Carbs pre workout, post workout and bedtime

[Stump]

Just your thoughts on some of these listed...

Before Your Workouts:

Your body needs carbs to fuel that intense workout you have planned at the gym, and for this you'll need to consume complex, low-glycemic carbs (carbs that digest slowly in the body and don't cause an insulin spike) about an hour or so prior to hitting the weights.

Eating low-glycemic carbs (with a glycemic index, or "GI", rating of 70 or less) will provide the stored fuel you need to power through your sets.

Here's a sample list to draw from:

Pre-Workout Carb Selection

Glycemic Index Rating
Oatmeal, Long-Cooking 49
Rye Bread 42
Spaghetti 67
Milk, Whole 39
Fructose 32
Pinto Beans 55
Sweet Potato 62
Cereal, Bran 33

After Your Workout:

During your workout, your body extracts glycogen (stored carbohydrates) from your muscle cells as one of its primary fuel sources for hoisting that bar into the air.

If you don't replace this muscle glycogen fast following your workout, your muscle cells won't be able to repair themselves at optimum levels and you may actually experience muscle loss, or at least "less than desired results" from your weight training program.

To quickly replace muscle glycogen and avoid further muscle breakdown, consume about 100 grams of high-glycemic carbs (GI rating over 70) within 1 hour after your workout.

Post-Workout Carb Selection

Glycemic Index Rating
Oatmeal, Instant, Sweetened 87
White Rice 81
White Bread 100
Banana, Ripe 90
Pineapple 94
Mashed Potatoes, White 104
Table Sugar 92
Donut 108

Here is a short list of "approved" carb choices:
Pre-Bedtime Carb Selection

Glycemic Index Rating
Grapefruit 26
Peach 30
Apple 49
Milk, Skim 46
Yogurt, Plain 32
Custard 59
Tomato Soup 54

 

[VTliftVT]

Pre-workout: do you workout for 3,4,5 hours? Do you need a carb source to provide energy for that long? Why low gi? Why not something that can provide you energy sooner, digest faster, and not be so heavy on the stomach?

Post workout: why high gi then? do you think that your body will not store glycogen with whats available? does insulin not elicit a response upon ingestion of any foods? do you think the foods you eat prior to working out or after working out will not provide your body what it needs to recover?

Pre-bed: Do you need carbs then? Are you going to go catabolic and lose muscle overnight without them?

Just a few thoughts after reading what seemed to come out of Flex Magazine or something.

 

[Johnny Smiles]

Over-thinking it IMO

i eat same amount of carbs with every meal. no matter what time no matter when the workout.
i do shows and i do well.
get a proper macro ratio and you are good to go. you can eat the same macro ratio evdery meal and will get slightly leaner and slightly bigger as time goes on.
my only source of carbs comes from fruit. keeps me healthy, keeps me from bloating, provides alot of nutrient and its also easy to eat on the go.
-JS