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simple, complex carbs.. when to consume?

brandon7 Posts: 89 Joined: 2004/05/18	2005/02/13, 10:46 AM I've been reading over alot of the prior posts, as alot of them are just really interesting. A question arose in my mind from one of the threads but I was never able to find anything to answer it. I'm sure it's been covered hundreds of times but here's my question(s). 1) What is the difference between simple and complex carbs. I've looked at the grocery list for a body builder, but what does each do that the other doesn't. 2) When and how much of each should each be consumed. I read in a previous thread that a simple carb taken post workout with the protein shake will somehow cause the shake to be more effective or absorbed more effectively. If it helps to answer my question, I'm already big, but looking to gain as much mass as possible. One more quick question. My wife wants to loose around a 100 lbs. I've had her working out with me and talked her into reading over alot of the post on the nutrition boards and she has finally abandoned the atkins diet (thank god) and taken to the "just eat right" way of thinking. She said the low carb thing gave her headaches, and I finally convinced her that if she was going to train hard, she had to have the carbs. Anyway....on to my last question (for now). Is the timing for consumption of simple and complex carbs different for someone who wants to loose weight? Sorry I took so long just to ask a couple questions.:) Thanks alot in advance to anyone with correct knowledge of this subject.
asimmer Posts: 8,201 Joined: 2003/01/07	2005/02/13, 10:58 AM brandon - simple carbs are absorbed faster, resulting in a blood sugar spike, insulin response and a fster drop. Complex carbs are slower to be utilized and thus don't cause such a rapid blood sugar rise and high insuling response. Insulin shuttles the glucose into your muscles - thus post workout you want a good insulin response, as your muscles are depleted and ready to sponge up th eglucose and amina acids in the PWO shake. That is why simple carbs are good after your workout. Complex carbs aide weight loss in many ways - they contain more fiber, which makes you feel fuller, but also slows down the digestion process, causing more stable blood sugar levels, less energy dips and less cravings for simple carbs. they also require more energy to digest, thus just eating more complex carbs increases your metabolism. The same goes for protein - it costs more energy-wise to digest, so it has a greater thermogenic effect. The best times to consume simple carbs are at breakfast - to restore low ebergy from fasting all night, and after your workout. at your other meals, focus on fibrous complex carbs. A weight loss and a mass gain diet are really only different in the amount of calories taken in. -------------- Vision without action is a daydream, Action without vision is a nightmare. -- Japanese Proverb --
asimmer Posts: 8,201 Joined: 2003/01/07	2005/02/13, 10:59 AM geez - I hope we can get spellcheck on this iste soon (insert embarrassed emoticon here):surprised:
brandon7 Posts: 89 Joined: 2004/05/18	2005/02/13, 05:20 PM Thanks alot asimmer. I think I get it now. Any suggestions as far as convenient simple carbs to consume with my post workout shake? I think I read on one of the threads that something as simple as gatorade works well post workout. But this seems like it would be kind of gross with my vanilla protein shake. Any others that you or anyone like to use? Also, I seem to remember reading that it's not good to mix your protein powder with milk because it slows the digestion. If so that really bums me out because I'm a milkaholic and it tastes so good mixed together. Would skim milk be alright or do I need to go with water? Don't worry about the typos. I still hold the title of misspell king.
morpheus1 Posts: 67 Joined: 2005/01/06	2005/02/13, 05:30 PM Go with water. If you must have milk, have it before bed or with your meals, but you want your protein to hit your muscles as soon as possible post work out.
brandon7 Posts: 89 Joined: 2004/05/18	2005/02/13, 09:49 PM That's what I was afraid of. Thanks morpheus.
hi_there123 Posts: 20 Joined: 2005/02/09	2005/02/14, 10:31 AM I would have to disagree with you on this one. A fast carb at the beginning of the day is going to set you up for mood swings and lethargy. Insulin is not needed after sleep. Cortisol is an important hormone and one of its jobs is to break down proteins into amino acids for the liver to turn them into glucose. Your muscles and other organs glucose requirements will be low at this time due to the Cortisol (this is why your grip and general muscle strength is bad first thing) most of the blood glucose will be delivered to your brain, nerves and cardio vascular system. This is essential to bring us back into a state of full consciousness rapidly. A fast carb at this time will react with the protein and a massive insulin response will be the result, a consequence of which will be a rapid drop in blood glucose, Cortisol will be blocked and you will find it much harder to kick start your day. A complex carb with some fats are ideal for breakfast such as oats and whole grain cereals. But on waking a high Bv protein shake would be optimal and casein such as cottage cheese before sleep. The only time I would say that a fast carb is useful to any extent is post WO and during. ============ Quoting from asimmer: The best times to consume simple carbs are at breakfast - to restore low ebergy from fasting all night, and after your workout. at your other meals, focus on fibrous complex carbs.
newboy1 Posts: 39 Joined: 2005/02/13	2005/02/15, 06:36 AM Would peanut butter for breakfast on bread be ok.
bb2fat Posts: 21 Joined: 2005/01/15	2005/02/15, 11:07 AM Which do I go with then simple or complex for breakfast.
