Don’t fear carbohydrates! Carbohydrates are a necessary part of a smart nutrition plan. You just need to have an understanding of the Glycemic Index Rating of carbohydrates and how to time them most effectively.
All carbohydrates are converted into sugar once ingested and the glycemic index (GI) rating basically measures the rate at which this conversion happens. If a carbohydrate has a low GI rating it is converted slowly and if it has a high GI rating it is converted fast. You want both low and high GI carbs at various times of day.
When you first wake up as well as directly pre and post workout you want high GI carbs. This window for high GI carbs also extends about 3 hours after your workout. During this period of time high GI carbs are preferable.
During non training hours you want to stick with low GI rated carbs, specifically green crunchy vegetables. Vegetables are a perfect selection particularly for those interested in getting leaner.
These are the same basic carb timing principles I used with great success over the years and coach all my clients to use as well.
If you are interested in having a specific nutrition plan set up just for you, contact me about my online coaching service.
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hey jeff instead of breakfast cereal in the morning what about a slower digesting carb such as oatmeal or sweet potato? does the higher glycemic carb help produce better muscle growth and recovery than slow digesting? thank u
I prefer higher GI carbs with whey protein (VP2) upon waking due to the environment your body is in and the opportunity for increased nutrient uptake.