Seems today, everyone is confused about carbs. Should I eat them, cut them out, reduce them, by how much? Carbs help fuel muscle tissue growth and recovery, boost energy, and satisfy hunger and cravings. Taking in too many of the wrong carbs at the wrong time, encourages body fat storage. Knowing which type and when to eat them can make all the difference in the world. I was about to post an article on carb cycling, and though this might be good back-ground to read first.
FAST DIGESTING CARBS
Examples – sugar, honey, dextrose, and pre work carb drinks such as Cyclic Dextrin (i.e. Plazma by Biotest) or Fractionized Barley (i.e. Vitargo) (There many others as well)
Advantages – pre-workout they supply energy, post workout they replenish muscle glycogen
Disadvantage – other than pre and post workout, these carbs encourage body fat storage by increasing insulin release
Timing – take 20-40 grams (depending on your size and weight) of fast acting carbs, before during or after intense training, start around 10-15 minutes before you train
Other fast acting carbs – cookies, breads, cereal etc – come on now, seriously? Save ’em for special treat days only!
SLOW DIGESTING CARBS
Examples – Yams, Oatmeal, brown rice, Quinoa
Advantages – Slow burning energy without insulin spiking at the rate fast acting carbs would
Disadvantage – They take longer to digest and provide less immediate energy, otherwise they are a great pre-workout carb
Timing – Eat them earlier in the day and are more likely to be used as energy rather than stored as fat
Examples – vegetables, some fruit, some beans and lentils
Advantages – high in fiber, less impact on insulin
Disadvantage – slows protein absorption, beneficial during the day, but should be avoided an hour before to an hour after your work out
Timing – Eat vegetables several times a day, reducing all other carbs later in the day and eat vegetables to help reduce insulin impact and fat gain