From Nat on another post


How much fat is too much? EAS carb control shake, which I planned ot have after workout. I would need about 10g more of protien to accompiney it. I made some peanutbutter protien bars, but they are high fat because of butter and peanut butter.

EAS
Total: 110
Fat: 4 36 35%
Sat: 1 9 9%
Poly: 0 0 0%
Mono: 0 0 0%
Carbs: 5 8 8%
Fiber: 3 0 0%
Protein: 15 60 58%
Alcohol: 0 0 0%


Whey Protien in Soy Slender is 28% fat.
Total: 160
Fat: 5 41 28%
Sat: 2 14 9%
Poly: 2 14 9%
Mono: 1 9 6%
Carbs: 7 8 5%
Fiber: 5 0 0%
Protein: 25 98 67%

About the only pure protien and carb mix I could find is egg whites. I wouldn't mind having them, just trying to figure out how to easily transport them with me to the gym as after my workout I would be running to class, no time to get home. A ziplock bag of scrambled eggs with salt subs and pepper maybe, would they keep in a gym bag for an hour or so safely?

1 cup egg whites
Total: 122
Fat: 0 0 0%
Sat: 0 0 0%
Poly: 0 0 0%
Mono: 0 0 0%
Carbs: 3 10 9%
Fiber: 0 0 0%
Protein: 26 102 91%


I plan to stay at 30g carb a day at least at first and 104g protien. The after workout meal would be my heighest protien with the rest being at around 16g fiber. Are all three "meals" ok, or should I only do the low fat for that particular meal? The rest will be what I'm doing now. Protien at each meal to get to 104g, low carb, higher fat for calories.

Generally speaking most protein shakes will have 2 to 4 grams of fat per 32g of protein, this is fine. Having added fat (and fiber) on top of that is what should be avoided post workout.

If you're following LC then keep your fat up for the rest of the day - it's your fuel, restricting it will leave you hungry, moody and unfulfilled. Protein isn't going to be used for fuel when you're lifting weights - it's too valuable a commodity for that.

Just be sure you're getting adequate protein. 104g is low for this type of activity, especially if you're going to be doing the cardio as prescribed and adding other activities to that. General rule of thumb is if you add any cardio to interval training then you should up protein to 1g per lb of current body weight.

HTH
-Nat