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I started SA today, and I know in the book the backload is usually done with hi gi (dirty) CHO's, but I was wondering if the goal was strength, and fat loss, would you be better served with cleaner CHO's on your backload days and under 30g's on your off days ? Or would is it still necessery to have dirty carbs in higher amounts on your backloads ?
Under 30g on off days for sure.Carb choices partly depend on how long your backload is.If you have a longer backload (3 hours+) then have lower fat stuff to start, and toward the end fat intake matters less.If you have a short backload (-2 hours) it doesn't matter much.Clean carbs are white rice, sweet potatoes, and potatoes, not typical "clean" carbs.Carb amount totally depends on the individual.
It depends on how you are trying to define “clean”. If by “clean” you mean things like white rice or potatoes, sweet potatoes, things like that, then yes, you can absolutely have clean carbs. If you are thinking along the lines of brown rice, whole grain pasta, low-GI types of carbs, then no, you want to avoid those because you want large insulin spikes that subside quickly, not insulin spikes that stay spiked over a prolonged period of time.
My backload I surmise would usually last about 3 hours. I usually sprint after hitting the weights , so usually have my shake after that, and eat carbs with dinner when I get home. By clean carbs I did mean brown rice, sweet potato's etc , but I'll remeber stick to higher GI clean carbs like white potato's, white rice and such. By dirty I ment cookies, brownies, cereal etc.Im about 183-86 right now, and really want to walk around at 170lbs. I usually hit the weights 3times a week on top of other training I do.What are some "cleaner" carb idea's btw ?
I pretty much always backload low fat. I've noticed no difference, and I love eating a F-ton of bagels, sherbert, pasta, and what have you.
My backload I surmise would usually last about 3 hours. I usually sprint after hitting the weights , so usually have my shake after that, and eat carbs with dinner when I get home. By clean carbs I did mean brown rice, sweet potato's etc , but I'll remeber stick to higher GI clean carbs like white potato's, white rice and such. By dirty I ment cookies, brownies, cereal etc.Im about 183-86 right now, and really want to walk around at 170lbs. I usually hit the weights 3times a week on top of other training I do.What are some "cleaner" carb idea's btw ?
sushi, mashed potatos, curry and rice and naan, street tacos (the mini tortillas, fajita chicken, no toppings), sweet rice and pinapple/fruit for a cleaner desert, rice soup if you can do liquid/solid, typical sweet chicken and rice dishes, sugary sauce/glaze, stuffed peppers with rice
I personally would stay away from fruit because A) Its pure fructose, so you should only have 50g of carbs from it, which is not nearlly as fun as having around 100g of sucrose, which equals the same amount of fructose, but you get better treats. and B) I don't like fruit as much as cookies.
50g of fruit carbs is a lot of fruit to be putting down lol, half cup of pinapple is only 10g
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