Amateur Question :)

[Lifterforlife]

Lean protein source, beans(black eyed peas, black beans, pinto, red, etc. are great), and veggies for example. You could take a couple fish oil if it fits your diet.

 

[Mr.X]

what would be an example of a good meal (low glycemic as you say) and an example of a bad meal (one with insulin)?

If you eat before the cardio, take some MCT oil and amino acids (BCAAs can be purchased cheap locally).