By Taylor Robbins, C.S.C.S
Everything Carbs – Livestream with Taylor
Carbs- how much, which ones, timing- if you want to learn about carbs then watch this now to lose more fat and get in great shape.
Posted by Taylor Robbins on Thursday, February 4, 2016
Hey! What’s up Facebook world, this is Taylor and what I wanted to talk about today was carbohydrates.
I’m gonna be talking a lot, weekly and I’m gonna try to do it in evening on Thursdays around this time and then also Tuesday mornings, cause I got a lot of feedback from people that we’re coaching, people who are connecting with us on the website, on or our Facebook page for Body Temple System. And a lot of people said either late evening like this time or in the morning. So that’s what I’m gonna be doing it, so if you wanna be hearing and hanging out more with me on nutrition, training and just anything that’s gonna help you into a better shape. Please hit that button at the top right to subscribe to live feed with me so that we can always be on this and also if you know people that wanted to hear more about nutrition and stuff and hanging out with me live here share this right now! So go ahead and share hit that you wanna subscribe live and that way we can get hanging out more regularly and talking about this stuff.
Wanted to welcome Andrew, Kelly, you guys just joined in so you’ve got a couple of handful of yours at the moment so as I go along feel free just to be commenting below if stuff comes up I actually want to interact with everybody and makes sure I answer as many questions as possible and give you the direction that you want.
But what I wanted to talk about was carbohydrates and it’s an interesting topic because they get demonized I think and the fitness world and dieting world they’re not necessarily bad they can actually… they can work for you really well if you just know to utilize them. What will get into is quantity of carbs like how much you should be having? And then the different types of carbs and then just nutrient timing of carbohydrates and then as stuff comes up like I said make sure you just post it below and I’m gonna answer and interact with you guys live since this is live.
So the first thing is, you need to deserve your carbs. It’s not really like should I do high carb diet? Or should I do low carb diet? None of the crap really matters, what matters is how many carbohydrates you deserve? Knowing if you deserve a lot or little is contingent on few things.
The first thing is, your body fat percentage, so if you’re more lean you don’t have that much body fat, if the skin on your stomach is like your eyelid then you probably are fairly lean and you have low body fat percentage. Those people deserve to have a more carbohydrates. So you can have a higher quantity of carbs even upwards of 40 and 50 percent of your calories can come from carbohydrates. The other way to deserve more carbs is your muscle mass, if you have a ton of muscle then you get to deserve more carbohydrates.
Basically there’s something called glycogen which is more or less the stored form of carbohydrates. A portion of our glycogen lives in our actual muscle belly in or our muscle’s cells but then, some in our liver. So if you’re a bigger person in general and if you have more muscle mass. You deserve more carbohydrates to keep those glycogen stores replenished and to maintain muscle tissue and just to maintain proper function. So I’m gonna keep randomly looking some of the comments here, Kelly was saying white rice versus brown rice. White potato versus sweet potato which is better and why? Good questions, so real quick and I’ll get into this it’s a little bit later with types of carbs but there’s basically no big difference that the difference is very marginal between white potato and sweet potato.
Potatoes are very important to keep in your diet because aside from them being a carbohydrate, they carry a lot of potassium. So potassium and sodium need to be in a congruent balance in our body. And obviously we eat a lot of sodium in our diet it’s kinda easy to get a lot sodium but it’s difficult to get potassium. So potatoes gonna carry a high percentage of potassium intake that our bodies need.
The other thing is resistance starch, potato has a lot of resistance starch which is a type of fiber that aids in digestion, cellular turnover all sorts of things that aids our overall health. Potatoes are great there’s really difference between sweet potato and white potato are very marginal it’s up to your preference which one of those you want to do. White rice versus brown rice, white rice is what we would consider a safe starch because almost nobody has an intolerance to it and no has a few allergy to it, it sits well it, digests well, it partitions well which means it goes to the muscle cells pretty efficiently as opposed to fat cells. The difference is, brown rice has the bran presence still whereas the bran is not present with white rice. We’ve found that people can digest and partitioned white rice more effectively, simply because the bran isn’t present, so me personally people that we talked with white rice honestly is better. But again, its kinda marginal so it’s not really a big deal. And I’ll get to net carbs and total carbs later that’s kind of a marketing ploy.
