Two Strategies to EAT Carbs ;-)
Well yesterday was interesting and exciting!
My son Axel, ran into a corner of a wall and as a result got 4 stitches :-(. He is doing great, especially after we promised to get him ice cream afterwards. Never underestimate the power of ice cream lol.
When Beth took him to the emergency care center the doctor and nurse had a small dilemma. There were two strategies they could use to close the wound. The first strategy was glue. The pro with glue was it was less painful and less scary. The con was Axel would likely have a scar. The second strategy was stitches. The pro was it is more durable and the chances of a scar go down quite a bit. The con is it is more painful and more scary.
Given the power of ice cream, they choose stitches. It was a good idea too, because as soon as he got home he started jumping on the bed…durability is good lol.
Likewise, when you eat starchy carbs you need a strategy based on your goals and needs. Do you need glue or stitches? Today I would like to teach about Habit 10 – Carb Strategies Based On YOUR Goals!
As far as fat loss goes, carbs are much less filling when compared to protein and fat. Which means you will want to consume more protein (I like around 40% of calories from protein) and fat (ideally around 30% percent). Which leaves you with 30% for carbs, ideally complex fibrous carbs like veggies.
However, not everyone wants to live off veggies and I totally get it ;-).
So…when is it a good idea to consume starchy carbs?
First you need to understand that carbs are the bodies favorite form of fuel for intense exercise (sprints, intense weight training, etc). With that in mind the bigger question becomes, what is goal?
Strategy ONE: If you are a competitive athlete and your primary goal is to improve your performance, while not gaining to much fat.
You should time your starchy carbs either before, during (think Gatorade), or soon after exercise. Doing so will help ensure your body is using those carbs to fuel your workout and improve your performance while not going to your tummy or hips.
Disclaimer, when you do this though, fat loss takes a back seat to performance. You are consuming more carbs so that you perform better. Key idea! You will consume one or two fists worth of starchy carbs depending on the intensity of your workout or competition.
Once again, fitting the right strategy to your goal is key.
Strategy TWO: If you are not a competitive athlete and your primary goal is fat loss and looking lean you should follow the following advice.
Base each meal around a mix of protein, veggies, and fat….and if you feel like you’re dying a small palm sized serving of starchy carbs. Eating a little bit in most cases won’t kill you. What will kill you is if you resist, resist, and then binge. If eating a small portion of starchy carbs helps you battle cravings and binging…do it, but do it responsibly. Portion control is HUGE!
About a handful of starchy carbs will do for most people. That being said, you can add or subtract based on how you feel and the results you are getting and the results you are after as well as the intensity, duration of your exercise.
This should not be a surprise, but for best fat loss results, limit the amount of starchy carbs…easier said than done.
Also, monitor how you are feeling. Do you feel fatigued for hours after your workout? Do you suffer from intense cravings for starchy food? Do your cravings lead to slip ups and overeating?
If you answered yes to those questions, then chances are you could benefit from adding some starchy carbs to meals, ideally right before or after a training session.
Now with your new found knowledge, go be awesome!
KELLEN LAKE – Your goal should drive your strategy 😉
PS – Last day to order your perfect portion sized meals from Just 4 You Meals, shop closes at 12:00 PM Midnight, click here. I highly recommend the Egg White Breakfast & Turkey Sausage Burrito it was delicious for breakfast :-).
PSS – Or you could try the recipe below 😉
Tuna & Sweet Potato “Bruschetta” (Servings 4-8)
Ingredients:
- 3 medium sweet potatoes, cut lengthwise into ¼ inch slices
- 1 tsp. olive oil
- 2 cans Tuna (packed in water) (do not drain)
- 2½ cups cherry tomatoes, halved or quartered
- 1 clove garlic, minced
- ⅓ cup packed basil, roughly chopped
- 1 Tbsp. olive oil
- 2 Tbsp. lemon juice
- salt and pepper, to taste
Directions:
- Preheat oven to 375 degrees F.
- Line 2 baking sheets with parchment paper.
- Place sweet potato slices in a mixing bowl and toss with 1 tsp. olive oil.
- Spread sweet potato slices out evenly on baking sheets, giving each slice a little space.
- Bake for 20 minutes. Flip to the other side and bake for 10 more minutes until golden brown.
- Meanwhile, toss the tuna (AND tuna water), cherry tomatoes, garlic, basil, olive oil, lemon juice, and salt and pepper in a large mixing bowl.
- When sweet potatoes are done, let cool.
- Top sweet potato slices with tuna mixture, and enjoy!
