When and what carbohydrates are best to eat during the day


Carbohydrates have traditionally been the source of heated debate in the fitness world, especially when it comes to their role in building muscle or burning fat. Seeing how many accusations are made against carbohydrates, people involuntarily ask questions: should they eat carbohydrates at all, should they be consumed only at a certain time or only from specific sources? Most of us do not know how to properly consume carbohydrates, and this is not at all surprising.

When and what carbohydrates are best to eat during the dayWhen and what carbohydrates are best to eat during the day

Carbohydrates have traditionally been the source of heated debate in the fitness world, especially when it comes to their role in building muscle or burning fat. Seeing how many accusations are made against carbohydrates, people involuntarily ask questions: should they eat carbohydrates at all, should they be consumed only at a certain time or only from specific sources? Most of us do not know how to properly consume carbohydrates, and this is not at all surprising.

Remember, carbohydrates are the main fuel for the brain and body. During exercise, the carbohydrates stored in the muscles (glycogen) are broken down to glucose (sugar) and supplied to the muscles for energy. Therefore, the more intense your workouts, the more your body uses these carbohydrates as fuel.

Carbohydrates are very important for effective exercise, but they are not all the same: some work better than others, but only at certain times. Below, we’ll cover what to eat before, during, and after your workout to maximize your performance.

Understanding the types of carbohydrates

Exists two types of carbohydrates: simple and complex… They are consumed at different times to maximize training results.

Simple carbohydrates quickly replenish energy reserves and have little or no nutritional benefit. They are also called high glycemic index (GI) carbohydrates and include monosaccharides and carbohydrates that are low in fiber and sugar. Such components include, for example, dextrose, maltodextrin, sports drinks, salt crackers, white rice, white bread, and sweets.

Complex carbohydrates are processed more slowly into energy due to their higher volume and high fiber content. They are called low-GI carbohydrates and include starch. These types of carbohydrates are found in foods such as oatmeal, brown rice, whole grain bread, whole grain tortillas, and unsweetened popcorn.

Choosing carbohydrates according to the time of consumption

The type and amount of carbohydrates you consume will directly affect your ability to exercise and recover. Choosing the wrong carbs or eating too much can make you too fat and lazy to work on yourself effectively!

3-4 hours before training

Sometimes it is better to eat carbs a few hours before your workout, rather than right before it. If you exercise in the afternoon or evening and lunch is your biggest pre-workout meal, then this chapter is for you.

Eating long before your workout allows you to consume a lot of energy, since you have enough time to digest what you eat. This meal should be high in fiber and carbohydrates such as oatmeal or brown rice. Eating simple carbs long before exercise can leave you feeling full and lazy, which can drastically reduce your motivation to exercise.

The carbohydrate intake is calculated on the basis of 0.5-0.1 g of carbohydrates per 1 kg of body weight. This is a good starting range that will help you change until you feel better. For example, a 90-pound man can eat 45-90 g of carbohydrates 3-4 hours before training, while a 70-pound woman can eat 35-70 g.

It is possible to find the optimal norm in this range both through experiments and taking into account various factors: nutrition, lifestyle and degree of mobility, type and duration of training.

One hour before training

If you haven’t eaten enough a couple of hours before your workout, or just woke up and want to workout soon, follow these guidelines.

It is not recommended to consume a lot of fiber one hour before training. It will not have time to digest and will create an unpleasant feeling of fullness in the stomach. It is also not recommended to eat simple carbohydrates, as they will have time to lazy you too much to go to the gym before starting workout.

If you’re looking for a delicious meal an hour before your workout, here’s the secret to an ideal low to moderate fiber diet. You can choose a small serving of complex carbohydrates, such as half a cup of oatmeal, or a moderate amount of fast carbohydrates, such as wild rice. Do not forget about the mandatory presence of protein in this menu.

On the eve of a workout, too many carbohydrates are not required. 0.5 grams per kilogram is a great start for finding the ideal rate. For a man weighing 90 kg, 45 g of carbohydrates are enough, for a woman weighing 70 kg – about 35 g.

These guidelines are just for starting your own experiments. Some people feel much better with fewer or more carbs. Therefore, feel free to change the numbers according to your own needs.

Eating before …


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