simple vs complex carbs

pogiO6pogiO6 Posts: 34
in Diet & Nutrition
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?
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Comments

  • JettieJettie Posts: 3,763
    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: 4,471
    Parehas lang sila na good carb source depende na lang sa needs ng individual kung ano preferred nya on a particular meal :)
  • 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: 3,763
    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: 33
    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: 1,233
    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: 33
    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: 33
    ^ 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: 3,763
    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: 33
    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: 3,763
    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.
  • JJD AlasoJJD Alaso Posts: 33
    Yatez wrote:
    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?

    45mins during workout if you dont have a high carb pre-wo meal
  • YatezYatez Posts: 2,745
    70csnn.jpg
  • allen101allen101 Posts: 5,102
    May hinahanap akong post ni Vinch di ko lang maalala kung sang thread yun.
    I-quoquote ko sana, yung tungkol sa lagi naman nagcacatabolic at nag aanabolic state yung katawan natin but what matters e kung paano mo mababawi yung muscle loss through anabolic state na.

    Yung tipong sa case yata ni Jet yun na dahil din sa tagal ng fasting niya yung body niya ay dumadaan din sa catabolic state but as soon as na lumafang na siya ng meals niya during his feeding period e nababawi din yung mga muscle loss na nangyare.

    Kumbaga parang calorie in vs calorie out.
    Ito naman catabolic state vs anabolic state day in, day out.

    Something like that. Sana mahanap ko para mas malinaw lol.
  • badass_vinchbadass_vinch Posts: 4,471
    Sa student diet thread ata yun ni JJD din.
  • JettieJettie Posts: 3,763
    Tama hehe..

    Qouted sa LG site which is everyone knows this lalo na sa mga fasting practictioners, I ain't posting this because this is good eating tool ha, it works on me , but not on others so it's a help and good read na rin :
    [size=medium]Myth: Fasting causes muscle loss.[/size]


    Truth

    This myth hinges on people's belief it's important to have a steady stream of amino acids available to not lose muscle. As I explained earlier, protein is absorbed at a very slow rate. After a large high-protein meal, amino acids trickle into your blood stream for several hours.

    No studies have looked at this in a context that is relevant to most of us. For example, by examining amino acid appearance in the blood and tissue utilization of amino acids after a large steak, veggies and followed up with some cottage cheese with berries for dessert. That's easily 100 grams of protein and a typical meal for those that follow the Leangains approach. We are left to draw our own conclusions based on what we know; that a modest amount of casein, consumed as a liquid on an empty stomach is still releasing amino acids after 7 hours. With this in mind it's no stretch to assume that 100 grams of protein as part of a mixed meal at the end of the day would still be releasing aminos for 16-24 hours.

    Few studies has examined the effects of regular fasting on muscle retention and compared it to a control diet. None of them are relevant to how most people fast and some are marred by flaws in study design and methodology. Like this study which showed increased muscle gain and fat loss, with no weight training or change in calorie intake, just by changing meal frequency. While I would love to cite that study as proof for the benefits of intermittent fasting, body composition was measured by BIA, which is notoriously imprecise.

    Only in prolonged fasting does protein catabolism become an issue. This happens when stored liver glycogen becomes depleted. In order to maintain blood glucose, conversion of amino acids into glucose must occur (DNG: de novo glucogenesis). This happens gradually and if amino acids are not available from food, protein must be taken from bodily stores such as muscle. Cahill looked at the contribution of amino acids to DNG after a 100 gram glucose load. He found that amino acids from muscle contributed 50% to glucose maintenance after 16 hours and almost 100% after 28 hours (when stored liver glycogen was fully depleted). Obviously, for someone who eats a high protein meal before fasting, this is a moot point as you will have plenty of aminos available from food during the fast.

    So catabolism is not an on off switch. When liver glycogen is fully depleted (typically around the 24-28 hour mark, depending on your last few meals before the fast), muscle protein breakdown ramps up considerably

    It takes much longer for liver glycogen to be depleted, more like 40+ hours. The reason for this is that gluconeogenesis is not an on/off switch as you say. Right after an overnight fast GNG already accounts for almost half of endogenous glucose production, the rest coming from liver glycogen. As soon as you're done absorbing a meal, tissues will begin releasing alanine and glutamine for glucose maintenance.
    There are several studies that have looked at the time course of gluconeogenesis. Here's one:
    Gluconeogenesis and the Cori cycle in 12-, 20-, and 40-h-fasted humans

    Of course, not all glucose produced by GNG comes from amino acid precursors. Some originates from glycerol and there's also a fraction that represents the conversion of lactate back to glucose (the Cori cycle) which is merely recycling and does not generate "new" glucose.

    Source ko.. GOOGLING!

    lol joke, naka lagay yan sa inbox ko sa email ko na sinend sakin ng LG / rippedbody na pwede ko basahin ng basahin over and over para sa set up ko.
  • allen101allen101 Posts: 5,102
    Bingo! Ito na nga yung hinahanap ko.

    Thanks boss Vinch.
    Baka makatulong sayo to JD kung di mo pa nabasa sa isang thread mo.
    badass_vinch wrote:
    @JJD

    magbaon ka ng eggs, mabilis kainin at mura pa. ok lang magutom normal yun (hindi matutunaw yung muscles mo) basta makain mo quota mo sa isang araw ok na. its up to you kung anong oras mo gusto kumain para practical sa schedule at iwas gutom na din :)

    @Jettie

    wala ka sa fasted state for 16 hours, siguro 6-8 hours lang kasi yung last meal mo naman ay dinadigest pa (depende pa kung gano kadami kinain mo). pwede nga na hindi ka fasted for the entire 16 hours kung super massive ng last meal mo. maraming instances na nasa catabolic and anabolic state tayo sa isang araw, continous ang muscle breakdown/muscle repair, fatloss/fatgain kaya ang mahalaga ay yung total net gain/loss for that day. sa case mo na nagfafasting, matagal ka hindi kakain which might put you in a catabolic state for a long time pero once kumain ka overcompensation takes place so balance lang. kaya nga pinapagamit ng BCAA e :)
  • daltonkamotedaltonkamote Posts: 3,629
    saan lupalop mo ba pinagkukuha yang pinag sasabi mo JJD? ng teteng oh.
  • Mighty_OakMighty_Oak Posts: 3,940
    So kawawang nilalang naman pala ako kasi 2-3 times a day lang ako kumakain?

    Kaya ba wala akong gainzzzz???
  • JJD AlasoJJD Alaso Posts: 33
    Hndi ko naman sinabi na pag 3x a day ka lang kumain ay wala kang gains. Ang ibig kong sbhn ay mas matagal idigest ang complex kesa simple. Thats why simple carblike white sugar or dextrose are best takenpost workout para marestore agad yung glycogen stores. Alam ko bago lng ako kaya lahat ng sasabihin ko para sa inyo gawa gawa ko lng pero sana dont be too rude on me and instead correct me. Kayo ang maraming alam db? Ro why not share your knowledge to me instead of making fun of me. Lahat naman tayo ngng newbie at may mga pagkakamali.
  • JettieJettie Posts: 3,763
    nah brah, don't take it too offensively, besides we are all male here so no sugar coating and some sarcastic comments will be posted at some point.

    Ang iniiwasan lang natin dito para sa lahat yung mis-informations, kaya parang mas gusto natin lahat dito na malayong malayo ang pbb compare sa bb.com na inuulan ng trolls at misinfo... tho some of it were very helpful enough
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