Timing of Carb Intake?

Nutrition
1

[This is my very first post on the site, so be gentle…]

I’m finishing up my fourth week of weight training (using Nate Green’s BFS) in order to gain mass and have only gained right around a pound (supposedly). Naturally, I’m going back and reassessing my diet (listed below) in hopes of finding what I’m screwing up and I came across this line from Thibaudeau’s “Nutrition for Beginners: Part 1” article:

“Any other time [besides breakfast and post-workout] is not a good time to consume a significant amount of carbs, as the insulin elevation will have a negative impact on body composition. Your insulin level remains elevated for up to 4 or 5 hours after a carb-rich meal, which can bring fat loss to a standstill for this period of time.”

Does this mean that foods like brown rice, grits, oats, potatoes, etc should not be consumed much later in the day than ~2hrs post workout? As my diet indicates, I’ve been pretty consistent when it comes to carb distribution throughout the day. Could this be one of the reasons that I’m having trouble gaining lean mass/losing body fat? Or am I misunderstanding what the author is saying?

If I’m not misunderstanding Thibaudeau, then how do I get that huge amount of calories during the rest of the day without using carbs? I’ve already consumed most of my protein during pre- and post-workout meals, so that only leaves fats, right? Or am I missing something?

Any help is appreciated, guys!

Ht: 5’10, Wt: 155, Bf: ~14%
Target intake: 3500 cal, incl 220g protein

DIET:

5AM- 4 eggs (1 whole, 3 whites), 1/2 grapefruit, 1/2c grits
6AM- Lifting
7AM- Postworkout shake/creatine/peanut butter
10AM- 3 eggs (1 whole, 2 whites), orange, 1c oats, 1tsp flax seed oil
1PM- 6oz tuna/salmon, 2c green beans, 1c corn, 1c brown rice/wheat pasta, 1tbsp peanut butter
4PM- 7oz chicken/pork, 1c broccoli, 1c brown rice
7PM- 1c oats, 1 scoop whey, 1tbsp peanut butter

2

I don’t think you are putting down enough food.
Your 1 and 4 pm meals seem good but I don’t think your getting enough calories into your body.
Also, Fat isn’t bad.

3

[quote]Driven29 wrote:
I don’t think you are putting down enough food.[/quote]

x2

It’s no surprise you haven’t gained much - this looks like a fat-loss diet.

Stop worrying about the details and eat more.

4

[quote]Driven29 wrote:
I don’t think you are putting down enough food.
Your 1 and 4 pm meals seem good but I don’t think your getting enough calories into your body.
Also, Fat isn’t bad. [/quote]

So you think I should bump it up to 3800 or 4000 each day? haha, just as I was getting used to stuffing my face with 3500…

And yeah, I know fat’s not bad. I’m using flax seed oil and stuff to make sure I’m getting everything. Adding in some cheeses this week, too.

5

Try no de-yolking your eggs, that’s an easy way.

6

What is your post-workout shake? Does it include high-GI carbs?

7

[quote]RTJenforcer wrote:
What is your post-workout shake? Does it include high-GI carbs?[/quote]

Right now it’s peanut butter, 2% milk, and some Body Fortress whey/creatine (52g protein and 270 cals from the powder). I’m planning on looking for a new brand once I finish this container, but I still have about 3 weeks worth left.

So do most people not worry about what time of day they’re eating carbs as long as they’re taking in some protein at the same time? Was that article aimed more at people who have plateaued?

And I’m de-yolking the eggs bc the I’m taking in about 450% the RDA for cholesterol if I don’t use just whites; the whey powder I’m using has about 90 mg of cholesterol just in itself (one of the reasons I’ll be shopping around)

8

[quote]jamo0001 wrote:

[quote]RTJenforcer wrote:
What is your post-workout shake? Does it include high-GI carbs?[/quote]

Right now it’s peanut butter, 2% milk, and some Body Fortress whey/creatine (52g protein and 270 cals from the powder). I’m planning on looking for a new brand once I finish this container, but I still have about 3 weeks worth left.

