In the past, there were big debates on the best strategy for eating after a very hard workout (e.g., 2 hours of natural intervals). I find that just sticking to the zone doesn't work--my body craves extra carbs.

The two possible approaches seem to be either to have extra carbs right after completion of workout (there some evidence that your body handles carbs differently at that point), or zone snack after workout and then lots of carbs in evening.

Personally, the zone snack after the workout feels right to me, but then about 2-3 hours later I get insatiably hungry...

Any additional input?

Jon

Jon,

I have been suspicious of this as well and was just looking for the right forum to pose the same question. I have been eating extra fat at each meal and snacking before a hard workout ~85% of max heart rate as well as eating 3 or more blocks immediately thereafter with extra fat. All snacks, meals are perfectly balanced (I am down >100lbs, 70lbs due to the Zone so I'm sure....) Nonetheless, I've been getting carb cravings after a couple of hours (2-3). I address those carb cravings with a balanced snack but sometimes like today they get the better of me.

Anyone have any suggestions?

I would like to see how the Daily Zone Success Journal for some of the elite athletes....my guess is we'd find an answer.

Flummoxed

Interesting. I did some more searching and it seems like a lot of people take 100 grams carb / 25 gram protein right after the workout and then eat a zone meal within an hour or two after.

In the past, this made me feel bad post workout, but I think it's worth trying again....

But subjectively, the zone snack right after the workout actually feels really good to me--I feel that surge of energy that I associate with good hormones being release. So no clear answer....

P.s.,

the way I understand, whenover you are exercising anaerobically, you're by definition using glycogen (not free fatty acids) for fuel. So, it makes sense that after any interval session, you need extra carbs. Especially if you're normally following zone diet, so that your glycogen stores may not be as "topped off" as a high carb eater... Am I missing something?

P.P.s.,

I finally found the source of the original discussion on this topic. It was on a now-defunct website "zonehome.com" (Unauthorized zone diet site.). Key parts of the discussion were copied into some other newsgroup--you can find the entire discussion (very helpful) by searching for the extract below and then using Google's "cached" link to see the entire thing....

Extract:
There has been a huge debate about this topic on this list. However, it was never resolved. There are basically two schools of thought here:
1. Follow Sears' recommendations to the letter: Eat a zone favorable snack 30 minutes prior to exercise and right after, drink only water while exercising and always eat zone favorable meals, or
2. Eat extra carbs either while exercising or afterwards, or a combination of the two, to replenish intramuscular glycogen used during exercise. The harder you exercise, the more glycogen you will burn and the more carbs you may have to eat.
According to Dr. Philip Maffetone, an applied kinesiologist and 40/30/30 type diet advocate who has worked with triathletes Mark Allen and Mike Pigg and marathoners like Priscilla Welch, while exercising the body does not respond to carbohydrates the same way it does at rest. This is "because activity moderates insulin levels and fat burning won't be inhibited." ("In Fitness and In Health," by Philip Maffetone. David Barmore Productions, Stamford, NY 1994. pp 93-94.) Of course, if you eat carbs before exercise, then you will increase your insulin and inhibit fat burning. So I always eat a zone favorable snack 30 min prior to exercising.

Anyone with questions about zone balancing vs extra carb load for post work out recovery should read The Paleo Diet for Athletes by Loren Cordain, Phd and Joe Friel,MS. It will in depth explain in a very zone favorable manner that as an athlete or anyone who pushes anaerobic endurance thresholds has to pay attention to five stages of recovery that take you from pre work out all the way thru yr day to your next pre work out stage. It addresses glycogen depletion and protien needs, fat intake and touches on all things from hydration to sleep to supplementing. Very comprehensive. It has changed my performance greatly and my recovery has improved tenfold. As a dedicated crossfitter and Paleo zoner I would recommend this read as mandatory!

Meredith, that book is in my library as well.

To me experimenting and finding what works best for you is the key. Don't be afraid to try some new things once in a while during training. When competing stick to what you know has worked for you.

I have an athlete who competes in CrossFit. Post workout on heavy days he eats a mix of sweet potatoe & apple sauce followed by a protein source. Followed an hour later by another balanced meal.

I do post workout snacks but I don't do long workouts very often. I no longer have the desire to suffer for long durations, short & intense is the extent of my suffering.