Complex Carbs vs Simplex Carbs Postworkout

Elijah,

For must of us, the goal when dieting is to stay satisfied for as long as possible. Hunger pangs are not fun! With a quick spike in insulin comes a quick fall. This results in you attempting to eat your own arm due to hunger. 

 You've obviously heard of the "window of [growth] opportunity" following a workout. Yes, Gatorade will process through the stomach and into the small intestine faster than the sweet potato. However, knowing we have roughly 45-60 minutes to maximize post-workout nutrition, both foods will probably be in the digestion/absorption phase before the hour passes. That being said, Joe has suggested pre-workout is a more optimal time to consume larger amounts of carbs, especially when dieting. Rather than being stored as glycogen, they will be used to fuel your workout. With less glycogen to burn through following your workout, the body can start using body fat as energy much faster. With the number one goal being to burn body fat, you may want to focus on larger amounts of protein and fewer carbs post-workout. I hope this helps.  

When I am dieting for a contest I stick with only protein after I workout.  Now I understand that if I take in carbs after I workout I am going to slow down the fat burning process.  But, by me not taking in any carbs after I workout am I missing out on a important time to refuel my muscles?  Even if I just take in some complex carbs instead of simplex carbs?  I sometimes wonder when I am on a diet am I taking things to the extreme.  I mean is taking in a small amount of carbs post workout really gonna stop me from fat even though I am on a low caloris diet?  Because at the end of the day isnt it about calories in vs calories out?  I dont know I am just asking.  HELP!!!!

Obviously I want to be lean for my shows but, I always want to come in with as much lean muscle mass as possible.

Having carbohydrates post-workout won't stop you from burning fat. It will, however, cause you to refill some of the glycogen you depleted during your workout. This will cause your body to use that energy for a period of time before dipping more into your body fat stores. Being in a caloric deficit will allow your body to, eventually, use the majority of your stored glycogen and they begin using your body fat as energy. You have options as long as you stay within your macronutrient allowance. In our sport we all tend to "take it to the extreme".

Actually, taking in carbs post-workout does cause you to stop burning body fat, but at that time, anabolism MAY trump body fat burning.  I repeat, at that time and based on your goals.  If you don't have to lose so much body fat that you can afford to use carbs post-workout, it's very important you do - you want pre-workout carbs and post-workout carbs as your two biggest priorities.  Worry about fat loss the other 23 hours a day.   Protein post-workout for sure, and some carbs....the more you can afford post-workout and still be losing at the pace you want overall, the better.  Make sense?

Thanks for the info guys.  I am going to add some simplex carbs along with my protein shake postworkout.  On the days I work legs and back I am going to take in more simplex carbs and on the days I work the smaller muscle groups I will take in less simplex carbs.  I guess I will see what the outcome is 8 October.

See ya in Indiana on 8 October Joe.