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What’s your favorite carb sources? Drop it in the comments. We’ve been crushing on @kitchfix GF waffles 🤤
Similar to protein, people tend to slack on vegetable and fiber intake. Whether we’re eating lower carb or high carb, we should be eating ample amounts of plants and fiber.
Crushing 300c yet short on fiber? Tells us a lot about your food quality and choices
When planning out your food, plan your day by plugging in 600g of vegetables and 200g of fruit FIRST.
Then fill in with other carbohydrate staples, like rice, potatoes, sweet potatoes, etc. If in a deficit, squashes make a great way to get in volume without breaking the carb bank.
Swipe for examples on how to hit 400c 300c, 200c, and 150c ️
This post is especially for the ladies, as anecdotally, females often seem to need 150-250c minimum for optimal hormone/thyroid health – and that may not be enough to cover us on the exercise spectrum, depending on how active we are and what our exercise is.
Exercise modalities like CrossFit, Spin, Orange Theory, etc are glycolytic in nature, meaning carbs are our primary fuel. So going low-carb while crushing high intensity exercise regularly may not work out well in the long-term.
Certainly mileage may vary, but just keep in mind that dietary practices that work for one gender may not work for the other (personally wouldn’t recommend keto long-term to any females).
Need quick & easy carbs? Consider oats, rice cakes, high-quality GF breakfast cereal (Annies, LoveGrown, Nature’s Path), GF pasta, honey, or maple syrup.
Depending on food timing, feel free to skip veggies at whatever meal is right before the gym & move them around to other meals.
Definitely make sure that pre/post-workout encompass a solid amount of carbs. Not a bad idea to save some carbs for right before as well (insulin spike = drop in cortisol = sleep like a BABY).
Enjoy these types of nutrition tips & health hacks? My ebook is 125 pages of macro cheat sheets, nutritional education, info on how much to eat, tips on fat loss, hormone basics, gut health, & so much more!
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