Understanding Carbohydrate Sources & Timing With Kris Gethin

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Need help figuring out which carbs to consume and when to consume them? We’ve got the perfect starting point for you with these tips from Kris Gethin!

Don’t fall into the low/no carb trap diets that starve your muscles of glycogen.

It’s no secret that appropriate carbohydrate intake is paramount to how you perform in the weight room, but timing them correctly ultimately determines how well you will achieve your goals.

It’s important that any fitness enthusiast includes carbohydrates in their meals throughout the day. What type of carbohydrates one should eat and the amount of carbs they will eat will depend on that individual’s fitness goals.

When Kris is trying to gain muscle, he will add more carbohydrates to his meal plan. Although, he tries to stick to complex carbs.

The complex carbs that Kris focuses on eating are:

  • Quinoa
  • Couscous
  • Brown Rice
  • Oats
  • Sweet Potatoes

A lot of people will eat anything and everything while they are bulking, including sugary foods such as cookies and cereal. However, Kris feel that eating these types of carb sources are counterproductive to his goals.

Kris’s breakfast carbohydrate source is oats. He chooses oats, because he feels that oats are a bit easier to digest than other alternatives. Throughout the rest of the day, Kris mixes things up in terms of his carbohydrate choice. However, he does try to remain gluten-free as much as possible.

Kris mentions a lot of people will indulge in carb sources higher in sugar around the time of their workout. However, Kris does not personally believe in this method. The reason being, as Kris states, is the liver will store enough glycogen throughout the day to provide energy during your workouts.

On a side note, if you are an endurance athlete who works out 2-3 hours a day, then there may be a place for sugary carb sources in your diet.

When it comes to post-workout nutrition, Kris likes to have a fast-digesting whey protein immediately after his workouts. Then, an hour or so later, he will consume another meal consisting of a lean protein source and complex carbohydrates that will fuel his next day’s work out.

When building muscle, Kris will eat carbs every 3 hours throughout the day. However, when he is trying to lose fat, he will limit carbs to his first 3-4 meals in the day. Thus, the last couple of meals he will eat more fibrous carbs such as leafy green vegetables and salads.