Forum

Results 1 to 5 of 5
Page 1 of 1
Jump to page:
Jump To:
  • Posted On: 03-14-19, 4:00 pm (EDT) #1

    fast/slow carb ratios and timing

    March 14, 2019, 4:00 pm

    Hey Scott, I just re-watched your videos "6 Things I Do To Stay Lean All Year!", and have some carb questions. I've been counting macros for a while and feel like it's time to fine-tune!

    1. Is there a good rule of thumb for how much of your total carbs should be fast vs. slow? I'm working with ~170g/day, and looking at my diary it seems around half are from fast carbs (slightly more on some days). I don't eat much processed food, but like baguettes, rice crackers, and occasional chocolate!  I do incorporate other grains, oats, quinoa, etc.

    2. I usually workout in the late afternoon. Without getting overly complicated, is it better to have all slow carbs before working out, then fast carbs for recovery? i like coffee and something sweet for pre-workout (raisins, or ya, sometimes chocolate). Not great, but psychologically it seems to help get motivated - but maybe it's the OPPOSITE of what I should be doing. I'm trying to avoid pre-workout supplements, as I've been REALLY focusing and good sleep and hydration and would like to think I don't need them 😊 

    Any advice appreciated!

    P.S. if there is a better way to get this in the forum, let me know (I saw many carb related older posts there...wasn't sure if I should add to one of them, or just create a new thread)

     

  • Posted On: 03-15-19, 3:58 pm (EDT) #2

    fast/slow carb ratios and timing

    March 15, 2019, 3:58 pm

    Just realized something - I usually workout in the late afternoon or early evening, then wait 1-1.5hrs and do some kind of cardio (not crazy, 30 min or so). I have the majority of my carbs/proteins during the day. In the gap in between lifting and cardio, I usually have something light like steamed vegetables (not usually too many carbs if I've already maxed out earlier in the day...often the case). This doesn't seem optimum for recovery OR growth :( Better to have like half my carbs/proteins in the afternoon, then save the other half for the evening? Thanks!

  • Posted On: 03-18-19, 10:44 pm (EDT) #3

    fast/slow carb ratios and timing

    March 18, 2019, 10:44 pm
    Posted by: porscham

    Hey Scott, I just re-watched your videos "6 Things I Do To Stay Lean All Year!", and have some carb questions. I've been counting macros for a while and feel like it's time to fine-tune!

    1. Is there a good rule of thumb for how much of your total carbs should be fast vs. slow? I'm working with ~170g/day, and looking at my diary it seems around half are from fast carbs (slightly more on some days). I don't eat much processed food, but like baguettes, rice crackers, and occasional chocolate!  I do incorporate other grains, oats, quinoa, etc.

    2. I usually workout in the late afternoon. Without getting overly complicated, is it better to have all slow carbs before working out, then fast carbs for recovery? i like coffee and something sweet for pre-workout (raisins, or ya, sometimes chocolate). Not great, but psychologically it seems to help get motivated - but maybe it's the OPPOSITE of what I should be doing. I'm trying to avoid pre-workout supplements, as I've been REALLY focusing and good sleep and hydration and would like to think I don't need them 😊 

    Any advice appreciated!

    P.S. if there is a better way to get this in the forum, let me know (I saw many carb related older posts there...wasn't sure if I should add to one of them, or just create a new thread)

     

    @porscham This is a good place to leave this @forum post 😊 

     

    1. I would say for the most part, slow (complex) carbs should make up most of your carb intake. They're definitely the carbs you want to be having BEFORE you workout, then saving the fast acting (simple) carbs for AFTER your workout. As for a good ratio for you, I would say maybe 100g complex / 70g simple. Try not to split it any higher than that - for example 120g complex / 50g simple would be OK too, but you probably don't need to go 70g complex / 100g simple. At the end of the day as long as the carb sources are good for both categories (coming from wholesome food choices) then it wouldn't be the end of the world if you did go higher on the simple carbs, but in general I would say it's better to go higher with your complex carbs. Hope that makes sense.

     

    2. You don't need to have ALL complex carbs before training, but yes you should have a good chunk of them. Then yes, most of your simple carbs should be taken after training. If you are training twice, then yes it can be good to save carbs for the second session, but if you are doing cardio purely for fat loss then it's not a necessity to have carbs prior to doing that cardio. Otherwise you are just giving your body energy to use for that cardio session when you would rather your body dips into your fat stores during cardio (if fat loss is your goal).

     

    And if you are going to have carbs in the evening, try to make those mostly complex carbs.

  • Posted On: 03-18-19, 11:21 pm (EDT) #4

    fast/slow carb ratios and timing

    March 18, 2019, 11:21 pm

    Thanks for the detailed response, this is really helpful! I have a good starting place for experimenting now :)

  • Posted On: 03-19-19, 10:47 pm (EDT) #5

    fast/slow carb ratios and timing

    March 19, 2019, 10:47 pm
    Posted by: porscham

    Thanks for the detailed response, this is really helpful! I have a good starting place for experimenting now :)

    @porscham My pleasure!

Results 1 to 5 of 5
Page 1 of 1
Jump to page:
Jump To: