Dave Draper’s Musclebuilding Q&A

I was wondering what time of day is best to take carbohydrates? Should they be taken during the earlier part of the day or should they be evenly spread throughout the entire day?

We’re all different and need to be sensitive to our own needs and response to exercise and fuel and tissue-building ingredients.

I’m not a big consumer of carbs (40, 30, 30 ratio) so I spread them throughout the day. We need them for all energy expenditures — chores to heavy workouts.

Complex carbs (rolled or steel-cut oats, for example) don’t convert to energy immediately, and store briefly in the bloodstream for available energy before converting to fat stores (future energy). High-glycemic carbs (some fruits and all sugary foods) are converted quickly and expended quickly (now energy), and if not expended, begin the conversion to fat.

To be specific, how you regulate your carb intake depends on you and your goals.

Overweight? Generally lower intake of low-value high-glycemics, take the majority of your carbs earlier in the day, and/or center them around your training for exercise energy and energy for muscle repair.

It’s always best to combine carbs with protein and fats for steady insulin regulation; carb-only meals tend to spike the insulin.

If you’re active, in condition and train regularly, and not an over-the-top consumer of carbs, a regular intake works well. It’s always wise to surround your workouts with sufficient protein and carbs.

For all purposes train hard, maintain high protein, quality carbs and EFAs, drink water, be consistent and smile. Eat clean, not mean — don’t get freaked out about exact time and place. Leave that madness for the pre-contest pros.

Godspeed… Dave