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Complex Carbs - The preferred Choice
The best sources of carbohydrates are 'Complex Carbs' and come from whole wheat and grain products, brown rice, fruit, potatoes, vegetables, legumes and beans. Complex Carbs provide long lasting fuel for work and exercise, they will give you constant energy throughout the day.
Your pre workout meals should all supply a serving of complex carbohydrates. Your last meal including carbs should be no later than 8.30 pm, all meals after this time should be protein only. The very best complex carbs sources are: Whole wheat breads and products, Brown Rice, Whole wheat pasta, Shredded Wheat, Grapes, Berries, Carrots, Potatoes, Vegetables and Lentils.
Carb Rotation Explained
It's a fact that an intake of too many carbs will make you add body fat and too few will make you tired. So what is the answer? How can I lose body fat effectively while holding on to muscle?
Answer: Carb Rotation
Many people tend to go on low-carb diets in an effort to reduce body fat levels, often
ending up burning all the muscle mass they've spent so hard gaining. More often than not they also tend to balloon when they revert back to their old eating habits. The key to shrinking your 'gut' successfully and bringing your body fat percentage down to single
digits for men or the early teens for women is to to use the Carb rotation method. Carb Rotation, to make it simple, requires you to eat different amount of carbs on certain
training/non training days. Diet is just like working out, if you workout the same day in, day out, you'll plateau and this is exactly the same with your diet. To eliminate body fat and build lean muscle size you must keep confusing your metabolism and this is exactly what carb rotation will do. By changing the amount of carbs you consume on a day to day basis, you are in effect creating an uncertainty that boosts your metabolic rate.
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