Let's now look at carbohydrate timing in regards to both meal frequency and timing to activity. first meal frequency with carbs and meal frequency is not generally an issue unless you want or need to consume a lot. That means that you can again eat them in two to six meals throughout the day. In theory of carbohydrate meals that are too large to be converted into glycogen right away will be deposited more as fat tissue. However, from my experience, the drawbacks are minimal. What's more important is that you time your carbs according to your workout schedule.

Simply put, you want to eat some form of carbohydrates before and after your workout. Why? Because eating carbs before you workout will provide your muscles with additional fuel for your training, which will indirectly affect your muscle growth because you will be able to lift more weight or train more intensively. eating carbs after your workout on the other hand will refill glycogen stores which have been depleted in your workout. Also including carbs in your post workout meal will quickly raise insulin levels and keep them elevated for longer periods of time. Like I said before, insulin has anti catabolic properties, which means a decrease the rate of protein breakdown that occurs after exercise.

So you see, it's pretty simple. How often you eat carbs throughout the day doesn't really matter as long as you get some before and after your workout. You probably want to know how long before and after you need to consume your carbs and how much exactly that is what I will talk about in the lessons on pre and post workout meals. So be sure to pay attention there.