Gabrielle Lyon<\/a>, D.O., a functional medicine physician specializing in muscle-centric medicine.<\/p>\n\n\n\n\u201c\u200bThe research for carbs and high-intensity exercise is very clear,\u201d Lyon says. \u201cThe research about meal distribution for metabolic flexibility and body composition is not as well-established and definitely not widely-recognized.\u201d<\/p>\n\n\n\n
So why should you pay attention to how you distribute carbs throughout the day? It primarily has to deal with \u201cmetabolic flexibility,\u201d or your body\u2019s ability to adapt to different metabolic demands (aka the stress you put on it through eating and training).<\/p>\n\n\n\n
We know that the consumption of any carbohydrates requires an insulin response so that our cells can absorb the sugars from the macronutrient for energy. Eat too many carbs, though, and your body might not be able to keep up.<\/p>\n\n\n\n
\u201cResearch studies have shown that the body can use (burn) and store up to about 40 grams of carbs after a meal,\u201d Lyon says. \u201cAny meal that exceeds 30-40 g of carbs requires large insulin response that shuts down fat metabolism. This limits the body\u2019s ability to burn fats, increases fluctuations in blood glucose and increases hunger.\u201d<\/p>\n\n\n\n
For the average person focused on keeping body fat to a minimum, Lyon recommends keeping carbs lower at the beginning of the day and higher at the end of it.<\/p>\n\n\n\n
\u201cThe research has shown the first meal, breakfast, that limit carbs and increase protein maximizes metabolic flexibility for use of fatty acid fuels,\u201d she says. \u201cCarbs consumed at the last meal, dinner, have the least impact on metabolism and appetite.\u201d<\/p>\n\n\n\n
Of course, the strategy wouldn\u2019t be the same for people who spend hours in the weight room and need plenty of energy for their training sessions. \u201cAthletes focused on high-intensity performance may want more carbs earlier in the day,\u201d Lyon says.<\/p>\n\n\n\n
Keep in mind, that\u2019s only for people who do intense training sessions \u2014 i.e. powerlifters or professional CrossFitters. \u201cFor routine training, normal meals are usually sufficient,\u201d Lyon says.<\/p>\n\n\n\n
But no matter what skill level you\u2019re at, be sure your pre-workout carbs don\u2019t involve foods high on the glycemic index (or foods that create a large spike in blood sugar), Lyon says.<\/p>\n\n\n\n
Most people know that carb replenishment after a training session is vital to replace glycogen that\u2019s been burned by the body. But Lyon says most gym-goers don\u2019t have to stress too much about it. \u201cFor routine training, normal meals are usually sufficient,\u201d she says.<\/p>\n","protected":false},"excerpt":{"rendered":"
Even the\u00a0most casual bodybuilder\u00a0knows a little something about\u00a0\u201cprotein timing\u201d\u00a0\u2014 but if you\u2019re in need of a quick refresher, it refers 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