When to eat what type of carbs?

[TheJake]

Recently as I have been on my diet of 2400 calories, I have been wondering what time is best to eat complex and simple carbs. I know Ii should eat complex carbs before and after a workout, but im not sure about any other time. Im not sure how many of my carbs should be simple. One last question, are fruits simple carbs? And also what about pasta, If I had to guess I would say that whole wheat pasta contains complex carbs and other pastas don't. But I really dont know so I am asking you all for help.

--Thanks,
--TheJake

[.V.]

grains and pastas are complex carbs. Some (whole grain stuff) are just more complex and better.

Simple carbs are the sugars. Fruits would be closer to simple than complex.

It's really simple really, for a balanced diet, have a small protein/complex carb (including green veggies) with each meal. Keep your simpler carbs for after your workouts.

To get optimum results you can also time your food like this:
Preworkout {immediate} - protein shake
Postworkout {immediate} - protein shake, dextrose, (use creatine here if you use it)
30 minutes postworkout - a small protein/complex carb (low fat)meal
2-3 hours postworkout - another small protein/complex carb/green veggie (low fat)meal.

[TheJake]

Is there any certain range of meals that it is best to get fats in, like low fat meals in the evening and higher in the morning? (btw I just bought some Flaxseed oil, has plenty of omega-3 and omega-6, can't wait to get it in my diet.) Not sure exactly how small your talkin' when you say small protein/carb meals. I usually get about 40 grams of protien per meal and 50 carbs (that is eating 5 meals a day). Is that small enough?

--Thanks for the help!

[.V.]

Matter of personal preference. Just get your healthy fats. Depending on your nutrition plan - the amount needed varies from person to person. I personally feel it's better to get your fats away from workouts - closer to bedtime. Then they keep you from waking up hungry during the night. About being small enough, again - look at your results. If you are moving your body in the direction you want it to go then the meals are right. If not, adjust accordingly - by adding more or taking away based on what you want your body to do.

[cursor]

Slimming Down
Workout Timing and Diet Tactics
Workout day vs nonWorkout day

[TheJake]

Thanks for the info guys. Cursor I was reading one of those posts that you gave a link to and I saw that you siad that you were begining to think that 25% fat isn't nessecary or could be to much.(not your exact words, just what I could remeber) I currently have about 25% fat in my diet, and I struggle to meet that each day because of how lean my foods are. Do you still go by that 25% or would something like 20% be better. Im not sure what the fats do for me, I have heard that healthy fats clean out other fats, and that they slow digestion, but Im not sure how slowing digestion helps. Any Info would be helpful, thanks!

[cursor]

Dietary Fats
Dietary fats: Know which types to choose

I'm currently back to doing about 33% protein + 42% carbohydrate + 25% fat nutrition plan. This is more of a personal experiment than a recommendation. We'll see how my body responds.

Slower digestion allows for a higher concentration of nutrients to be absorbed at the walls of your intestines.

[.V.]

Jake, one other bit of information about eating fats - healthy ones if you must. Many physicians who are actually knowledgable about nutrition (too many aren't) reccomend eating about 20% of your calories from fat. for exactly the reason cursor just mentioned. More nutrition absorbed because of the slower digestion. Another benefit is if one wants to reduce calories and doesn't eat enough fat - they are hungry all the time and often end up overeating. That of couse doesn't mean start drinking bacon grease with meals. Find your correct amount somewhere between 15 and 25%. Currently I'm eating about 13% fat and 3% saturated fat. My doc tells me it's too low - but that's the only way I can actually be hungry enough to eat enough calories. If you find you are passing undigested vegetables in your stool, you are DEFINITELY NOT eating enough fat and your food is moving right through you.

[TheJake]

Thanks for the info guys, right now I am eating 25% fat and always fill full. I think i'm going to expirement a little and try 20-22%. Mostly getting poly and monounsaturated fats, with flax oil for omega-3 and omega-6. But hey, thanks for the help with this one. :

[Maxgain]

switch to fish oils for omega 3s no nedd to supplement with 6s

[cursor]

Originally Posted by a_welch503

If you find you are passing undigested vegetables in your stool, you are DEFINITELY NOT eating enough fat and your food is moving right through you.

If anyone has this problem, then they're not adequately chewing their food. Birds other animals can swallow their food whole, or nearly whole, but humans must masticate effectively ... if the nutrients are going to be made available to your growing body, that is.

Chewing your food
Tasting your food

[.V.]

Cursor, you are correct about the chewing. But I have dealt with patients who were passing undigested food - the gastrointerologist said their fat intake was too low.