-1 Carbohydrate Dispersion Done Right? (Nutrient Timing Qs)
Evening everyone. I've been reassessing my nutrition lately and it seems that I've been doing something incorrectly for a long time. Carbs. I understand the difference between high/ low glycemic index carbs and I've been training/ eating appropriately with macro splits for years, but again, that doesn't mean I've been doing everything correctly.
That said, I'd like to hear everyone's opinion on optimal carbohydrate distribution for lean muscle mass gains. I know that the procress is slightly different when fat loss is the primary goal, but the current goal is to continue building and gaining quality weight. Overall through the research I've done, I've seen a few articles/ posts about carb back loading, but what seems to be the more favorable option is timing carb intake primarily directly pre, intra, and post workout with no carbs early morning nor later in the evening (depending on training time).
What I have been doing on training days is typically 2x my bodyweight in grams of carbs, but evenly distributed across 5 out of my 6 meals (6th meal is just a casein shake before bed). Non-training days I typically have 1/2 my bodyweight in grams of carbs. I stick to healthy choices for every meal and include one refeed meal a week. I also don't regularly consume alcohol nor splurge on anything.
My question to you... if someone had an intake of 350 grams of carbs on training days, how would you distribute these for optimal results in gaining lean body mass? I'm embarassed to say but I do need some assistance on this. What I've been doing the past 9-10 years has brought tremendous results from someone who started at 205 lbs and probably 30-35% body fat, but I've also been unhappy for quite sopme time with my current status and I'm beginning to think a lot of it plays into my incorrect implementation of timing and not so much food choice, macro split/ total calorie count, or training style. Researching more about insulin sensitivity and timing has brought some information to me but a lot of questions.
I'd appreciate any responses you have to offer. Thank you.
- CM
- Bookmark
- 0
- 1
AnonThanks to everyone for your responses so far. It seems the consensus is that there just needs to be a simple adjustment to focus specifically on the pre/ post workout times. Just need to play with the numbers and see how my body reacts to the adjustment.
Give them a vote if you find it helpful.PermalinkMeal 1. 75 cho
Meal 2. 50 cho
Meal 3. 100 cho
Train
Meal 4. 75 cho
Meal 5. 50 cho
Meal 6. 0 cho
Don't be afraid to go up to 3 grams per lbm if you're not putting on at least 1/2 lb a week.
Pull back on carbs if you start to get "sloppy"
Some bulking carb favorites:
Bagels with jam
Buckwheat noodles/soba noodles/rice noodles
No fat fig newtons
Smart pop popcorn
AnonThanks for the breakdown suggestion. Basically just some small adjustments to what I’m already doing but more emphasis on the pre and post. The thing that was adding some confusion was a few instances where I saw individuals only eating carbs in two or three of their meals, so distribution was obviously less and much denser meals.
I’ve also seen a lot of individuals having zero carbs for breakfast in order to maintain overnight cortisol levels and prevent any kind of insulin spike in order to keep fat burning processed going all the way until a pre-workout carb meal. Thoughts?
Give them a vote if you find it helpful.PermalinkMy thoughts are wondering if you are bulking or cutting here?
AnonCurrently bulking
Get those carbs in at breakfast then. Don't over complicate it. Pull back on carbs when you feel you're getting sloppy and that will help you stay insulin sensitive. If your weight stalls then up your fats.
The need for cardio while bulking is moot! Save it for when you cut, why have to eat more? Also you want maximum energy to train.
AnonThanks for your suggestions, I appreciate it!
Give them a vote if you find it helpful.PermalinkI right down everything I eat. Been doing this for years. Try it, so when you need to make changes you have a record of what works and what doesn’t.
AnonThe good thing is that I’m always consistent in what I eat, the times, amounts, everything. I do make appropriate carb selections and have my nutrition well regimented, it’s just my distribution of where I really need to adjust carbs that’s been an issue. There’s a point which I constructed my nutrition plan to be overly regimented/ consistent that I failed to understand and adjust where the carbs should go and in varying amounts, rather than my current plant of having ~60g of carbs per meal across the board.
Everyone is different based on genetics and age. However, sensible carb intake is essential to what you are trying to do. And the carb sources are crucial. You seem to know the basics so go for the good carbs only.
I basically try to carb up before a workout and after it...then on off days i cut way back on carbs. This helps promote muscle gain and fat loss. A lot of guys do it this way. No need for a lot of carbs on off days if you want to lose fat!
AnonThank you for your input. You’re right in addressing the timing specifically around the workout, that’s what I’ve been finding most individuals state in my research. My biggest thing is just to adjust my numbers it seems and to match that same focus. Food choice and consistency are easy for me. Like I said, I know there’s always much more to learn, but I’ve definitely made progress in my time doing this so far. Food choice and adjusting macro ratios to fit my goals has become relatively easy, but understanding insulin response in greater detail as well as cortisol and growth are areas that have been lagging.
Give them a vote if you find it helpful.Permalink