[BLOG] Wojtek / IIFYM - vol. 1

kuba_n

masz jakieś wytyczne odnośnie podziału węgli złożone/proste
dużo ładujesz owoców i dlatego tak fajnie Ci to wchodzi na samych złożonych mogło by być ciężko

Lyle McDonald

Type of carbohydrate

In terms of types of carbohydrates, most research suggests that as long as total amounts
are sufficient, it just doesn't matter much. Sure, if you're looking at short-time periods (6 hours
between twice daily workouts), it matters hugely what types of carbs you eat. In general, you
probably want to start with high glycemic index liquids such as glucose and glucose polymers and
move more towards starches as time passes. But, again, over 24 hours, as long as you meet
total intake requirements, it won't matter as much.
However, people sometimes do notice subjective differences in carb-load quality depending
on the types of carbs eaten. Generally, carb-loads based around large amounts of fructose or
sucrose (which is half fructose) give inferior results. Fructose is used preferentially by the liver
and tends not to be as good at refilling muscle glycogen. Unfortunately, this limits a lot of junk
foods which are either high in sucrose or fructose (usually as high fructose corn syrup). You can
eat some, but don't make them the entirety of your carb-load.
At the same time, small amounts of fructose (perhaps 50 grams over a 24 hour period) or
sucrose (100 grams over a 24 hour period) seem to improve the carb-load. I have personally had
my best (qualitatively) carb-loads eating primarily starches (bagels, milk, pasta) with small
amounts of sucrose (usually some type of sherbet or high sugar cereal). The key is to keep
starches dominant with small to moderate amounts of fructose or sucrose. This should let you
satisfy any nagging cravings you have without ruining the quality of your carb-load.