Alright, so I'm currently trying to cut quite a bit (I only started excercising a little less than 2 months ago). I do a combination of keto & intermittent fasting 4/20 hour schedule. However, I break keto solely for pre-workout meals, where I try to get 90% of my workout calories from carbs for improved performance. I take this meal 2,5 hours before my workout (I work out 4 times a week). The idea behind this is that I get glycogen in my blood, and use it all up on my workout so I'm back in keto a few hours later. Given I'm a newbie, I figure I can get newbie gains even while cutting.
Now, what I was wondering: What are carbs I should prefer (best options), which are ok options, and which should I definitively avoid?
Here's how my nutrition on workout days generally looks just to give an impression, I'm not specifically looking for suggestions only on these foods, merely a sample of how I eat on lifting days:
2,5 hours before workout, something like:
1) Brown rice with chicken and tomatoes, heavily seasoned.
2) Some cheese with cashews, an instant caramel coffee made with milk in stead of water, a banana.
3) High-fat no-sugar whipped cream with strawberries, blueberries, raspberries and dates. If I'm really going all out with the excercise, I may add in a little honey.
4) Home made pineapple chicken curry with honey and brown rice
Whatever this meal is, it'll be around 350-600 kcal, depending on how much I'll excercise.
workout (1 to 1,5 hours, depending on wether I can be arsed to do cardio for more than 10 minutes for my warming up) - Split training, generally hit upper body twice a week, legs once a week, and mixed full body workout once a week)
Once I'm back home, I take a full keto meal of 700-1600 cal (often fathead pizza, or chicken with lots of nuts, sour cream, spinach, grilled peppers, bacon - or something like stuffed peppers with ground beef, cheese, sour cream and spring onions.) - I add some extra MCT oil (Bulletproof octane C8 oil)to my meal so my fast goes easier. I'm usually back in ketosis about 6-8 hours after my carb meal this way. Just food with a lot of protein basically. Fast again.
Any tips on my nutrition, what carbs I should avoid, or what I could do better?
P.S: I take creatine, ashwaganda, rhodiola rosea and caffeine.
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