simple vs complex carbs

Hey brahh, are complex carbs really superior to simple carbs? Pinoy kasi staple ang white rice and I'm not sure what other filipino bodybuilders prefer. May nabasa pko kaya daw hirap magcut pinoy dahil sa white rice, totoo ba yun?
«13

Comments

  • JettieJettie Posts: 3,763B-Class
    You can refer to this link as one of the tons of answers to your question, tho it practices IIFYM ( if it fits your macros )

    HERE
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Parehas lang sila na good carb source depende na lang sa needs ng individual kung ano preferred nya on a particular meal :)

    live&dieNATURAL

  • YatezYatez Posts: 2,745
    Kung cutting ka mas okay ang brown rice dahil mas matagal kang busog at filling in short satiating dahil sa fiber content, pag bulking white para madami kang makain parang ganon pero kung gusto mong mag brown pag bulking pwede din pero personally hirap ako kumain ng madami neto kahit pa gano kasarap ulam.
  • JettieJettie Posts: 3,763B-Class
    yep, dipende sa dila mo at sa tatag ng sikmura mo :)

    Kung trip mo mag cake/pancake/ice cream/smuckers lol eh di go! hehe just be mindful what you eat hehe..

    Huwag mo lang ako gagayin na hindi natutong ngumuya ng pagkain!
  • VestaxVestax Posts: 67
    Taken from Jim Stoppani's Shortcut to Size program

    Low-glycemic (slow-digesting): These carbohydrate sources enter your blood system slowly, causing less of an insulin spike. Low-glycemic carbs are ideal throughout the day, and include fruits, whole grains, oatmeal, whole wheat bread, whole wheat pasta, and sweet potatoes.

    High glycemic (fast-digesting): Fast-digesting carbs hit your blood stream quicker, causing insulin to spike. Fast-digesting carbs are ideal after a workout. Fast-digesting carbs include white bread, white potatoes, sugars, candy, gummy bears, Pixy Stix, and Swee Tarts. Tropical fruits are also typically fast-digesting.

    When you're not actively training, you want a carbohydrate that is not only going to provide you a slow and long-lasting energy source, but isn't going to spike insulin, either. Any time you spike insulin, you increase your chance of storing body fat (except after a workout). To stay lean while you build muscle, most of your carbs should be slow-digesting.
  • YatezYatez Posts: 2,745
    ^thanks master
  • DregPittDregPitt Posts: 987
    Ive been reading this for a while now. Based on jim stopani rin,summary ko nlng pagkakaintindi ko.

    Insulin is a kind of protein na ngdedeliver sa muscles ng creatine nutrients fats etc

    Eat simple carbs- insulin spike ang outcome - mas mabilis magdeliver prang ambulansya lol
    Eat complex carbs- insulin is regulated or almost low

    Mas prefer nila ung complex while training day para mas matagal ka mapagod.
    Ung advantage nmn daw ng simple carbs ay immediate ung pasok ng energy sau and more vascularity on comp day.
  • ndgllbndgllb Posts: 104
    nabasa ko din kay tom venuto na ok ang foods na high glycemic index, or simple carbs like white potatoes or white rice after ng workout, coupled with lean protein. sobrang liit daw ng chances na maging fat dahil highly demanded ang glycogen for the muscles. tapos complex carbs nga daw before workout lalo na kung lagpas one hour hanggang two hours. kapag daw pure simple carb ang pre-workout, madali maubos at may chance na manghina bigla gitna ng workout.
    ewan ko kung totoo, basta complicated masyado hanggat hindi nakakasanayan.lol
  • JJD AlasoJJD Alaso Posts: 33E-Class
    Insulin is not a protein. Un ay hormone na nagreregulate ng carbs at fats sa katawan mo para iistore nya as glycogen. At yung glycogen yan ang energy stores mo na ginagamit throughout the day.

    Complex carbs is the best choice para sa mga taong hindi nakakakain ng 6x a day.. para maiwasan ang catabolic state at pagkagutom


    simple carbs naman kapag kailangan mo ng instant na nutrition at energy (example: post workout wherein ubos na ang glycogen stores dahil sa matinding workout or morning wherein 8 hours kang hndi kumain dahil tulog ka)
  • allen101allen101 Posts: 5,102
    JJD Alaso wrote:
    Insulin is not a protein. Un ay hormone na nagreregulate ng carbs at fats sa katawan mo para iistore nya as glycogen. At yung glycogen yan ang energy stores mo na ginagamit throughout the day.

