Top experts strongly recommend a combination of lean protein, starchy carbohydrate and fibrous carbohydrate in every meal to accelerate rate of fat burning.
You can make your own combination by referring the list of complex and fibrous carbohydrates provided in the “Types of Carbs” section.
Let’s look at the reason why eating lean meat, starchy and fibrous carbohydrates at every meal can accelerate the rate of fat burning.
Your body cannot store protein in the blood for long. If the proteins are not replenished every 3 hours, your body will start breaking down proteins from muscle tissue to supply the demand for proteins. So it is essential that you supply your body with proteins every 3 hours to promote muscle growth and prevent muscle breakdown.
Your body needs insulin to increase the amino acid absorption into muscle tissues. Insulin forces cells to absorb circulating amino acids and lack of insulin inhibits absorption. To stimulate the production of insulin you need to consume carbohydrates and for this reason consumption of carbohydrates is essential every 3 hours along with protein.
For the reasons discussed in the earlier chapters you cannot consume simple carbohydrates alone… since they cause a rapid rise in blood sugar levels which can in turn cause a spike in insulin levels.
you need an intense supply of energy during workouts and this can be obtained only in the form of complex carbohydrates. If you don’t consume carbohydrates the body will need to use the stored up glycogen. Since the body can only store a limited quantity of glycogen, the glycogen reserves will get used up within a few days and the body will suffer from low energy.
There is a popular myth that your body will learn to function on fat and protein in the absence of carbohydrates… but any experienced bodybuilder will tell you that the lack of carbohydrates in your diet reduces your energy during the workout, lowers training intensity, and makes you feel tired after your workout.
You need to maintain a steady and moderate intake of complex carbohydrates throughout your day to ensure an optimum workout.
Combining proteins with carbohydrates increases the thermic effect of food and ensures a steady breakdown and absorption of carbohydrates.