Top 3 best carb sources for Pre-workout Meals????

[VIPLV]

Hey guys I'm on a cutting diet right now and I'm trying to find new sources of carbs before my evening training. With the exeption of fibrous carbs I retrict my carbs to pretty much 0 throughout the day then take in about 50-60 carbs before my evening lifting. It seems most of you prefer sweet potatoes and your carb of choice, but I'm the kinda guy that likes to mix it up. So what are the best 3 carbs sources for a pre-workout meal?

Thanks

[xlxBigSexyxlx]

steel cut oats


pearled barley



sweet potatoes




Or....

slow cooked oatmeal with honey and milk with a protein mix added

[Phate]

steel cut oats


pearled barley



sweet potatoes




Or....

slow cooked oatmeal with honey and milk with a protein mix added

X2^^^ those three are the only carb sources you ever need

[DSM4Life]

oat

[VIPLV]

Thanks guys! I'm on my way to the grocery store now. By the way, I've never had sweet potatos before. Do you buy the ones in a can, or get the raw ones and cook them. How do you prepare them? Maybe I'll just call my mother? No, bad idea, she's fat! So what's the best way!

[Phate]

this thread has alot of info on sweet potatos
http://forums.steroid.com/showthread.php?t=355037

[goose]

Well most are wrong here.The lower the GI of the carb the better.People think oats are good,what a joke.

Anyway bro,
Aktivated Barley GI content of 23
lentils GI content of low 20`s
Palatinose GI content of 32.

[DSM4Life]

Well most are wrong here.The lower the GI of the carb the better.People think oats are good,what a joke.
.

Explain

[VIPLV]

Wow, I've never even heard of that stuff! Can you get it at a regular grocery store, or do I have to go to a speciality store?

[Phate]

Explain

he means that the GI of instant oats is 65 and even steel cut are around 50, so they're not really low GI, just convienient so we use them anyway, there are alot better options that we could use instead

[VIPLV]

Okay Phate. Thanks for the link. I had read that one a bit earlier, so my question now is...canned or raw? I would assume raw, but I've never noticed raw sweet potatos at the store. And when you say there are a lot better sources than oats, what are the better sources? Price doesn't matter, I want to be spot on with everything!

[Phate]

Okay Phate. Thanks for the link. I had read that one a bit earlier, so my question now is...canned or raw? I would assume raw, but I've never noticed raw sweet potatos at the store. And when you say there are a lot better sources than oats, what are the better sources? Price doesn't matter, I want to be spot on with everything!

raw is better, i use canned sometimes when i'm in a bind, but the canned ones i get are literally just sweet potatos, no added preservatives or anything

the things goose mentioned are some of the best, aktivated barley, pearl barley, lentils, sweet potatos, go to a site or get a GI handbook and just start looking up things that have sub 30-35 GI and you're good

[goose]

Explain

VERY low GI carbs, ranging between 20 and 40, the energy will be released much slower than a high GI carbohydrate.A low glycaemic index (GI) - i.e. a slow increase of the blood sugar level over time and a lasting feeling of satisfaction,with hunger and energy levels.The lower the GI the more energy you will have in the tank,the longer you can train,the longer hunger is inhibited,thus meaning you can have less carbs in the day.

[Phate]

VERY low GI carbs, ranging between 20 and 40, the energy will be released much slower than a high GI carbohydrate.A low glycaemic index (GI) - i.e. a slow increase of the blood sugar level over time and a lasting feeling of satisfaction,with hunger and energy levels.The lower the GI the more energy you will have in the tank,the longer you can train,the longer hunger is inhibited,thus meaning you can have less carbs in the day.

that being said, which do you think is a better measure to consider when choosing food, GI or GL?

[goose]

that being said, which do you think is a better measure to consider when choosing food, GI or GL?

This is a noob board and 95% dont need to know the answer of this,but its quite interesting for sure.The GI index of foods only tells you about the quality of the sugars in a food in respect of raising blood sugar levels. The GI score tells you nothing about the quantity of carbohydrate within a food. (For example, both carrots and chocolate contain similar high GI, fast-releasing sugars and therefore share the same GI score. However, carrots contain a fraction of the amount of available carbohydrates compared to chocolate. Hence, you would need to eat a lot more carrots to end up with the same effect on your blood sugar levels.) By knowing both the quantity of carbohydrates eaten and the GI of the food in question has it advantages,by positively affecting metabolic rate.I eat the same food every day,mostly,and my carbs are only 250 grams,so its just repeat for me.If my deit was very diverse I would inject this method of action........

[goose]

one more thing,carrots are terrible for cutting!!!!

