High vs Low Carbs
Nothing has been criminalized quite as much as high glycemic carbohydrates. Although not recommended for constant use throughout the day, they certainly have a place in the life of a fitness enthusiast.
Let's begin our discussion with a brief summary of gylcemic index (GI).
The glycemic index is defined as the ranking of a carbohydrate based on the extent that it raises blood glucose (sugar). Foods are rated on a scale from 0-100. High GI foods typically raise blood sugar levels within 10-30 minutes, based on its GI index. It is worth noting that this particular ranking is based on a 50g serving of food; therefore, if you consume more than 50g at a time, the blood sugar “spike” can occur faster, spike higher, and fall much faster.
High glycemic carbohydrates derive from foods such as cereal, bagels, soda drinks, instant oatmeal, white rice, and pasta. Examples of low glycemic foods include whole grain breads, fruits, brown rice, beans, vegetables, boiled sweet potatoes.
Yes, you read that correctly: Only a BOILED sweet potato is considered low glycemic, with an index of 44; however, if you were to bake your sweet potato, the glycemic index would sky rocket up to 94! Be wary of the foods you choose. Just because they “seem” healthy, does not mean they are....
Healthy Carb Guide | FREE Download |
Over the past several months our panel of nutrition experts has researched dozens of clinical studies and scientific papers. As a result, we've put together a very concise, easy-to-read guide on how to better leverage carbs as a healthy energy source without storing fat. Download the free guide to help get your diet on track with the proper carb sources .
Ok, back to the topic at hand! Now that we've discussed glyemic index, let's turn our focus toward the utilization of low and high GI carbs. In a previous blog, we discovered that high GI carbs can be utilized post workout to increase insulin, and thus, combat cortisol while increasing serotonin. Another period you can utilize high GI carbs, contrary to popular (albeit uninformed) belief, is in a meal approximately 1 hour before bedtime. The increased insulin will lead to a boost in plasmic tryptophan in your blood, which is a precursor for serotonin production. More serotonin means better sleep! Having the carbohydrates before bed will not cause you to instantaneously gain weight unless you consume more calories than your body requires for the day. Don't believe it? Feel free to lookup the laws of thermodynamics.
With that out of the way, let's turn our focus to the ever popular low GI carbohydrates. Utilizing these foods at the proper time can improve weight loss, stabilize energy levels, and improve your body’s insulin sensitivity (reduced risk for Type II diabetes). Consuming low GI carbs away from your workouts (not within 2-3 hours) will help maintain your energy levels, while also not interfering with your workouts. Remember, carbohydrate promotes serotonin, a cortisol inhibitor. No cortisol during your workouts means no adaptation to a stress (low strength and hypertrophy gains).
So is there a time that is not conducive to consuming either low or high GI carbohydrates? The answer is yes! Breakfast is the worst time to consume carbohydrates for the average desk bound individual. Unless you are 8% BF or less and your job/day starts with extreme energy demands, then there is no need for carbs at this part of your day. Again, contrary to popular belief, your body does not need energy from these food sources. You have essentially been lying dormant for, ideally, 7-8 hours. What on Earth would your body need an insulin spike for? Also, because you have not consumed any food for an extended period of time, your body is very susceptible to an insulin response from carbohydrates; meaning, even low GI foods can cause an unwanted spike!
With that out of the way, let's turn our focus to the ever popular low GI carbohydrates. Utilizing these foods at the proper time can improve weight loss, stabilize energy levels, and improve your body’s insulin sensitivity (reduced risk for Type II diabetes). Consuming low GI carbs away from your workouts (not within 2-3 hours) will help maintain your energy levels, while also not interfering with your workouts. Remember, carbohydrate promotes serotonin, a cortisol inhibitor. No cortisol during your workouts means no adaptation to a stress (low strength and hypertrophy gains).
