I’m a huge advocate of eating so-called “junk” carbs at night. Sticky white rice, pizza, cherry turnovers—I want you to eat all of that in abundance after you train.
That’s the foundation of my Carb Back-Loading plan, and it’s what literally thousands of my clients have used to pack on slabs of muscle while skipping the traditional bulking and cutting phases that add fat and mitigate your hard-earned mass gains.
By “junk” carbs, I’m referring to high-glycemic carbs. Low-glycemic carbs like brown rice? Well, as the title suggests, all the “experts” that suggest these as your primary carb sources have been lying to you for years.
Scientists introduced the glycemic index (GI) as a new classification scheme for carbs in 1981. The idea was to assign an index to different foods based on the percentage of blood sugar increase in reference to glucose during the two hour period after ingestion. This, logically, should correlate with insulin release, right? One problem with this approach is that people rarely eat just one type of carbohydrate in any given meal. How often do you sit down to dinner and eat just a plate of plain pasta with no sauce, no meat, and no beverage except water? When you start mixing foods, GI loses its ability to predict blood sugar levels. Milk is a low-GI food, so adding it to a meal should lower the GI of the entire collection of food—which means it should lower your insulin response. Milk doesn’t do this, though. It does lower the GI of your meal, but it also increases the amount of insulin released. Simply put, when it comes to your meals, things are way too convoluted to rely on GI as a predictor of anything.
Research has now shown even more clearly that you can’t use the GI—especially when it comes to low-glycemic carbs—to predict health, insulin sensitivity, or fat loss. Low-glycemic carbs are essentially useless for what we require—enhanced performance and the building of muscle without adding fat.
Click "NEXT PAGE" for the 7 reasons >>