“Carbs You Should Eat”

FabFitOver40 has been getting a bunch of requests from people asking about the type of carbohydrates to consume and when.

We thought it best if we broke it down with a list of the ‘Carbs You Can Consume’ (never over eating and always relevant to the specific phase you’re in) without feeling guilty.  Too many people have carb phobias due to diet and weight loss guru’s shouting how bad they are and how they cause insulin resistance etc.

Carbs are definitely VERY MISUNDERSTOOD from a nutritional perspective.

For simplistic purposes we’ll list the “right carbs you can eat” broken down into 3 Groups and then give *guiding principles* of when to eat them relevant to your situation.

If you consistently make an effort to consume these carbs in moderation and at SPECIFIC TIMES during the course of your day and life, you should be able to remain both lean and full of energy.

Specific times should be defined as one of 3 Distinct Phases. (Search thru the blog to better understand what defines each phase from a caloric consumption perspective-there will be an upcoming articles breaking down each phase in more specific context)

  1. Maintenance
  2. Gaining Muscle Mass
  3. Losing Body fat

COMPLEX CARBS(Grains/Rice)

*Rule of Thumb*

Eat your complex carbs earlier to provide a steady slow release of insulin throughout the course of the day.  Additionally a “fist/hand full” of any of these sources below with a quality Lean Protein for Dinner is fine.  It is also HIGHLY SUGGESTIVE, you consume High Glycemic carbs (Maltodextrin-Glycofuse etc) at a dosage of 1 gram per pound of bodyweight within 30 minutes of the end of your weight training workout-especially when in a Muscle Mass Gain Phase.    Complex_carbs

  • Brown Rice
  • Quinoa
  • Oatmeal
  • Sweet Potatoes/Yams
  • Oatbran
  • Couscous
  • Ezekiel Bread
  • Matza

VEGETABLES/LEGUMES

*Rule of Thumb*

You can eat any of the green stuff in mega amounts.  Don’t overload dressings or additives to them.  Lots of Green Vegies with Lean Protein is great for hard core dieters.  FabFitOver40 loves to eat shredded lettuce with 2-3 tablespoons of Newman’s Own Pure Virgin Olive Oil Caesar Dressing  with Ground Turkey or Salmon or Tilapia

greenveg

  • All Green Leafy Vegetables
  • Green Beans
  • Broccoli
  • Asparagus
  • Cauliflower
  • Spinach
  • Artichokes
  • Mushrooms
  • Lima Beans
  • Okra
  • Edamame

FRUITS

*Rule of Thumb*

Fruit is best eaten as a Pre-Workout Energy snack for some quick release sugar.  It’s also great to consume with Protein after your anaerobic/resistance training workout.  If you are trying to get “super lean/shredded”, minimize fruit consumption altogether. Remember fructose consumption is rate limited by the body enzymatically and preferentially refills liver glycogen which is not optimal for maximal leanness/fat loss.   The more fiber in the fruit, the more readily it will be digested and less likely the body will struggle with it metabolically.

Fibrous Fruit Picture

  • Apples
  • Blueberries
  • Pears
  • Cherries
  • Grapefruit
  • Pineapple
  • Fresh Melon or Canteloupe
  • Papaya

Never hesitate to ask a question or leave a comment with regard to consuming any of these carb sources relative to your unique situation and/or phase.

Be the BEST YOU at Any Age!

  • Danger & Play Blog

    Do you think edamame has too much soy in it?

    A lot of guys worry about that. I’ve never noticed any problems when eating it.

    Thoughts?

    • Melissa Bertrand

      ^Edamame IS soy.

      • Jay

        That is correct-Edamame is ‘soybean’. We’re discussing the content of ‘soy protein’ found in the soybean. ;)

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  • Bullseye

    In the carb-cycling podcast you guys suggest twizzlers and gummy bears for high GI post-workout replenishment. I’m not really a fan of candy and don’t have glycofuse. What would be a viable alternative for post workout carbs in a muscle gaining phase?

    • http://www.fabfitover40.com/ FabulouslyFitOver40

      Hey Bro! Lots of options. Cheap maltodextrin powder is perfect. Bagels, Gatorade etc. if you are trying to gain muscle, any simple sugar or High GI carb source will work. Just no fat with it. 1-1.5gms of Carbs per pound of bodyweight.

      • Bullseye

        Thank you Jay.

        • Bullseye

          One final thing I am confused on Jay – once I have consumed post-workout high GI carbs, would you still aim for a decent amount of low GI carbs in your meal immediately after? My body type being ecto/meso.

          • http://www.fabfitover40.com/ FabulouslyFitOver40

            Sup Brother! Absolutely my man! No Doubt About It! Carb reduction is always dependent on the amount of body fat to lose. Thanks for your support of the site. Some amazing stuff is coming from us!

  • DukeNuke

    Quick question when i look on the chart as far as GI, apples are supposedly lower GI than brown rice? is this because of the fiber content? Because of this Ive eaten them primarily in the morning…Black berries and others like blueberries ar also supposedly low GI so ive also resrved those for morning.. Other fruits especially bananas ive always used pre or post workout… What gives? should i be changing up my habit and replace my morning carbs with something else ?
    Thanks,
    D

    • http://www.fabfitover40.com/ FabulouslyFitOver40

      Sorry I missed this brother! Yes. No. If it’s working for you-don’t change. Fructose is rate limited by the body in most instances. There are people who can eat more fruit and get away with it.

      • DukeNuke

        Thanks Bro!