Although carbohydrates are the least essential macro-nutrient in your diet (protein, fats and carbs – in order of importance), if you deplete your carbs your body will burn fat instead, good carbs are essential for muscle gain and the energy needed for endurance training. So I limit my starchy carbs to the morning or straight after training and load up on carbs one day a week between heavy sessions and try and go without on rest/cardio days (its called carb-loading here’s a link). So here’s a guide on 5 of the best carbs you can have.
1. Coucous: it’s like rice and goes with everything
100g – 73.1g carbs – 15.2g protein – 365 kcal
2. Brown pasta: as above
100g – 73g carbs – 12.5g protein – 355 kcal
3. Brown rice: Although, is down at number 3, because it has lower protein, I love this stuff.
100g – 74g carbs – 6.9g protein – 350 kcal
4. Porridge oats: great with banana for breakfast.
100g – 60g carbs – 11g protein – 356 kcal
5. Goji berries: you can get them in any supermarket or health store and they normally come with mixed seeds. I pour mine on my porridge, but I’m out.
100g – 57.7g carbs – 12.3g protein – 285 kcal
TODAY’S FOOD LOG (no food from 7pm yesterday)
Post-Workout: all-in-one shake
Breakfast: porridge with a banana followed by a tablespoon of peanut butter
Snack 1: a sheet of roasted seaweed and some cherry tomatoes
Snack 2: an apple and some mixed seeds
Lunch: chicken breast, cooked spinach, cottage cheese and salad followed by a tablespoon of peanut butter
Snack: some cherry tomatoes
Afternoon shake: whey shake
Snack: a little chicken
Dinner: lean beef and vegetable chilli
Snack: a peach
Evening shake: whey protein