[DSM4Life]

This is a noob board and 95% dont need to know the answer of this,but its quite interesting for sure.The GI index of foods only tells you about the quality of the sugars in a food in respect of raising blood sugar levels. The GI score tells you nothing about the quantity of carbohydrate within a food. (For example, both carrots and chocolate contain similar high GI, fast-releasing sugars and therefore share the same GI score. However, carrots contain a fraction of the amount of available carbohydrates compared to chocolate. Hence, you would need to eat a lot more carrots to end up with the same effect on your blood sugar levels.) By knowing both the quantity of carbohydrates eaten and the GI of the food in question has it advantages,by positively affecting metabolic rate.I eat the same food every day,mostly,and my carbs are only 250 grams,so its just repeat for me.If my deit was very diverse I would inject this method of action........

Thats kind of an arrogant way to go about it.

[goose]

Thats kind of an arrogant way to go about it.

Well thats what this board is about?

Would you buy the things from this site? Who would? NOOBS,this is fact.I did not mean to be arrogant my man,was, is a great debate.

[DSM4Life]

Well thats what this board is about?

Would you buy the things from this site? Who would? NOOBS,this is fact.I did not mean to be arrogant my man,was, is a great debate.

I hear you.

check PM

[Phate]

This is a noob board and 95% dont need to know the answer of this,but its quite interesting for sure.The GI index of foods only tells you about the quality of the sugars in a food in respect of raising blood sugar levels. The GI score tells you nothing about the quantity of carbohydrate within a food. (For example, both carrots and chocolate contain similar high GI, fast-releasing sugars and therefore share the same GI score. However, carrots contain a fraction of the amount of available carbohydrates compared to chocolate. Hence, you would need to eat a lot more carrots to end up with the same effect on your blood sugar levels.) By knowing both the quantity of carbohydrates eaten and the GI of the food in question has it advantages,by positively affecting metabolic rate.I eat the same food every day,mostly,and my carbs are only 250 grams,so its just repeat for me.If my deit was very diverse I would inject this method of action........

i already know the difference between GI and GL, what i meant was, in choosing the foods that you eat everyday, do you put more weight in the GI or GL, personally i like mixing both concepts and trying to find foods that have low GIs as well as low GLs

though maybe i'm highjacking a bit and should write my own thread?

[goose]

i already know the difference between GI and GL, what i meant was, in choosing the foods that you eat everyday, do you put more weight in the GI or GL, personally i like mixing both concepts and trying to find foods that have low GIs as well as low GLs

though maybe i'm highjacking a bit and should write my own thread?

I agree with you,GL is probably more important than GI for weight loss and for health generally. Studies have shown that countries in which people consume a diet rich in foods with high glycemic loads such as the US and the UK are generally fatter and have higher rates of chronic disease, such as heart disease and diabetes.

for me its easy,I dont really count my veg and fruit,as carbs,as the selection is select.Most of my carbs are from lentil,Aktivated Barley and Palatinose and will manipulate the ratios for my needs.

[Phate]

I agree with you,GL is probably more important than GI for weight loss and for health generally. Studies have shown that countries in which people consume a diet rich in foods with high glycemic loads such as the US and the UK are generally fatter and have higher rates of chronic disease, such as heart disease and diabetes.

for me its easy,I dont really count my veg and fruit,as carbs,as the selection is select.Most of my carbs are from lentil,Aktivated Barley and Palatinose and will manipulate the ratios for my needs.

where do you get the aktivated barley, palatinose(what is this exactly) and how much do they cost?

[goose]

im from the uk.....

aktivated barley is the best form of barley.

http://www.myprotein.co.uk/img/pdf/p...se-details.pdf

[Phate]

im from the uk.....

aktivated barley is the best form of barley.

http://www.myprotein.co.uk/img/pdf/p...se-details.pdf

i keep on forgeting that you live in the uk

[AdamGH]

where do you get the aktivated barley, palatinose(what is this exactly) and how much do they cost?

doesnt sound tasty ;p

[goose]

doesnt sound tasty ;p

You kidding its half as sweet as sugar and its good for you

This is a way to add sweet things in your diet,much needed when you eat clean

[Phate]

You kidding its half as sweet as sugar and its good for you

This is a way to add sweet things in your diet,much needed when you eat clean

what is it's blood sugar spike in comparison to other artificial sweeteners like splenda

[goose]

Palatinose is the only low glycemic carbohydrate providing longer lasting energy in the form of glucose.

