Carb Timing & Sources Guide
The Honest Truth
For fat loss: Total daily intake matters far more than timing (~90% of results). Timing is optimization, not a game-changer.
But timing does matter for:
- Training performance
- Recovery
- Energy levels
- Sleep quality
Optimal Carb Distribution
For Your Targets (190g carbs/day)
| Timing | Carbs | Why |
|---|---|---|
| Pre-workout (1-3 hrs before) | 40-60g | Fuel for performance |
| Post-workout (within 2 hrs) | 50-70g | Replenish glycogen, recovery |
| Other meals | 60-80g | Spread remainder |
Why This Timing Works
Pre-Workout (1-3 hours before)
Purpose: Top off muscle glycogen, blood sugar available for performance
What happens: Carbs → glucose → energy for high-intensity work
Best choices: Moderate glycemic, easily digestible
- Rice
- Oatmeal
- Banana
- Toast
- Potato
Post-Workout (Within 2 hours)
Purpose:
- Replenish glycogen stores
- Spike insulin (shuttles nutrients to muscles)
- Enhance recovery
Best choices: Higher glycemic is fine here
- White rice
- Potato
- Fruit
- Bread, cereal
Evening Carbs
The myth: "Carbs at night make you fat"
The reality: Total calories determine fat gain. Evening carbs can help:
- Increase serotonin → melatonin (better sleep)
- Reduce cortisol (aids recovery)
- Satisfy cravings
The Good Carbs List
Tier 1: Prioritize These (Complex, Nutrient-Dense)
| Carb Source | Per 100g (cooked) | Benefits |
|---|---|---|
| Sweet potato | 20g carbs, 86 cal | Vitamin A, fiber, slow-digesting |
| White potato | 17g carbs, 77 cal | Potassium, very satiating |
| Oats | 12g carbs, 68 cal | Beta-glucan fiber, sustained energy |
| Brown rice | 23g carbs, 112 cal | Fiber, magnesium |
| White rice | 28g carbs, 130 cal | Easy to digest, good post-workout |
| Quinoa | 21g carbs, 120 cal | Complete protein, fiber |
| Lentils | 20g carbs, 116 cal | Protein + fiber combo |
| Chickpeas | 27g carbs, 164 cal | Fiber, versatile |
| Black beans | 24g carbs, 132 cal | Fiber, protein |
Tier 2: Good Supporting Carbs
| Carb Source | Per serving | Best For |
|---|---|---|
| Banana | 27g carbs (medium) | Pre-workout, quick energy |
| Berries | 12-15g carbs (150g) | Low cal, antioxidants |
| Apple | 25g carbs (medium) | Fiber, satiety |
| Orange | 15g carbs (medium) | Vitamin C |
| Whole grain bread | 12-15g carbs (slice) | Convenience |
| Whole grain pasta | 25g carbs (100g cooked) | Training fuel |
| Corn tortilla | 10g carbs (1 tortilla) | Lower cal than flour |
Tier 3: Use Strategically
| Carb Source | When It's Useful |
|---|---|
| White bread | Post-workout, fast glycogen |
| White pasta | Pre/post workout |
| Cereal (low sugar) | Post-workout convenience |
| Rice cakes | Low-cal snack base |
| Honey | Post-workout, natural sugar |
Tier 4: Limit or Avoid
| Carb Source | Why |
|---|---|
| Soda | Empty calories, no satiety |
| Candy | No nutrients, easy to overeat |
| Pastries, donuts | High fat + high carb = calorie bomb |
| Sugary cereal | Low satiety, blood sugar spikes |
| Chips | Fat + carb combo, hyper-palatable |
Practical Carb Meals
Pre-Workout Meals (1-3 hrs before)
Option A: Rice Bowl (~47g carbs)
- 150g white rice (cooked)
- 150g chicken breast
- Vegetables
Option B: Oatmeal (~66g carbs)
- 60g oats (dry)
- 1 banana
- Protein powder
Option C: Quick/Light (~51g carbs)
- 2 slices whole grain toast
- 2 eggs
- 1 apple
Post-Workout Meals
Option A: Classic Recovery (~61g carbs)
- 200g white rice (cooked)
- 200g chicken or fish
- Vegetables
Option B: Potato Power (~56g carbs)
- 300g baked potato
- 150g salmon
- Side salad
Option C: Quick Shake + Meal (~67g carbs)
- Protein shake with banana
- Bowl of rice + protein
Evening Meals
Sweet Potato Dinner (~50g carbs)
- 200g sweet potato
- 150g chicken
- Roasted vegetables
Quinoa Bowl (~64g carbs)
- 150g quinoa (cooked)
- 100g black beans
- Vegetables, salsa
Sample Full Day: Training at 6 PM
BREAKFAST (8 AM) — 35g carbs
40g oats with berries
Eggs + Greek yogurt
LUNCH (12:30 PM) — 55g carbs [Pre-workout fuel]
150g rice + chicken + vegetables
PRE-WORKOUT SNACK (4:30 PM) — 25g carbs
Banana
WORKOUT (6-7 PM)
POST-WORKOUT DINNER (7:30 PM) — 60g carbs [Priority]
Large potato or rice
Fish or chicken, vegetables
EVENING SNACK (9 PM) — 15g carbs
Greek yogurt with berries
TOTAL: 190g carbs ✓
Sample Full Day: Training at 7 AM
PRE-WORKOUT (6:15 AM) — 25g carbs
Banana or toast with honey
WORKOUT (7-8 AM)
POST-WORKOUT BREAKFAST (8:30 AM) — 65g carbs [Priority]
Large oatmeal bowl with fruit
Eggs or protein shake
LUNCH (12:30 PM) — 50g carbs
Rice + protein + vegetables
DINNER (6:30 PM) — 40g carbs
Sweet potato + fish + vegetables
SNACK — 10g carbs
Greek yogurt
TOTAL: 190g carbs ✓
Quick Reference
| Question | Answer |
|---|---|
| Best time for most carbs? | Around training (before + after) |
| Can I eat carbs at night? | Yes — may help sleep |
| Best pre-workout carbs? | Oats, rice, potato, banana |
| Best post-workout carbs? | White rice, potato, fruit |
| Should I avoid any carbs? | Minimize sugary drinks, candy, processed snacks |
| White vs. brown rice? | Both fine; white digests faster post-workout |
Summary
| Principle | Application |
|---|---|
| Total intake > timing | Hit 190g first, then optimize |
| Prioritize around training | 40-60g pre, 50-70g post |
| Whole food sources | Potatoes, rice, oats, fruit, legumes |
| Evening carbs fine | May improve sleep |
| Earn your carbs | Place where they fuel performance |
| Simple post-workout | Fast-digesting carbs fine here |
Document created: December 2024 Part of the Wellness Guide Series