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The BEST Time of Day to Eat Carbs

Posted by Joel Marion

There are actually two best times.


But really, there is only one.


Let me explain.

You see, the best time to eat carbs is when your body is best primed to deal with them (that’s the “one” rule), and this happens to occur twice a day:

1.  In the morning

2.  After intense exercise

For one, loads of research has shown that glucose tolerance is highest in the morning, making it a no brainer to consume a large portion of your daily carb intake at breakfast when your body is best equipped to process them.

If you’re someone who consumes frequent meals, mid-morning is a another great option.

Basically, the rule is this:  eat your carbs in the morning, not the afternoon or evening.  Unless…

…you’re performing intense exercise.

Perhaps (well not perhaps, it’s true) an even better time to eat your carbies is after exercise.  During the 1-2 hour window post workout your body is ultra primed to suck up carbs for recovery, energy replenishment, and other anabolic processes (and NOT fat storage).

Here are some sample daily “carb-friendly” schedules for both exercise and non-exercise diets.

Exercise Day:

Breakfast:  protein/carbs
Mid-morning:  protein/fat
Lunch:  protein/fat
Mid-afternoon:  protein/fat
Evening (after exercise): protein/carbs
Pre-bed: protein/fat

Non-exercise Day: 

Breakfast:  protein/carbs
Mid-morning:  protein/carbs
Lunch:  protein/fat
Mid-afternoon:  protein/fat
Evening: protein/fat
Pre-bed: protein/fat

Want to learn some other quick fat-burning strategies that contain FOOD?  Check out my buddy Isabel’s video here:


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30 comments - add yours
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For those in Australia,Ezekiel bread is available at Mrs flanery…hoooo

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So what about an intense cardio session or 10km run – would you still have
Carbs after that or before it?

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Hey Joel, I’ve got 2 questions.
1st, You mentioned starchier carbs, so my guess is you’re still talking bout complex carbs like wholegrain products (oatmeal, sprouted grain bread) , white potatoes, sweet potatoes etc. Simple carbs wouldn’t make the list, would they?
2nd, What about fruits? Can they be consumed any part of the day? When would be the best time?

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Joel, do you have some samples of some meals that would show the macro nutrient info for the Carb Day? I’m on day 4. This morning I did 4 eggs, and 2 cups apple sauce for breakfast, but I think i’m still low on carbs based on my calculations. Also, what do you typically eat on your Protein Day, eggs and meat? And some free vegi’s?

BTW…. I’m down 4 pounds to 208, since i started on Saturday.

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