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Separating fats and carbs

rhoadx

Member
Just getting people's opinions on the need to separate fats and carbohydrates in a meal. I use to be of the mindset that you should separate fats and carbs to try to avoid fat storage. Now I don't think that is necessary because the fat will slow the absorption of carbohydrate, thus lowering the insulin spike. One of my friends thinks that fats and carbs need to be separated because the carbs will spike insulin and cause the fat to be more likely stored as body fat. To only possible negative I could see to combining both at a feeding is you are taking two different energy substrates in causing one to be used and the other more likely to be stored. This shouldn't be a problem as long as you're metabolically flexible. What are your thoughts?
 
In most cases there isn't any reason they should be consumed separately. The only time it might be a concern is immediately post workout. Consuming fat will slow digestion and help stabilize blood sugar by slowing the digestion of the nutrients consumed. After training you want to maximize the rate of absorption of amino acids. Most people aim to consume a carb and protein meal post workout to increase insulin and help shuttle amino acids and glycogen to the muscle. Having a high amount of fat post workout will slow this process. The impact won't be significant, but any bit helps.

Besides that, I think consuming well balanced meals containing protein, carbs and fats (especially 1-2 hours before training) can help provide sustained energy during training and stabilize blood sugar
 
My favorite post workout out meal is Jasmine Rice, Avocado and beef or ground turkey
 
Don't overthink it.

Just hit your macro/cal goals for the day and anything else is a negligible difference.
 
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