But, so coming back to how many carbs do you deserve, the leaner you are the more carbs you deserve. The more muscle mass you have, the more carbs you deserve and the lastly, the more active you are. Athletic performance and being very active you need carbohydrates to perform. So, if you’re a very active person you deserve more carbs, if you’re not sorry you don’t need them.
The other thing and it falls into how lean you are but body type actually helps dictate how many carbs you deserve as well. Basically there’s three main body type classification, there’s an endomorph, an ectomorph, and a mesomorph. No one is usually exactly one of those three. There some sort of mix on a continuum of one of those three, but basically mesomorphs can handle a medium amount of carbs, ectomorphs can handle a larger amount of carbs and endomorphs cannot handle many carbs.
And the just to clarify what those three body types are in case you don’t know you are endomorph is usually shorter, stockier, rounder or more square built and usually a little bit more hefty, you carry more body fat. Mesomorph is kinda like the V-taper, athletic built, so woman whose hips and shoulders about the same width you’re a mesomorph. Ectomorph is very tall, lanky long, long limbs and a pretty skinny built. Okay?
Moving on to… I’ll answer the question on net carbs and total carbs. So some people will say two net carbs and really basically what that means is some forms of fiber, which aren’t like soluble they’ll count that as not a real carb, so I don’t know you have to give me an example, Kelly you’re the one who asked this, of where you’re looking exactly what some sort of food I can tell you and also you can check out BodyTempleSystem.com, we wrote an article on this awhile back. They can give you some more details on it. So really just defense it’s really quite hard to answer. Andrew which one are you? I say you are somewhere between an endo and mesomorph, if that helps.
Okay, types of carbs, cause not all carbs are created equal. So there’s starches, which is the safe starches meaning the one’s that you can have are gonna be white rice, any type of potato and tapioca. Anything else like, grains or definitely products that are containing gluten, there honestly we have people stay away from them because a lot of people have an allergy to it and intolerance to it and they do not partition well, simply for that fact.
So there’s starches, then there’s sugars so fruit falls on the category but there’s a lot of different types of sugar. There’s sucrose, glucose, fructose, lactose, maltose. There so many freakin’ different types of sugar and basically we’ll use fruit as a general classification of sugars for the moment. Typically you don’t wanna be having fruit like throughout the day, if anything you have fruit post workout but unfortunately, it’s not gonna be much and we’ll talk more about this with timing, nutrient timing of carbs.
So, just understand that sugars are gonna have a higher glycemic index, meaning it’s gonna turn into sugar and into your blood very quickly. And they also have a higher glycemic load, meaning the per volume of food carries more carbohydrates itself, it’s more dense. So if you are trying to get leaner, you have a lot of body fat you want to stay away from the sugars unless it’s during and post training. That’s the simple answer, because you wanna manage insulin’s activity and you also wanna manage your blood sugars so you don’t want to be having excessive spikes from a more sugary food like, fruit.
Again, unless it is during and post workout, I hope that makes sense. Andrew’s asking what do you think of acai berries for carbs? Their antioxidant rich so, those would be a good one to have post training Andrew, and because you do defleat, you know just a lot of nutrients and things from the muscle cells especially, while you’re working out so you wanna replenish that and you also wanna help replenish muscle glycogen if you want to signal protein synthesis which is gonna help you build muscle. So, the caveat though is you don’t need that many, likely few Andrew you don’t need more than fifteen grams of carbs post training to really get the affect that you’re looking for, I hope that answers that question.
Kelly, I see this on some protein bars, they say six net carbs about like 22 total carbs. I don’t eat protein carbs because there are too many carbs as compared to protein powder. Yeah, totally so if there’s 22 total carbs there’s still calories, there’s still energy co-related with the gram of carbohydrates so you have to factor that into what your caloric needs are and if it’s more like of a fiber and their counting that as a part of total carbohydrates and its insoluble fiber then you don’t necessarily need to count it towards your carb intake cause the carbs is usually referring to more like your starch sugar type carb intake, so I hope that makes sense. I wouldn’t count it like your fiber intake when it counts to your carbs intake that your body needs. So I hope that answers your question.
