Carbohydrates are definitely not always viewed in the most positive light by those who are wanting to diet or are training hard in the gym but let’s start off by stating on the record that carbohydrates should not be considered to be the enemy!
The most important thing when approaching your carbohydrate intake is to consider which types of carbs you eat and at what time you eat them. Understanding when to build in carbs to your food diary will make a significant impact on your performance in the gym, how your body looks and how your end results will be.
At ABS we tailor our clients diets specific to their goals, body fat assessment and personal carb tolerance. Some people will suit a low carbohydrate nutrition plan, but if you do have carbs included in your plan, here is how optimise your carbohydrate intake.
First of all, try eating the majority of your daily carb intake in post-workout sessions, this helps replenish your glycogen stores which helps to store energy within your muscles and liver and takes advantage of your insulin sensitivity.
If you are particularly resistant to carbs, that is, your body does not handle them well, eating more complex carbs (see list below) will suit you better.
If you can tolerate carbs well, you need to focus your intake around simple carbs (see list below). Try to schedule your intake after a workout, as you will be eating more carbs through the day.
Complex Carbohydrates Include:
Nuts, Seeds and Legumes
- Lentils
- Kidney beans
- Chick peas
- Split peas
Whole Grains
- Buckwheat
- Brown rice
- Corn
- Oats
- Quinoa
Vegetables
- Sweet potato
- Beans
- Broccoli
- Spinach
- Green beans
- Cucumbers
- Asparagus
- Potatoes
Simple Carbohydrates Include:
Simple carbohydrates are found naturally in foods such as fruits, milk, and milk products. They are also found in processed and refined sugars such as sweets, table sugar, syrups, and soft drinks.
- Fruits
- Fruit juice
- All baked goods made with white flour
- Most packaged cereals
- Honey
- Milk
- Yoghurt
- Jam
What about meal ideas? How to build these carbs into tasty meals. Well, we have compiled a list on high and low carb meal options for breakfast, lunch and evening meals. Click on each of the links below to read our specific blog.
Low carb meal options for:
High carb meal options for:
For more information on carboydrates and other aspects to nutrition, get in touch with our team who will be happy to help.
To learn more about the services we offer at ABS, please click here.
ABS has three gyms across the North West. For more information on each, click below.
