What’s good Readers? I hope everyone is enjoying a great week thus far. Today’s blog spotlights Carbohydrates and when to best consume them to maximize performance. Coincidentally, I am currently on a very low carb diet (>30g daily) and still maintaining my same workout intensity. I found that starchy carbohydrates and I unfortunately don’t get along very well.
The Users Guide is broken down as follows: Type of Carbohydrate, Key Sources, Insulin Response and Timing Suggestions/Comments:
FAST DIGESTING CARBS: Key Sources: Sugar, Dextrose,Maltodextrin,Vitargo. Insulin Response: Fast and Strong. Timing/Comments: Take Post-Workout to encourage maximum muscle building. A handy option is to consume a small serving of Gummi-Bears with your Protein Shake. NOT Suggested for weight loss clients.
FRUCTOSE, HIGH FRUCTOSE CORN SYRUP (HFCS): Key Sources: Fruit Juice, Soda. Insulin Response: Fairly Fast. Timing/Comments: Bodybuilders are to largely avoid these as fructose must be processed by the liver and both can be stored as bodyfat.
STARCHY: Key Sources: Pasta, White breads, Potato, Pancakes,White Rice (AKA Tasty Stuff). Insulin Response: Fairly Fast. Timing/Comments: Bodybuilders: The best time to consume these carbohydrates is 30 min post-workout. Some suggestions are to consume a carb/protein ratio of 3:1. Along with Fructose,HFCS and Sugar is typically over-consumed in the Western Diet.
VEGETABLE AND FRUITS: Key Sources: The Dark Greens and Brightly Colored. Insulin Response: Minimal. Timing/Comments: Low in calorie and often high fiber contents make for slower absorption rates. Pairs well with lean protein sources.
LENTILS AND BEANS: Key Sources: Lentils and Beans, what else? Insulin Response: Minimal. Timing/Comments: Moderate calories and very high fiber contents make for slower absorption rates. Beans when paired with an equivalent serving of rice provide an exceptional blend of Amino Acids.
FIBER: Key Sources: Whole Grains, Fruits,Vegetables,Lentils and Beans. Can also be gained from powdered supplements and sometimes added to protein powders. Insulin Response: Minimal. Timing/Comments: Avoid post-workout, Emphasize at other meals during the day. One of the aging athletes supplement friends in addition to Fish Oil and a good multi-vitamin.
COMPLEX: Key Sources: Oatmeal, Brown Rice, Yams. Insulin Response: Minimal. Timing/Comments: Post-Workout carbs. Consume earlier in the day leading up to your workouts.