So do most people not worry about what time of day they’re eating carbs as long as they’re taking in some protein at the same time? Was that article aimed more at people who have plateaued?

And I’m de-yolking the eggs bc the I’m taking in about 450% the RDA for cholesterol if I don’t use just whites; the whey powder I’m using has about 90 mg of cholesterol just in itself (one of the reasons I’ll be shopping around)[/quote]

Like CT said, you want an insulin spike straight after your work out, so that is your best time to take on high-GI carbs. Ideally you don’t want insulin spikes before bed, for example. Its not so much the time of day, it’s the time relative to when your workout is.

Real men eat the whole egg. Just saying.

9

[quote]RTJenforcer wrote:

Like CT said, you want an insulin spike straight after your work out, so that is your best time to take on high-GI carbs. Ideally you don’t want insulin spikes before bed, for example. Its not so much the time of day, it’s the time relative to when your workout is. [/quote]

Ok, that makes more sense. So if I’m working out before noon, try to consume the bulk of the carbs the 2-3 hrs before and after. If I were to work out in the afternoon, same deal, but stay awake long enough that I’m taking in a protein/fat meal before bed. Got it.

Touche

10

jamo have you had your cholesterol tested? Is it at all a problem?

For most folks, dietary cholesterol has little effect on blood cholesterol. Other aspects of diet, exercise, and bodyfatness matter more. Plus, if you don’t have a problem with cholesterol, then eating it isn’t a problem either, and yolks are a handy source of calories, vitamins, and proteins.

11

[quote]RTJenforcer wrote:

[quote]jamo0001 wrote:

[quote]RTJenforcer wrote:
What is your post-workout shake? Does it include high-GI carbs?[/quote]

Right now it’s peanut butter, 2% milk, and some Body Fortress whey/creatine (52g protein and 270 cals from the powder). I’m planning on looking for a new brand once I finish this container, but I still have about 3 weeks worth left.

So do most people not worry about what time of day they’re eating carbs as long as they’re taking in some protein at the same time? Was that article aimed more at people who have plateaued?

And I’m de-yolking the eggs bc the I’m taking in about 450% the RDA for cholesterol if I don’t use just whites; the whey powder I’m using has about 90 mg of cholesterol just in itself (one of the reasons I’ll be shopping around)[/quote]

Like CT said, you want an insulin spike straight after your work out, so that is your best time to take on high-GI carbs. Ideally you don’t want insulin spikes before bed, for example. Its not so much the time of day, it’s the time relative to when your workout is.

Real men eat the whole egg. Just saying.
[/quote]

This is THE EXACT OPPOSITE of what CT has said. Do you people even read or just make up your own shit as you go.

It’s fine if you have an opinion that you can back up with results but dont say “CT said…” and completely ruin his message.

12

[quote]BONEZ217 wrote:

[quote]RTJenforcer wrote:

[quote]jamo0001 wrote:

[quote]RTJenforcer wrote:
What is your post-workout shake? Does it include high-GI carbs?[/quote]

Right now it’s peanut butter, 2% milk, and some Body Fortress whey/creatine (52g protein and 270 cals from the powder). I’m planning on looking for a new brand once I finish this container, but I still have about 3 weeks worth left.

So do most people not worry about what time of day they’re eating carbs as long as they’re taking in some protein at the same time? Was that article aimed more at people who have plateaued?

And I’m de-yolking the eggs bc the I’m taking in about 450% the RDA for cholesterol if I don’t use just whites; the whey powder I’m using has about 90 mg of cholesterol just in itself (one of the reasons I’ll be shopping around)[/quote]

Like CT said, you want an insulin spike straight after your work out, so that is your best time to take on high-GI carbs. Ideally you don’t want insulin spikes before bed, for example. Its not so much the time of day, it’s the time relative to when your workout is.