Nutritional Information (per 100g):
Energy 378.0Kcal
Protein (as-is) 0.0g
Carbohydrates 94.6g
of which sugars 94.6g
Fat 0.0g
of which saturates 0.0g

[VIPLV]

Apparently the activated Barley is in powder form and can be bought online if you do a google search. It's under 20 USD, I can't find the palatinose anywhere though.

[novastepp]

i think you should be concerned with why your carbs are only being used in a meal before your workouts. i would expect some serious size loss. glycogen is going to be TAPPED, and your workouts will be catabolic to your muscle tissue. you should definitely be using more carbs.

[smokeyd]

i think you should be concerned with why your carbs are only being used in a meal before your workouts. i would expect some serious size loss. glycogen is going to be TAPPED, and your workouts will be catabolic to your muscle tissue. you should definitely be using more carbs.

can you go a little more in depth nova?

[VIPLV]

Okay Novastep, I'm a bit confused and I'm hoping you can explain something to me or point me to a thread where this has been addressed. I feel like I'm in a catch 22. I want to drop bf%. I hear that in order to burn fat you have to burn the carbs first. Therefor, min carbs = less activitity to burn fat. To take in a lot of carbs seems counterproductive especially if I'm getting an energy source with my clen . However, if I don't take in enough carbs I risk lossing LBM. So if I want to lose weight, I don't need carbs, but if I want to keep my LBM I need carbs. How do people cut like this? I'm so confused. HELP!!! I don't just like people telling me do something, I like to know why it works so I can make sense of it. I'm a smart guy so don't hold back! THanks

[novastepp]

okay, first of all you can read this thread and it will help you.

http://forums.steroid.com/showthread.php?t=341121

now, your reasoning sounds like "bro-knowledge" basically what one person says to another without any real backing.

using the correct carbs and at the correct times is key. now if you are doing morning cardio and training a few days a week. then i would suggest using a pro/carb diet. it is for those who exercise A LOT. those who want to focus on their body's composition and gaining strength and/or size.

now people over emphasize insulin PWO, if you aren't using it exogenously then don't worry about it. use pro/carb. but insulin in regard to overall body composition and daily, should be addressed. insulin levels that are steady, prime your body for fat loss. so theoretically if you were to use the same low GI carb source throughout the day you could potentially lose more fat than using carb and fat meals.

so keeping insulin steady is the best bet. potatoes, are the best carb source imo, and u can find related lit. in that thread. i prefer sweet potatoes.

plus glycogen, stored energy in your muscles should be as full as possible when lifting and training hard. so keeping it as full as possible is achieved through carbohydrate use. so keeping them steady in a diet also has benefits with strength and size gains with progressive lifting. because if you arent lifting more (reps, weight, less rest) you aren't making progress.

[FallenWyvern]

okay, first of all you can read this thread and it will help you.

http://forums.steroid.com/showthread.php?t=341121

now, your reasoning sounds like "bro-knowledge" basically what one person says to another without any real backing.

using the correct carbs and at the correct times is key. now if you are doing morning cardio and training a few days a week. then i would suggest using a pro/carb diet. it is for those who exercise A LOT. those who want to focus on their body's composition and gaining strength and/or size.

now people over emphasize insulin PWO, if you aren't using it exogenously then don't worry about it. use pro/carb. but insulin in regard to overall body composition and daily, should be addressed. insulin levels that are steady, prime your body for fat loss. so theoretically if you were to use the same low GI carb source throughout the day you could potentially lose more fat than using carb and fat meals.

so keeping insulin steady is the best bet. potatoes, are the best carb source imo, and u can find related lit. in that thread. i prefer sweet potatoes.

plus glycogen, stored energy in your muscles should be as full as possible when lifting and training hard. so keeping it as full as possible is achieved through carbohydrate use. so keeping them steady in a diet also has benefits with strength and size gains with progressive lifting. because if you arent lifting more (reps, weight, less rest) you aren't making progress.

I have always wondered if anyone has ever hooked up a feeding tube or IV and kept their insulin levels perfect...

[stacked*deck]

what about ezikeil bread would that be a good carb source?

[goose]

what about ezikeil bread would that be a good carb source?

Yes thats one of the very best,cant get it in europe

Its GI index is 34

[stacked*deck]

awsome thanks!! its very convienent for me too eat.

[chainsaw1]

Oats were always considered a good carb as well as potatoes. I am insulin resistant and if I eat a 1 cups of cooked oats within and hour I get real sleepy, the same with potatoes. But when I go the low carb route I have no energy and feel flat all the time.

[gettingBIGGERfast]

I don;t know if anyone is still looking palintose...but bodybuilding dot com has it. it is called Zima PerfectCarb