	2005/02/15, 12:48 PM complex carbs throughout the day ...simple carbs are excellent post workout with 60-100g along with 30-60g protein
asimmer Posts: 8,201 Joined: 2003/01/07	2005/02/15, 02:27 PM "Make breakfast the biggest meal in carbs When there are few carbs in the blood stream (you have not eaten for 8-10 hours) and muscle glycogen is not saturated, carbohydrates have a tendency to first satisfy and replenish muscle glycogen reserves and elevate low blood sugar levels before having the potential to effect bodyfat storage. In other words, a large amount of carbohydrates consumed under a near-fasting state will be stored as muscle glycogen, the carb fuel reserve located within muscles, before having the ability to be packed away as body fat." "Adding fibrous carbs likes broccoli, cauliflower, carrots, green beans, and lettuce to meals, excluding breakfast and post-training, will slow the entry of carbs into the bloodstream as sugar. This will, in turn, control insulin output to favor muscle building and fat-burning." - Championship Bodybuilding, Chris Aceto His examples of simple carbs are Orange juice, bagels, rice cakes, cream of rice cereal, cream of wheat, ripe bananas, lowfat or fat free muffins, baby food, white rice, mashed potatoes. Slower digesting carbs - yams, red potatoes, whole wheat pasta, beans, dairy products, fibrous vegetables (though he doesn't really count these towards carb intake.) -------------- Vision without action is a daydream, Action without vision is a nightmare. -- Japanese Proverb --
bb2fat Posts: 21 Joined: 2005/01/15	2005/02/16, 08:08 AM I thougt though that glycogen resinthesis was taken care of with the protein provided before sleep and with the breakfast shake (according to hi_there123) and the action of cortisol. Isnt it true that the liver has about 12-14 hour suply of glycogen but during sleep I cant see how it gets depleated.
newboy1 Posts: 39 Joined: 2005/02/13	2005/02/16, 08:16 AM so can I have peanut butter then or what????
asimmer Posts: 8,201 Joined: 2003/01/07	2005/02/16, 08:32 AM Peanut butter on whole grain toast, a tbsp of peanut butter, a protein shake and an apple. my favorite easy breakfast! -------------- Vision without action is a daydream, Action without vision is a nightmare. -- Japanese Proverb --
newboy1 Posts: 39 Joined: 2005/02/13	2005/02/16, 08:35 AM thanks.
LuvinHerMuch Posts: 1 Joined: 2006/04/23	2006/04/23, 02:01 PM Do Nutri-Grain bars work for carbs? And if so what kind of carbs, i've heard of both simple and complex carbs. Any suggestion to what kind of foods to eat before workout days will help, thanks.
	2006/04/23, 08:57 PM They are mostly simple carbs if I remember correctly....I would generally skip them....unless u want something to eat postworkout cuz you're hungry.... Oatmeal+honey +few eggs+banana+tea/coffee=good meal before workout...hour or so beforehand.... Protein Shake is also pretty good 100%Whole rye/wheat+PB Also depends on how where you workout and how much you can eat/digest the food....some people have difficulty have eating in the morning....I on the other hand can eat a lot and digest it pretty fast...so it all depends...
tpabucgirl Posts: 2 Joined: 2007/10/15	2007/10/15, 01:56 PM Wow you guys are so informative!!! I do not have a clue how to eat...I was one of those lucky people who ate anything and never gained a pound...11 years ago I was diagnosed with under active thyroid and it has been an ongoing battle...HELP!!! Anyone know a good book or a good place to start with basic healthy nutrition. I have done the atkins but find the southbeach actually feels healthier...is this a good path? I also just started back jogging yesterday...I did a mile with sprints in between...it was hell!:angry:
	2007/10/16, 05:15 AM check out precisionnutrition.com.....john berardi's forum. a lot of great nutritional advice ...start with following his 7 rules... I would forgo just about all simple carbs...unless you're a distance runner or have very specific needs...stick to veggies/complex carbs.