Everything you wanted to know about Carbs!
There are really 3 types of carbohydrates:
- Simple sugars. These are found in candy and fruit.
- Starchy carbohydrates. These are found in pasta, bread, potatoes, etc.
- Fibrous carbohydrates. These are your veggies.
All 3 carbohydrates are beneficial if you use them right. The only carbs that are not beneficial are the processed carbs. These have little to no nutritional value -all they do is "taste good," which is questionable, and fill you up, until they cause you to crash and crave more junk/processed food.
So when is each type of carbohydrate appropriate?
Simple sugars and starchy carbohydrates are right for you immediately after a workout if you are trying to gain muscle. Why? Right after a workout, your muscles are in a state of breakdown. And there’s nothing to stop that process quite as quickly as carbohydrates! Protein is key as well, but carbs stop muscle breakdown the fastest. Protein increases muscle building, but if you don’t stop muscle breakdown (the two processes happen simultaneously), you won’t have the effect you want. You will simply be in a vicious cycle of losing muscle, gaining muscle, losing muscle, gaining muscle and never really get the gains you want. That’s why after a workout, the perfect meal will have a combination of starchy/simple carbohydrates and protein. Although fiber and healthy fat is good for you, it’s best to avoid them immediately after a workout. Why? Because they slow down how quickly blood sugar rises.
But what if your goal is fat loss, and not muscle gain? In those cases, the rule is simple: if you are hungry after a workout, eat a good meal with fibrous vegetables (Broccoli, Peppers, Cauliflower, Tomatoes, Kale, Spinach, etc.) or even fibrous fruit (Berries, Apples, Avocados, Pears, Kiwi, Prunes etc). If you’re not hungry, don’t eat, but I still recommend eating within an hour or so of a workout! Even a small protein/carb/healthy fat snack.
As for fibrous carbohydrates, they are good just about every other time, and it’s equally important for people trying to gain muscle and lose fat! Quantity wise, some people can tolerate carbohydrates very well. They can live on maple syrup (simple carbs) without putting on body fat. These people actually require higher-carbohydrate diets. They crash and burn on low carbohydrate diets, but I still recommend mostly high fibrous carbs.
Other people can just look at a bagel and put on body fat! These people’s limit of carbohydrates should be very low – no starchy foods, and zero sugars. Treat yourself ONCE in a WHILE :-), but really, these people should emphasize veggies, and save their starchy carbs post-workout.
Fortunately, as many clients who have been through with us, know that as your body changes, so does your carbohydrate tolerance. So as you get leaner, you can tolerate more carbohydrates without putting on body fat. How awesome is that?!?!
Summary:
There are 3 kinds of carbohydrates:
- Simple sugars. These are found in candy and fruit.
- Starchy carbohydrates. These are found in pasta, bread, potatoes, etc.
- Fibrous carbohydrates. These are your veggies
- If you’re trying to gain muscle, eat some starchy and simple sugars after a workout, along with protein, and a healthy fat
- If you’re trying to lose fat, eat fibrous carbs (and health fats and protein) when you feel like it - but eat only until you are about 70% full.