5) WHEN TRYING TO LEAN OUT, AVOID CARBS AFTER 6 PM
Going easy on carbs late at night is typically a great piece of advice when trying to lean out — the exception being for those who workout late in the day.
If you train at night, you need to eat something beforehand that includes a small amount of slow-digesting carbs and some protein. And after training, you need a bit of fast-digesting carbs — even if it’s 11 o’clock at night — to kick-start muscle recovery.
If you work out in the evenings, go with about 20 g of slow-digesting carbs such as fruit or whole-grain products (whole-wheat bread, oatmeal) within 30 minutes before workouts and about 30-40 g of fast-digesting carbs such as sports drinks, jellybeans or sorbet within 30 minutes after.
6) AVOID SIMPLE CARBS WHEN TRYING TO LEAN OUT
Simple or fast-digesting carbs are great at the first meal of the day to bring up what are typically low blood sugar levels. This helps guide the body back into a growth mode after several hours of fasting overnight. And, of course, simple carbs are pretty much a necessity after training (whether it be lifting or cardio) to quickly return the body to an anabolic state, a state that was interrupted with hardcore training. That said, at all other times outside of breakfast and postworkout, take a pass on simple carbs.
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