Are you weight training regularly and still having problems losing weight?
Do you wonder how the hell some people are able to eat their favorite carbs without getting fat?
If you answered yes to either one of those questions, this blog is for you.
You’re about to learn the two best times to eat carbohydrates that will actually help you build more muscle and burn more fat.
NOTE: This advice is for those who are already active in a routine weight training program. Do not implement this advice if you’re sedentary or non-active.
BEST TIME: BREAKFAST (OR THE FIRST MEAL OF THE DAY)
The age-old expression sums it up well “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” Your metabolism is at its peak in the mornings right after waking up.
Assuming you got your ideal 7 hours of sleep and a low-carb dinner the night before, your muscles will be carb-depleted.
The carbs consumed for breakfast are going to go directly to the muscles to be stored as “rocket fuel“ for your next workout.
So basically, carbohydrates consumed under a near-fasted state will be stored as muscle glycogen, not body fat.
SECOND BEST TIME: THE MEAL AFTER YOUR WORKOUT
We know that intense weight training uses a lot of glycogen (stored carbs within’ your muscles). When you consume carbs immediately after an intense workout, your body releases a lot of insulin.
Here’s some really good news. Replenishment of glycogen and blood sugar levels from carbs must be met before any carbs go to fat storage.
Creating an insulin surge from a high-carb meal after working out will put you in an anabolic state (muscle building). This insulin surge also allows you to recover faster for the next workout.
Muscle fibers right after an intense workout also become excitable receivers for insulin.
This means they’ll draw insulin towards themselves for muscle growth and repair. This also prevents insulin from increasing your fat storage.
Basically, ALL carbs (even the higher glycemic ones) consumed after a workout are fair game and must repair/build muscle first before going into fat storage.
The high-carb intake in the post-training meal prevents protein or muscle breakdown and suppresses levels of cortisol.
Cortisol is the stress hormone that’s released with intense training. Without the insulin from the high-carb meal, cortisol can cause muscle tissue to break down. Insulin from the carbs can normalize cortisol levels thereby saving your muscle.
The types of carbs you consume after your workout make a difference too.
When it comes to rapidly replenishing muscle glycogen stores, choose simple/fast-absorbing carbs. These carbs do a far better job than their slower-digesting counterparts.
NOTE: If you’re somebody who’s always struggled with reducing your body fat, it would be wise to avoid high doses of carbs before going to bed.
The only exception to this rule is if you have an intense weight training session late in the evening.
Even if it’s 10:00 PM, you’ll need some high glycemic carbs with protein after working out so that you don’t impair your recovery.
Body fat will decrease and growth hormone surges during the first 90 minutes of sleeping. When you combine this with avoiding carbohydrates late at night, you lower your blood sugar levels and encourage higher growth hormone output.
SUMMARY:
Reducing your chances of storing fat from eating carbohydrates revolves around when you eat them.
The morning after a good night's sleep and after an intense weight training session are the times your muscles are most depleted of carbohydrates. When you eat carbs during these times, carbs will go to your muscles, not fat cells.
You must have the muscle for the carbs though. The less muscle you have, the less carbs you can eat without going into fat storage.
