Slow-digesting (low-glycemic) carbs have a minimal effect on insulin levels. Favoring these slow-to-burn carbs allows you to keep calories high to maintain mass gains while moderating insulin levels to get leaner. Low-glycemic choices include rye bread, yams, red potatoes, peas, corn, buckwheat noodles and artificially sweetened low-fat yogurt.
#5 - TIMING IS EVERYTHING
The two most important meals are post training and breakfast, in that order. These are ideal times to carb load (for a 200-pound bodybuilder, that means 90-100 g of carbs at breakfast; see #6 for post training suggestions). It helps restock liver and muscle glycogen stores and promotes protein synthesis. This time-release plan will prevent catabolism (muscle wasting) and minimize the risk that your carbs will be converted to bodyfat.
#6 - LOAD FAST-ACTING CARBS AFTER TRAINING
Pack in fast-acting (sugar-laden) carbs after workouts. The goal is to spike insulin levels to ward off muscle breakdown and to stimulate an increase in metabolism. The posttraining meal should be consumed within an hour of the end of a workout. It should include .7 to .9 g of carbs per pound of bodyweight, with 50% of the carbs derived from easy-to-break-down high-glycemic sources: mashed potatoes, sports drinks, fat-free muffins and Cream of Wheat cereal are four cogent examples. A 200-pound bodybuilder should eat at least 140 g (.7 x 200). The exception to this caveat: Limit posttraining carb levels to .5 g per pound of bodyweight during a dieting-down phase.
Fruit provides small amounts of vitamins and fiber, and naturally occurring fructose (fruit sugar) helps to restore glycogen in the liver. Bodybuilders should be more concerned with storing glycogen inside muscle, and that's the primary role of staples such as potatoes, rice, pasta, yams, bread and high-fiber cereals. All in all, high-fiber complex carbs offer more benefits than fresh fruit to bodybuilders searching for lean body mass. - FLEX