Simple VS Complex carbs??

[rgosit]

what are some examples of simple and complex carbs

what r the best times for each..and wich should u have more of in ur diet???

 

[bigmag]

simple carbs are sugars like glucose and fructose. Glucose is tabel sugar (basically) and fructose is is the sugar that's in fruit.
complex carbs are in foods like rice, bread, and oatmeal. I can't tell you the best times for each unless I know what times you're working out and what your goals are.

 

[asone]

rgosit...
One of the only times simple carbs (sugar) come into play in a diet is for post-workout. This is the time when your body has been depleted of it's glycogen storage and it's primed for recovery. This is the Anabolic Window. A fast rise in insulin will shuttle any nutrients that are in the blood into your muscles. That's why it's important to consume simple carbs (sugar) and a fast digesting protein like whey for your post-workout shake. Fat will only slow the process and that would be counterproductive. Consuming simple carbs at this time (post-workout) will not make you fat, most other times will.

Complex carbs:
oatmeal, brown rice, beans, sweet potatoes,maybe rye bread, cous cous, and other grains

Hope this helped



asone.........

 

[musclefattie]

so for someone who is cutting like me (high protien , low to moderate carbs, low fat, eca) would it be ok to take a little simple sugar after an anaroebic work out, while still avoiding complex carbs?

 

[_jaap_]

musclefattie if your cutting i would just skip the simple carbs and get some complex carbs in. Believe me they will spike your insuline high enough when your cutting. you body is craving carbs so much that your insuline sensitivity should be through the roof.

 

[gymtime]

So what about the idea that a small amount of simple carbs in the am is ok? More specifically, simple carbs after an a.m. cardio workout? Myth? (Again, in the context of a cutting diet.)

 

[asone]

gymtime.......
If your cutting you don't need simple carbs after you AM cardio. Stick with some oatmeal it keeps your insulin level more stable. Keep the simple carbs for a post-weight lifting shake.

Hope this helped

asone.........

 

[skinnyfat]

musclefattie if your cutting i would just skip the simple carbs and get some complex carbs in. Believe me they will spike your insuline high enough when your cutting. you body is craving carbs so much that your insuline sensitivity should be through the roof.

But with high insulin sensitivity, doesn't that mean that your insulin levels DON'T spike--you need less insulin to shuttle the glucose into cells? I thought that it was insulin RESISTANCE that caused all the problems.

 

[_jaap_]

your right skinny, hehe my enlish does suck

But the post is still good, after a workout it's just about getting the nutrients into the cells. But good one skinny some karma for yah

 

[skinnyfat]

Oh, and as far as simple and complex carbs postworkout, I heard that RAW potatoes are the absolute best for replenishing glycogen--and Jaap, you are right--they are complex. Supposedly, they have virtually the same molecular structure as glycogen, so it's the best way to replace the glycogen you just burned. This is from an endurance site--I think it was "E-caps" website, or maybe it was Hammer-Gel; I forgot.