Real men eat the whole egg. Just saying.
[/quote]

This is THE EXACT OPPOSITE of what CT has said. Do you people even read or just make up your own shit as you go.

It’s fine if you have an opinion that you can back up with results but dont say “CT said…” and completely ruin his message. [/quote]

Please explain.

“Any other time [besides breakfast and post-workout] is not a good time to consume a significant amount of carbs”…surely then breakfast and post workout are a good time to consume a significant amount of carbs?

13

[quote]RTJenforcer wrote:

[quote]BONEZ217 wrote:

[quote]RTJenforcer wrote:

[quote]jamo0001 wrote:

[quote]RTJenforcer wrote:
What is your post-workout shake? Does it include high-GI carbs?[/quote]

Right now it’s peanut butter, 2% milk, and some Body Fortress whey/creatine (52g protein and 270 cals from the powder). I’m planning on looking for a new brand once I finish this container, but I still have about 3 weeks worth left.

So do most people not worry about what time of day they’re eating carbs as long as they’re taking in some protein at the same time? Was that article aimed more at people who have plateaued?

And I’m de-yolking the eggs bc the I’m taking in about 450% the RDA for cholesterol if I don’t use just whites; the whey powder I’m using has about 90 mg of cholesterol just in itself (one of the reasons I’ll be shopping around)[/quote]

Like CT said, you want an insulin spike straight after your work out, so that is your best time to take on high-GI carbs. Ideally you don’t want insulin spikes before bed, for example. Its not so much the time of day, it’s the time relative to when your workout is.

Real men eat the whole egg. Just saying.
[/quote]

This is THE EXACT OPPOSITE of what CT has said. Do you people even read or just make up your own shit as you go.

It’s fine if you have an opinion that you can back up with results but dont say “CT said…” and completely ruin his message. [/quote]

Please explain.

“Any other time [besides breakfast and post-workout] is not a good time to consume a significant amount of carbs”…surely then breakfast and post workout are a good time to consume a significant amount of carbs?
[/quote]

How old is that quote? Link?

Have you read the research behind the anaconda protocol? Large spikes in amino acids at strategic points during the day + carbs before a workout to fuel it. Then there is the research that shows how catecholamine levels are high after a workout and remain high after a workout. When catecholamine levels are high insulin will not spike.

Therefore taking in simple carbs post workout with the hopes of insulin shuttling them to the muscles has some flaws to it. Too much has been written about this I dont have time to write any more

14

[quote]BONEZ217 wrote:

[quote]RTJenforcer wrote:

[quote]BONEZ217 wrote:

[quote]RTJenforcer wrote:

[quote]jamo0001 wrote:

[quote]RTJenforcer wrote:
What is your post-workout shake? Does it include high-GI carbs?[/quote]

Right now it’s peanut butter, 2% milk, and some Body Fortress whey/creatine (52g protein and 270 cals from the powder). I’m planning on looking for a new brand once I finish this container, but I still have about 3 weeks worth left.

So do most people not worry about what time of day they’re eating carbs as long as they’re taking in some protein at the same time? Was that article aimed more at people who have plateaued?

And I’m de-yolking the eggs bc the I’m taking in about 450% the RDA for cholesterol if I don’t use just whites; the whey powder I’m using has about 90 mg of cholesterol just in itself (one of the reasons I’ll be shopping around)[/quote]

Like CT said, you want an insulin spike straight after your work out, so that is your best time to take on high-GI carbs. Ideally you don’t want insulin spikes before bed, for example. Its not so much the time of day, it’s the time relative to when your workout is.

Real men eat the whole egg. Just saying.
[/quote]

This is THE EXACT OPPOSITE of what CT has said. Do you people even read or just make up your own shit as you go.

It’s fine if you have an opinion that you can back up with results but dont say “CT said…” and completely ruin his message. [/quote]

Please explain.

