Is it OK to eat carbs at night? This is one of the most common questions asked by anyone trying to shed excess fat by following a low-carb diet. People still want to eat their carbs, even when they’re in a calorie deficit. So, what’s the answer? The short answer is yes, it’s ok to eat carbs at night. This article will break that down a little more. Ready? Let’s jump right in!
What Type Of Diet Should You Follow?
There are quite a few diets you can follow if you’re trying to lean out. Any fat loss diet will put you in a calorie deficit. Low-carb diets are the most common. This may include some form of carb cycling.
Carbs In The Hours Around Your Workout
Your most important goal while following a low-carb diet is to have enough training energy. I’m a big believer in eating most of your carbs in the hours surrounding your workout. If you’re cycling carbs, your intake will depend on the day you’re on: low, medium, or high carb. You may not have enough carb calories left in your diet to eat them at night. However, if you’re on a high-carb day, you should be able to have a meal later in the evening. Make sure it’s mostly protein and includes only low glycemic carbs.
Low Carb Dieting Without Carb Cycling
What if you’re not cycling? If you’re following a low-carb diet with no cycling, you can eat carbs at night. Again, this will depend on your daily calorie and carb allotment. A low-carb diet is strict, and you should have a breakdown of your macronutrient total per meal. Once you know this, you can plan your meals accordingly.
Eat Low Glycemic Carbs!
The primary answer to the question “is it ok to eat carbs at night” is to eat slow-burning, or low glycemic, carbs. Don’t forget to include a protein source. Of course, protein is the most important macronutrient and your daily intake should be high.
What If I’m Following A Lean Bulk Diet?
Here’s a different scenario to the question: “Is it OK to eat carbs at night”? If you’re following a lean bulk program, definitely. In this case, you’ll have higher daily calorie goals. Your protein intake will be higher, and you will need to eat more carbs.
Have Some Protein With Your Carbs!
The idea here is to eat a small meal near bedtime consisting of protein (preferably whey and casein, or just casein) with some slow-burning carbs. The benefit of this is that it will help you stay out of a catabolic state while sleeping. The role of protein is to promote recovery and muscle growth. The role of carbs is glycogen replenishment. You need both for full recovery. When following a fat loss diet, the same thinking applies, as long as you are staying within your daily calorie totals.
Do Carbs Turn To Fat At Night?
So we’ve seen that the answer to the question “Is it ok to eat carbs at night” is yes. People ask this question because they are afraid carbs eaten at night will be stored as fat. This is true if you’re eating excess carbs beyond what your body needs. Are you eating more carbs than your diet calls for? Are they sugary carbs? Then you risk them being stored as fat.
What About Carbohydrate Powders?
Carbohydrate powders are usually specialized, or designer, carbohydrates. They are created in a lab. Designer carbs combine the benefits of complex and simple carbs. This means they digest fast yet provide extended energy. Plus, they will not cause an insulin spike. Also, they provide quick glycogen replenishment after a workout.
Types Of Carbohydrate Powder
This list is by no means all-inclusive but features some of the most common types of carb powders.
Cluster Dextrin™
This is also known as highly branched cyclic dextrin, or cyclic dextrin. Cluster Dextrin comes from corn starch. It is a low glycemic carbohydrate with a high molecular weight. It’s also soluble in water. The key feature is fast gastric emptying. This reduces gastric distress that is often associated with other forms of carbohydrates. Even though cluster dextrin is fast absorbing, it provides long-lasting energy. Also, like all designer carbs, there’s no insulin spike. Cluster dextrin provides smooth, even energy and good glycogen replenishment. (1)
Whole Food Sources – Oats, Yams, Sweet Potatoes, Rice
When the founder of 5% Nutrition, Rich Piana, was alive, there was one thing that defined 5% Nutrition. It was the idea of using real food sources. Since then, several companies have come out with similar whole food-based carbohydrate powders.
Waxy Maize
Similar to Cluster Dextrin, Waxy Maize comes from corn starch. Waxy Maize first broke into the supplement market in the early 2000s. Since then, several designer carbs have hit the market. Waxy Maize is still the main carb source in many supplements. Like other carb sources, it increases energy and restores glycogen. Back in the day, it was mainly used to enhance nutrient absorption. As mentioned, the major selling point was better absorption of your other supplements. For example, imagine a product that could improve BCAA absorption. Or, improved absorption of a natural muscle builder such as ecdysterone. Now that’s a great benefit! (2)
Karbolyn®
This is a designer carb that comes from a blend of corn, potato, and rice. One of the main benefits of Karbolyn is carb loading. Elite endurance athletes use Karbolyn for fast recovery and sustained energy. Yet anyone can use it. Is your goal is more workout energy and to replenish glycogen stores? Then Karbolyn is a good choice.
What Carbs Should I Avoid If I Want To Lose Fat?
As noted above, any excess carbs will be stored as fat. If you want to avoid this, avoid high glycemic, sugary carbs. As noted, your diet should be low glycemic. This means slow-burning carbs such as whole grains, sweet potatoes, beans, and fruits like apples. Avoid ice cream, white bread, white potatoes, and such things as rice cakes.
Eating Carbs At Night – Summary
So, it is ok to eat carbs at night if you follow the guidelines presented here. Base it on your diet, and make the right carb choices, and you’re good to go. While you’re here, don’t forget to shop for all your supplement needs at illpumpyouup.com!