    Complex carbs is the best choice para sa mga taong hindi nakakakain ng 6x a day.. para maiwasan ang catabolic state at pagkagutom


    simple carbs naman kapag kailangan mo ng instant na nutrition at energy (example: post workout wherein ubos na ang glycogen stores dahil sa matinding workout or morning wherein 8 hours kang hndi kumain dahil tulog ka)

    I would disaggree with this.
    Siguro ito would differ from person to person, in my case mas mabili pa nga ko magutom kapag oats ang carb source ko.
    I just prefer eating 100-200g (measured uncooked) of oats than rice for the sake of convenience specially first thing in the morning.
  • DregPittDregPitt Posts: 987
    JJD Alaso wrote:
    Insulin is not a protein. Un ay hormone na nagreregulate ng carbs at fats sa katawan mo para iistore nya as glycogen. At yung glycogen yan ang energy stores mo na ginagamit throughout the day.

    Complex carbs is the best choice para sa mga taong hindi nakakakain ng 6x a day.. para maiwasan ang catabolic state at pagkagutom


    simple carbs naman kapag kailangan mo ng instant na nutrition at energy (example: post workout wherein ubos na ang glycogen stores dahil sa matinding workout or morning wherein 8 hours kang hndi kumain dahil tulog ka)

    lol. wikipedia ba yan? basahin mo hanggang baba para malinawan ka.

    eto pa isa source ko.
    http://www.bodybuilding.com/fun/the-muscle-building-messenger-complete-guide-to-insulin.html

    :D
    :)
  • nrg500nrg500 Posts: 1,235B-Class
    Complex carbs is the best choice para sa mga taong hindi nakakakain ng 6x a day.. para maiwasan ang catabolic state at pagkagutom

    kung totoo ya, ibig mo sabihin, scam or BS yung ketogenic diet or fat-based diet ?

    ang kung iwas gutom ang usapan, protein is better than carbs
  • JJD AlasoJJD Alaso Posts: 33E-Class
    Ganito nalang. Simple at complex carbs. Parang whey at casein lang yan. Simple carbs mabilis madigest. Complex carbs is matagal.
  • YatezYatez Posts: 2,745
    So tingin mo di namin alam yan?

    "para maiwasan ang catabolic state at pagkagutom"

    linawin mo nga bat maiiwasan ang catabolic state kung panay complex carbs ka?
  • JJD AlasoJJD Alaso Posts: 33E-Class
    ^ Simple lang, bakit ka nagcacasein protein bago matulog instead of whey? Kasi ang casein, hndi agad nadidigest so you have something to digest while you sleep. Parang complex carbs, dahil hndi sya tulad ng simple carbs na madaling matunaw, you will have carb stores for a longer time
  • YatezYatez Posts: 2,745
    Ay ganon pala ka simple yon. Pano to panay white rice, ice cream, kinakain ko?

    at kayo po ano po ba mga carbs kinakain nyo?
  • JettieJettie Posts: 3,763B-Class
    JJD Alaso wrote:
    Ganito nalang. Simple at complex carbs. Parang whey at casein lang yan. Simple carbs mabilis madigest. Complex carbs is matagal.

    wtf :unhappy: LOL natawa naman ako sayo sir. Sa diet set up ko, kahit naka cut ako, at pag nag white rice ako I can slow it down by eating a good amount of fiber plus fat sources para tumagal matunaw to promote satiety.

    Kung patagalan lang matunaw mag kakarne na lang ako over carbs.

    I guess, bro google more about the other end of the spectrum not just one sources. Wag ka makahon sa isang bagay na 6x meals or look further sa mga diet or anything a like. Masyado malawak ang pagaaral tungkol dito.

    Anyways, If I ate 0 carbs plus high amount of protein and fat during my rest days, i can still perform better on my 15hr fasted training and still able to break PR, so paano yung sinasabi mong carbs required?

    Hehehe, so paano yung mga keto diet na eliminated ang carbs?
  • JJD AlasoJJD Alaso Posts: 33E-Class
    Oh cmon this thread is about differentiating simple and complex carbs. Bkt anu bang alam mo? You think nagbabase lng ako sa iisang source? Nakakatawa ka. Sbagay alam m naman yata lahat eh. Ge goodluck
  • YatezYatez Posts: 2,745
    5'7 120lbs

    and yes its a thread about simple and complex carbs, but you have made EXTRA CLAIMS such as using complex carbs para maiwasan ang "CATABOLIC STATE" do you even know how long it will take for the human body to go into this so called state?
  • JettieJettie Posts: 3,763B-Class
    ah no, but then please provide a good scientific sources with your claims.

    We post here based on our experiences applied in our own body not about just Googling lang. Thus, simple as reading lots of information about my diet setup Intermittent Fasting/ Leangains and I can't just dish it out all here if it's good or not because I haven't tried it or doing it for a long time , but it's greatly working on my cut phase.

    Brah, it is simple as we search something on net, if it's good then apply it on our own and share here. Not , google, read, advice without your most personal experience.

    HIndi yung ibabato mo lang na , "sabagay alam mo na lahat" For crying out loud lol.
Sign In or Register to comment.

Today's Bible Passage