“Any other time [besides breakfast and post-workout] is not a good time to consume a significant amount of carbs”…surely then breakfast and post workout are a good time to consume a significant amount of carbs?
[/quote]

How old is that quote? Link?

Have you read the research behind the anaconda protocol? Large spikes in amino acids at strategic points during the day + carbs before a workout to fuel it. Then there is the research that shows how catecholamine levels are high after a workout and remain high after a workout. When catecholamine levels are high insulin will not spike.

Therefore taking in simple carbs post workout with the hopes of insulin shuttling them to the muscles has some flaws to it. Too much has been written about this I dont have time to write any more [/quote]

No I haven’t read that. I’ll look into it, shouldn’t be too hard to find on here. Is the point then to not have carbs post-workout, or to aim to supress catecholamine levels?

The high-GI carbs post workout thing was suggested to me by a WRU nutritionist - he came to advise my rugby team on nutrition last year and suggested a sort of carb-tapering after weight training, ie. High-GI carbs immediately after, with sequential meals including smaller amounts of low-GI carbs.

15

[quote]BONEZ217 wrote:

[quote]RTJenforcer wrote:

[quote]BONEZ217 wrote:

[quote]RTJenforcer wrote:

[quote]jamo0001 wrote:

[quote]RTJenforcer wrote:
What is your post-workout shake? Does it include high-GI carbs?[/quote]

Right now it’s peanut butter, 2% milk, and some Body Fortress whey/creatine (52g protein and 270 cals from the powder). I’m planning on looking for a new brand once I finish this container, but I still have about 3 weeks worth left.

So do most people not worry about what time of day they’re eating carbs as long as they’re taking in some protein at the same time? Was that article aimed more at people who have plateaued?

And I’m de-yolking the eggs bc the I’m taking in about 450% the RDA for cholesterol if I don’t use just whites; the whey powder I’m using has about 90 mg of cholesterol just in itself (one of the reasons I’ll be shopping around)[/quote]

Like CT said, you want an insulin spike straight after your work out, so that is your best time to take on high-GI carbs. Ideally you don’t want insulin spikes before bed, for example. Its not so much the time of day, it’s the time relative to when your workout is.

Real men eat the whole egg. Just saying.
[/quote]

This is THE EXACT OPPOSITE of what CT has said. Do you people even read or just make up your own shit as you go.

It’s fine if you have an opinion that you can back up with results but dont say “CT said…” and completely ruin his message. [/quote]

Please explain.

“Any other time [besides breakfast and post-workout] is not a good time to consume a significant amount of carbs”…surely then breakfast and post workout are a good time to consume a significant amount of carbs?
[/quote]

How old is that quote? Link?

Have you read the research behind the anaconda protocol? Large spikes in amino acids at strategic points during the day + carbs before a workout to fuel it. Then there is the research that shows how catecholamine levels are high after a workout and remain high after a workout. When catecholamine levels are high insulin will not spike.

Therefore taking in simple carbs post workout with the hopes of insulin shuttling them to the muscles has some flaws to it. Too much has been written about this I dont have time to write any more [/quote]

Four paragraphs before the list of good/bad carb sources on page 2

16

[quote]jamo0001 wrote:

[quote]BONEZ217 wrote:

[quote]RTJenforcer wrote:

[quote]BONEZ217 wrote:

[quote]RTJenforcer wrote:

[quote]jamo0001 wrote:

[quote]RTJenforcer wrote:
What is your post-workout shake? Does it include high-GI carbs?[/quote]

Right now it’s peanut butter, 2% milk, and some Body Fortress whey/creatine (52g protein and 270 cals from the powder). I’m planning on looking for a new brand once I finish this container, but I still have about 3 weeks worth left.

So do most people not worry about what time of day they’re eating carbs as long as they’re taking in some protein at the same time? Was that article aimed more at people who have plateaued?

