Ok so I'm looking for easy-to-consume carb options which are also good for leptin.
Why? Atm, I don't have much of an appetite usually. As I'm currently recomping and at about 9% bf, I'd like to change the bi-weekly refeed/cheat day in my schedule to a weekly 'lenient' refeed. At 9% bf and with my mental state in a decent place, I'm not obsessing over food.
My maintenance is 2000-2200 so refeed day target is 2500. By 'lenient' refeed I'm talking something between 200p 256c 75f and 200p 200c 100f . Ideally, I'll consume more like 200p 313c 50f but here's my current issue.
I've found that in order for me to hit 200gs of carbs in a day without consuming 100+gs of fat, and without force feeding myself bowls of pasta with tomato sauce or rice or noodles (plain, or with soy sauce, ramen style, you get the point) (these get real boring for me after a while), is to spend a large part of a day eating or preparing/buying food. In busier weeks I'd really rather not spend that time on food related matters, and sometimes I just can't. So I end up missing refeeds. I get the feeling that if friends who aren't into fitness saw me refeeding they might start thinking I'm bulimic. An ex-doctor did.
So, I'm looking to add easy to consume carbs to a fulfilling approx 200p 150c 50f-75f day.
I'm considering maltodextrin and dextrose but I'm not certain if drinking these at the end of a meal would help my leptin levels. In theory, if I've just had a solid meal, the drink afterwards would be directed to my stomach and so it'd be as if the nutrients in the drink were part of the meal. But then some folks say that liquids are 'empty calories'. I reason that that only applies to some standalone drinks. Notably soft drinks.
What are your thoughts and/or experience?
Could you recommend anything else or does anything else come to mind?
Why? Atm, I don't have much of an appetite usually. As I'm currently recomping and at about 9% bf, I'd like to change the bi-weekly refeed/cheat day in my schedule to a weekly 'lenient' refeed. At 9% bf and with my mental state in a decent place, I'm not obsessing over food.
My maintenance is 2000-2200 so refeed day target is 2500. By 'lenient' refeed I'm talking something between 200p 256c 75f and 200p 200c 100f . Ideally, I'll consume more like 200p 313c 50f but here's my current issue.
I've found that in order for me to hit 200gs of carbs in a day without consuming 100+gs of fat, and without force feeding myself bowls of pasta with tomato sauce or rice or noodles (plain, or with soy sauce, ramen style, you get the point) (these get real boring for me after a while), is to spend a large part of a day eating or preparing/buying food. In busier weeks I'd really rather not spend that time on food related matters, and sometimes I just can't. So I end up missing refeeds. I get the feeling that if friends who aren't into fitness saw me refeeding they might start thinking I'm bulimic. An ex-doctor did.
So, I'm looking to add easy to consume carbs to a fulfilling approx 200p 150c 50f-75f day.
I'm considering maltodextrin and dextrose but I'm not certain if drinking these at the end of a meal would help my leptin levels. In theory, if I've just had a solid meal, the drink afterwards would be directed to my stomach and so it'd be as if the nutrients in the drink were part of the meal. But then some folks say that liquids are 'empty calories'. I reason that that only applies to some standalone drinks. Notably soft drinks.
What are your thoughts and/or experience?
Could you recommend anything else or does anything else come to mind?