Habit Eat veggies and fruits at any feeding other carbs mostly after exercise

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Another way of saying this is: eat non-fruit and vegetable carbohydrates (including simple sugars, sports drinks as well as starchy carbohydrates such as rice, pasta, potatoes, quinoa, etc) during and within the few hours after exercise only. Want to eat bread, pasta, rice, sugar, etc? If so, you can. Any nutrition plan for athletes that excludes these foods is too hard to follow and, in some cases, can decrease performance. Just be sure you save them until after exercise.

But can't these carbs make you fat? Not as long as you're sure to save them for the workout and post-workout periods. Your body's carbohydrate tolerance is best during exercise and the few hours after exercise, thus the majority of your daily carbohydrate energy should come during these times. During the rest of the day, stick with carbohydrate sources like vegetables and fruits. These foods are alkaline, contain more fiber, have a higher micronutrient/macronutrient ratio, produce a smaller insulin response, and better manage blood sugar.

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