So coming back to the nutrient timing, big thing that I wanna get out there, talk about this a lot so I don’t know if you guys are getting this. You do not want to have carbohydrates especially in your first meal at breakfast do not. You do not want carbohydrates at your first meal in fact, you wanna save your carbs for later in the day, some people call this carb back loading.
But the reason is one is, a neurotransmitter thing so, carbohydrates increase tryptophan in the blood, when tryptophan levels elevates the blood signals serotonin, which is a neurotransmitter in the brain. Serotonin is the neurotransmitter that tells us to get sleepy like relaxed, and chill out which is perfect for right before you go to bed, right? But not great if you’re trying to focus and be productive during your day, the other reason is the sustainment in your blood sugar level is like nothing, your blood sugar go up and then it drops so it doesn’t really help with your energy levels throughout the day either. What’s much more effective is protein for regulating those blood sugars cause it actually sustains it from anywhere like 3 to 6 or 7 hours, so you can really be productive have your energy, and then when you have a fats in your morning meal not carbs, but fats and protein the fats gonna help signal choline which is co-related with acetylcholine which is a different neurotransmitter that gives that focus drive and productivity. So eliminating carbs from your morning meal is very essential I would try that.
Again, everyone is different the way to know if carbs are gonna work for you in the morning is, you eat a carb heavy meal in the morning for breakfast and then your energy drops you feel low like an hour or two hours later probably means you shouldn’t be doing carbs for your morning meal. But if you eliminate carbs and you just do protein and fats for your morning meal and you feel awesome there you go that’s the key. So, most people you definitely want to eliminate carbs from your morning meal back load it, save it for your lunch and dinner time which who’s not all about having carbs in dinner time you know a lot of people say “Don’t have carbs on dinner, you’ll go to sleep and stored as fat” and that’s totally bullcrap.
I carb load early at AM before I train is that not good? Again, Andrew totally depends on person, like I said if you eat carbs in your first meal and you don’t have a drop in energy then maybe you can do fairly well with those carbohydrates. However, what I explained with what you’re doing like chemically with your brain, and what you’re doing with your blood sugars I personally don’t think is optimal for everybody. I think doing protein and fat for your first meal is more optimal. Plus, if you’re trying to lose body fat and that’s your goal why would you put carbohydrates in your body before you train? Cause then you’re not going to tap in the fat cells for your energy you’re gonna tap into that glucose or those carbohydrates that you had. So, I would say totally cut out carbs before you train.
If you eat your first meal is post workout what should your carb intake look like? So Kelly, what I was trying to get at is your carb intake likely doesn’t need to be that high to signal the protein synthesis which is you want to build them muscle and then to get cortisol out of your body. So cortisol is stress hormone that causes fat to accumulation when it’s chronic in the body. However, it’s very good to have a lot of cortisol when you train. The caveat is you want cortisol to exit and leave the body after you’re done training so, one of the ways to help exit cortisol in your body after training is carbs but the amount the you need is only 10 to 15 grams doesn’t need to be that much.
Some who are like if maybe you are a larger person in general and you have a lot of muscle mass then that carb intake does need to increase like 30, 40 or 60 grams. But most people’s cases 10 to 15 grams so, that can look like you know your whey protein and like 15 grams of carbs would be like an apple or half a handful of blueberries. It depends on the type of fruit but I would go for a fruit and like a handful of serving that will give you like 15 grams.
So yeah guys it’s 7:06 I’ve already got out my time I finished work at seven so, I hope you guys enjoyed this like I said if you want to hear more and hang out with me live talking about nutrition, training, mindset, how to achieve your dream body, how to get more lean, how to gain more muscle, how to look and feel awesome, I would love to hang out and do more education with you so make sure you subscribe in the upper right corner and share this video for people that you think would benefit from it and this is Taylor and I’ll talk to you guys later.