Amy, one of our current boot camp members, was obviously reading the blog and asked about whether I should have been eating a bagel on a low carb/fat loss diet, so I thought it would be a great idea to answer this to her and everybody else all at the same time as it is relevant to you all.
I was eating the bagel straight after a workout and this is actually a time where fast acting or high glycemic carbohydrates can and should be consumed. I have mentioned several times in my emails about the benefits of a well-timed cheat meal, but I will go over it and expand today.
Immediately after a workout, your bodies glycogen levels are depleted. This means that your body has used a lot of carbohydrates and these need replacing. We know that a protein shake is needed for recovery and repair, but what we also know is that high glycemic carbohydrates are also needed by the body.
High glycemic means that it will raise the blood sugar rapidly. Ordinarily, this needs to be avoided if fat loss is the aim which is why ANY cereal in the morning will hamper your fat loss efforts, even the so-called high fibre cereals.
The protein from your shake will actually jump on the back of the high glycemic carbohydrate and get shuttled into the muscles very rapidly, starting the repair and recovery process.
The quicker you can do this, the quicker you recover and avoid DOMS – which is an acronym for Delayed Onset Muscle Soreness, or that pain you get after weight training. Not only do you recover quicker, you also put the fat burning switch in your body very much to the “ON” position, which is what we all want right?
My weapon of choice just happens to be bagels. Put jam on them, nutella goes well and anything that will send your blood sugar crazy.
BUT, and this is a big but…you can only use this as a tool if you have been eating clean for all of your other meals. Don’t use this as an excuse to eat carbs. Eat your carbs after a workout, when your body needs them, when you have earned them!
Another favourite of mine in the past has been a bowl of corn flakes. Yes, that’s how bad corn flakes are for you. They will send your blood sugar north so quick I would rather eat the box they come in normally…but after a workout they are great!!!
Amy, I hope this has answered your question about bagels, and to everyone else, I hope you enjoyed this weeks tips.
To all those who got back to me on Tuesday, I will get back to you soon.
Enjoy the rest of the week.
Gavin @ UCB
btw Tom @ UCB prefers a low-fat Hot Cross Bun with Manuka Honey on it (yes the rare time that low-fat marketing is to be believed). Manuka honey also has a long list of health benefits.
Just make sure whatever you go for is high in carbs (simple sugars) and low in fat….. If there is fat present (say in butter, or peanut butter or just in fat like with a croissant, or a donut, or a pain au chocolate, etc) then you won’t get the same FAT BURNING effects!