So is there a time that is not conducive to consuming either low or high GI carbohydrates? The answer is yes! Breakfast is the worst time to consume carbohydrates for the average desk bound individual. Unless you are 8% BF or less and your job/day starts with extreme energy demands, then there is no need for carbs at this part of your day. Again, contrary to popular belief, your body does not need energy from these food sources. You have essentially been lying dormant for, ideally, 7-8 hours. What on Earth would your body need an insulin spike for? Also, because you have not consumed any food for an extended period of time, your body is very susceptible to an insulin response from carbohydrates; meaning, even low GI foods can cause an unwanted spike!
Follow these simple & easy-to-remember rules:
1. Save your high GI carbs for post workout.
2. Do not consume carbs (low or high GI) within a few hours of a workout.
3. Nix the carbs at breakfast.
1. Save your high GI carbs for post workout.
2. Do not consume carbs (low or high GI) within a few hours of a workout.
3. Nix the carbs at breakfast.
Carb = Friendly Macro Nutrient?? It is possible to leverage carbs for your healthy physical gain. Infact, you based on what we've covered thus far, you should now see the importance of a clean carb for replenishing muscles for proper recovery post training.
We work with many athletes to maximize the benefits of proper carb consumption.
Our favorite carbohydrate to leverage in training, by far and away, is high branched cyclic dextrin.
This HBCD has a very high molecular weight and a narrow molar distribution. This is due to the high specificity of the branching enzyme as shown in the “Chemical Structure and Manufacturing Process”.
The KING of all HBCD is the patented ingredient, Cluster Dextrin.
The KING of all HBCD is the patented ingredient, Cluster Dextrin.
A Look at Cluster Dextrin.
Cluster Dextrin has the following properties:
• It's highly soluble in water, and the solution is very stable during storage.
• It's got little to no osmotic pressure, making it easy on the digestive track (no bloating).
• It has relatively long side chains that can cause inclusion complexes with organic acids.
• Cluster Dextrin rapidly degrades to glucose (including digestive enzymes) for ideal absorption.
• It has a comparatively low sweetness to that of dextrins with a relatively high DE.
RECOVER, from Uprise Nutrition, is an ideal product for post-training. It aids in recovery, strength, and muscular viability after even the most demanding of training sessions. RECOVER contains a key patented ingredient - Cluster Dextrin.
Don't get this product confused with the cheap, simple sugar (Dextrose) based products. RECOVER has a high molecular weight and is highly glycemic to help usher nutrients back into the muscles when they are most needed. It's the perfect fast acting carbohydrate to restore low insulin levels after a hard training session.
Learn more about RECOVER and Uprise Nutrition here.
Proven to Aid in Recovery - Boost size, strength, & recovery.
Outstanding Flavoring - Top rated taste! Satisfaction Guaranteed.
Easy On Stomach - Formulated to to be non-irritating to your digestive tract with absolutely no bloating!
Outstanding Flavoring - Top rated taste! Satisfaction Guaranteed.
Easy On Stomach - Formulated to to be non-irritating to your digestive tract with absolutely no bloating!
TRY RECOVER TODAY!
Only 110 Calories with over 25 G of Cluster Dextrin + BCAAS & L-Glutamine
***No trashy ingredients, propietary blends, or fillers
***No trashy ingredients, propietary blends, or fillers
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Uprise Nutrition has helped thousands of people just like you set realistic fitness goals, take control of their health and wellness and make exercise fun agian.
Our team boasts more than 30 years of experience in the fitness industry and all product formulations have been scientifically backed by our panel of nutritional experts.
Along with excellent product options and expert fitness coaching comes an active community of more than 11,000 customers and ambassadors that are working toward goals just like yours - jump in!
Our team boasts more than 30 years of experience in the fitness industry and all product formulations have been scientifically backed by our panel of nutritional experts.
Along with excellent product options and expert fitness coaching comes an active community of more than 11,000 customers and ambassadors that are working toward goals just like yours - jump in!
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Lindsay Pedersen, Single Mom
I was a litle skeptical about the entire concept of adding carbs post work out. I couldn't afford to gain any unwanted weight at my age and it seemed counter intuative. Having years on most inside a gym, I know my body well and I wasn't sure I wanted to upset a good thing. Man am I glad I did! This stuff is the best! I can't imagine training without it.
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