[andy rimmer]

just watched the Milos Sarcev youtube dvd on nutrition, and im just a bit confused on carb intake. He states how complex carbs should be used in the morning and also pre-workout, post-workout is obviously simple carbs to get the insulin spike, however he says that no complex should be consumed after training and for the rest of the day, jst fiberous carbs through veg. Ive always had my protein shake and simple carbs straight after and then usualy an hour later had a meat with plenty of complex brown rice.

Im just starting my cut now, so any opinions on if i shud stop eating the complex carbs after training , and having non until the next morning?

[Freak]

He is probably from the same old school of thought that carbs later in the day are worse than earlier in the day... There was some things I disagreed with him in the vid but overall for someone just wanting to get an overview its not too bad.

[ZiR RED]

I haven't seen the video. I tend to shy away from any pro videos where they actually give advice.

Insulin sensitivity is partially dictated by the circadian rhythm. What we see in the research is that as the day passes, healthy individuals become more insulin resistant, especially closer to bed. Some of this is due in part to declining GH and rising Cortisol levels.

However, if you are active, train intensely, and train later in the day then all bets are off.

Personally, I center about 70-75% of my carb intake around breakfast, pre and postworkout. And space the rest out evenly in the day.

Br

[ZackKnight]

cosign with ZiR

Also, it's a good video for overviews and all of that, but it's more of a beginner's vid

[Freak]

I agree about increasing insulin resistance in the middle of the night due to GH, cortisol, glucagon, and epinephrine (stress hormones) release which all raise blood glucose levels and increase resistance but I don't subscribe to the method of cutting off complex carbs in the evening hours.

I don't like putting a ton of carbs in for breakfast because you have to look at the glycemic load pretty much independently of the insulin resistance/sensitivity. The glycemic load is more important than the type of food ; its the amount of carbs that matters more than the type.

[ZiR RED]

Good point about the glycemic load. Generally meals are mixed, however, so the proteins and fats play a role in slowing the digestion release of sugars into the blood.

Preworkout intake can be tricky, as some people can handle larger meals closer to exercise than others.

For optimal nutrient partioning, however, a great portion of carbs should be ingested pre and post workout.

Br

[<3Frosty]

Originally Posted by Freak

I agree about increasing insulin resistance in the middle of the night due to GH, cortisol, glucagon, and epinephrine (stress hormones) release which all raise blood glucose levels and increase resistance but I don't subscribe to the method of cutting off complex carbs in the evening hours.

I don't like putting a ton of carbs in for breakfast because you have to look at the glycemic load pretty much independently of the insulin resistance/sensitivity. The glycemic load is more important than the type of food ; its the amount of carbs that matters more than the type.

We had a similar discussion not that long ago, and what Zir is talking about and i read yet again by a qualified CSCS (i believe that is the term for a strength and conditioning specialist) seems to go against what we discussed earlier.

Additionally, arent vegetables complex carbs? After all, a potato is a complex carb from my understanding (though im not saying id eat a potato at night), and veggies have lots of fiber in general.

[ZiR RED]

Potatoes are considered more of a starch.

Vegetables, such as broccoli, spinach, etc. are very low in carbs, and of the carbs they do contain, much is indigestible fiber. Health benefits aside, they seem to be a "filler" in many popular body building diets, especially where carb intake is limited later in the day.

Then of course, if we are considering the diet of an ifbb pro, one must also take into account that drugs change the dynamics of the body's ability to use fuels and nutrients.

Br

[Freak]

Frosty we were talking about insulin sensitivity not insulin resistance; although similar its not the same. You are not more sensitive to insulin later in the day.

[<3Frosty]

Originally Posted by Freak

Frosty we were talking about insulin sensitivity not insulin resistance; although similar its not the same. You are not more sensitive to insulin later in the day.

You coulda explained THAT though. Just kidding. hehe.

But i see now there is a difference.



Also, thanks for the clarification ZiR.