Carbohydrates - HIGH ENERGY
Consume within the metabolic window!
Food examples:
Food examples:
FAST ABSORBING: Glucose, Maltose, Maltodextrin, Sucrose. Examples include Gatorade, Powerade, or other sports drinks.
GRAINS: All Breads (Whole Grains Are the Most Nutritious), All Pasta (Whole Grain Varieties Are the Most Nutritious), All Types of Rice (Brown Is Probably More Nutritious), and Whole Grains such as Wheat, Oats, Rye, and Barley.
VEGETABLES/FRUITS: Keep the following in the high-energy category during your first 12-Week Transformer Challenge: Potatoes (All Kinds), Yams, and Bananas.
Carbohydrates - LOW ENERGY
Consume at each meal both inside and especially outside the metabolic window.
Food examples:
Food examples:
FRUITS: Apples, Kiwi, All Berries, Tomatoes, Citrus Fruits, and Stone Fruits.
VEGETABLES: Collard Greens, Mustard Greens, Beets, Lettuces, Kale, Celery, Spinach, Parsley, and Bok Choy.
CRUCIFEROUS AND OTHER VEGETABLES: Broccoli, Cauliflower, Cabbage, Brussels Sprouts, Pumpkin, Squash, Corn, Carrots, Capsicum, Peas, Onions, Chilies, Eggplant, Cucumbers, Asparagus, Leeks, Artichokes, Parsnips, and Turnips.
LEGUMES: Black Beans, Kidney Beans (Red, White, Dark Red), Broad Beans, Pinto Beans, Fava Beans, Mung Beans, Green Beans, All Types of Peas, Wax Beans, Soybeans, Red-Eye Beans, Chickpeas (Garbanzo Beans), Lentils, and Sprouts.
NOTE: Nuts are legumes that should be used sparingly; see our section on fats for more information.