And I’m de-yolking the eggs bc the I’m taking in about 450% the RDA for cholesterol if I don’t use just whites; the whey powder I’m using has about 90 mg of cholesterol just in itself (one of the reasons I’ll be shopping around)[/quote]

Like CT said, you want an insulin spike straight after your work out, so that is your best time to take on high-GI carbs. Ideally you don’t want insulin spikes before bed, for example. Its not so much the time of day, it’s the time relative to when your workout is.

Real men eat the whole egg. Just saying.
[/quote]

This is THE EXACT OPPOSITE of what CT has said. Do you people even read or just make up your own shit as you go.

It’s fine if you have an opinion that you can back up with results but dont say “CT said…” and completely ruin his message. [/quote]

Please explain.

“Any other time [besides breakfast and post-workout] is not a good time to consume a significant amount of carbs”…surely then breakfast and post workout are a good time to consume a significant amount of carbs?
[/quote]

How old is that quote? Link?

Have you read the research behind the anaconda protocol? Large spikes in amino acids at strategic points during the day + carbs before a workout to fuel it. Then there is the research that shows how catecholamine levels are high after a workout and remain high after a workout. When catecholamine levels are high insulin will not spike.

Therefore taking in simple carbs post workout with the hopes of insulin shuttling them to the muscles has some flaws to it. Too much has been written about this I dont have time to write any more [/quote]

Four paragraphs before the list of good/bad carb sources on page 2

[/quote]

Yeah thats what I figured. That article is 3 years old.

And to the other question. The aim is not to suppress the rise of catecholamine levels. Im not sure that’s possible or not. The aim is to work around it. I have no intention of posting links or citing studies. I’ve been taking in simple carbs pre workout for over 3 years now. Not gona say I “discovered” anything. It was merely an accident brought on by necessity but I know what works for me. It has also worked for lot of other people and now theres science to back it up.

17

Sounds to me like carb intake/timing is mainly dependent on your goals. Since you’re looking to gain strength and size you shouldn’t worry nearly as much about carbs as someone looking to cut. Just don’t overdo it with the carbs and stay within your daily P/C/F macros.

If loading up on starchier carbs around your workout works for you then stick to it by all means.

18

[quote]dgallagher88 wrote:
Sounds to me like carb intake/timing is mainly dependent on your goals. Since you’re looking to gain strength and size you shouldn’t worry nearly as much about carbs as someone looking to cut. [/quote]

Uhh… if I were trying to gain strength and size (most definitely size), I’d be damn concerned about where to really pack my carbs in to my daily eating plan.

S

19

[quote]The Mighty Stu wrote:

[quote]dgallagher88 wrote:
Sounds to me like carb intake/timing is mainly dependent on your goals. Since you’re looking to gain strength and size you shouldn’t worry nearly as much about carbs as someone looking to cut. [/quote]

Uhh… if I were trying to gain strength and size (most definitely size), I’d be damn concerned about where to really pack my carbs in to my daily eating plan.

S
[/quote]

Agreed. Timing carbs intelligently can allow someone to eat more carbs without putting on excess fat.

20

[quote]BONEZ217 wrote:

[quote]The Mighty Stu wrote:

[quote]dgallagher88 wrote:
Sounds to me like carb intake/timing is mainly dependent on your goals. Since you’re looking to gain strength and size you shouldn’t worry nearly as much about carbs as someone looking to cut. [/quote]

Uhh… if I were trying to gain strength and size (most definitely size), I’d be damn concerned about where to really pack my carbs in to my daily eating plan.

S
[/quote]

Agreed. Timing carbs intelligently can allow someone to eat more carbs without putting on excess fat. [/quote]

Exactly what I need to do.

I’m just eating carbs at breakfast and pre/post workout.

Inless it’s carbs from fruits and vegetables that I can’t really prevent because I need them to stop myself going hungry.

How much carbs is best post workout???