
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Post-workout nutrition
The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and maximize your workout’s benefits. Eating foods containing carbs and protein may help support your muscles after exercise. Experts recommend eating shortly after your workout for the most benefit. Research suggests that eating the right nutrients soon after exercising can help your body replenish glycogen stores and regrow muscle proteins faster.
Your body’s glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them. The rate at which your glycogen stores are used depends on the activity. Endurance sports like cycling and running use more glycogen than resistance training. Therefore, if you participate in endurance sports, you might need to consume more carbs than someone engaging in weightlifting. The ISSN recommends eating a high-carb diet of 3.6 to 5.5 g of carbs per pound (8 to 12 g per kilogram) of body weight each day to help maximize your glycogen stores. Furthermore, insulin secretion, which promotes glycogen synthesis, may be better stimulated when carbs and protein are consumed together. Within the first 4 hours after working out, the ISSN recommends consuming 0.4 g of carbs per pound of body weight (0.8 g of carbs per kg) with 0.1 to 0.2 g of protein per pound of body weight (0.2 to 0.4 g of protein per kg) during each hour to help restore glycogen faster.
Consuming an adequate amount of protein throughout the day gives your body the amino acids it needs to repair and rebuild these proteins. The International Society of Sports Nutrition (ISSN) recommends consuming 20 to 40 grams of protein every 3 to 4 hours. This may help improve your exercise performance, muscle recovery, and body composition. It’s also important to consume protein before and after exercise.
In the past, experts recommended eating your post-workout meal within 45 to 60 minutes. However, recent research suggests that the post-exercise window to maximize the muscular response to eating protein is wider than initially thought, up to several hours. Consuming a meal rich in whole carbs and protein before exercising may also increase your post-workout food intake window, as you may still feel some of the benefits of the pre-workout meal.
Some examples of post-workout drinks and shakes include Gatorade, whey protein, coconut water, Kool-Aid, and Crystal Light.
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Hydration
When it comes to hydration and the Carb RP diet, it's important to understand that fluid needs can vary depending on factors such as temperature, humidity, sweat rate, and individual physiology. However, here are some general guidelines to help you hydrate effectively during your workout and within the context of your diet:
Water should be your primary source of hydration throughout the day and during your workouts. It is essential for transporting nutrients, regulating body temperature, and supporting various physiological processes. Aim for roughly 2–3 liters of water per day as a starting point, and adjust based on your activity level and environmental conditions.
In addition to water, you may consider incorporating an electrolyte drink or sports drink into your hydration strategy, especially if you're engaging in prolonged or intense exercise. Electrolytes, particularly sodium and potassium, are key minerals that play crucial roles in fluid balance, nerve function, and muscle contraction. Look for sports drinks that provide a good balance of sodium and potassium, as well as carbohydrates for energy.
If you're following the Carb RP diet, pay attention to your carbohydrate intake in relation to your workouts. Carbohydrates are stored in the body as glycogen, and for every gram of glycogen stored, your body also stores approximately 3-4 grams of water. Therefore, ensuring adequate carbohydrate intake can impact your fluid status. Aim to include a source of carbohydrates in your pre- and post-workout meals, and consider a sports drink that contains carbohydrates during your workout to support both energy and hydration needs.
Coconut water is another natural option that can provide both hydration and electrolytes. It's a good choice if you're looking for a more natural alternative to sports drinks, but be mindful of the sugar content, as it can vary depending on the brand and source. Diluting coconut water with plain water can be a good way to control both sugar and electrolyte intake.
Finally, be mindful of overhydration, which can lead to hyponatremia (low blood sodium levels). While it's important to stay hydrated, drinking excessive amounts of fluid can dilute sodium levels in the blood, leading to symptoms such as nausea, headache, and muscle cramps. Listen to your body, and aim to drink to satisfy your thirst rather than forcing excessive amounts of fluid.
In summary, focus on water as your primary source of hydration, but don't underestimate the importance of electrolytes and carbohydrates, especially around workout times. Sports drinks, coconut water, and carbohydrate-rich meals can all play a role in supporting your hydration and overall workout performance while adhering to the guidelines of the Carb RP diet.
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Frequently asked questions
During your workout, you can drink liquids such as sports drinks, juices, and other sugary drinks. However, it is important to note that these drinks typically have a high amount of carbohydrates and may not be suitable for your diet. Alternatively, you can drink BCAAs mixed with water or a whey protein shake.
For your pre-workout meal, it is recommended to consume a small portion of your meal, focusing on carbohydrates. You can add 30% carbs to your dinner and use it as your pre-workout meal the next morning.
For your post-workout meal, you can consume a whey protein shake mixed with cyclic dextrin carb powder in a 1:1 ratio. Another option is to eat solid foods such as 300 grams of cooked rice, which provides around 90 grams of carbohydrates.
Yes, you can hydrate with electrolytes such as LMNT, which provide hydration without adding many extra calories to your diet. Additionally, drinking plenty of water is crucial to ensure adequate hydration.
