A common question that I get from clients is what type of carbs they should eat and when. Honestly, I don’t believe in eliminating any food groups – that includes carbs. All food groups have a purpose, we just tend to overuse and abuse some of them.
Here’s a general rule that I try to follow:
* Filling carbs (complex) should be eaten early in the day or immediately following a workout for best results;
**Fibrous carbs (veggies) should be eaten later in the day with protein such as a stir-fry, large salad with your dinner, bbq’d veggies;
**Fruity carbs (fruits) should be used in protein shakes and salads to add flavour, being mindful of how many servings of fruit you eat in a day and the natural sugar they contain;
**Fluffy carbs (treats, white bread, white pasta, white rice, bagels, muffins, and the list goes on!) should be eliminated from your daily diet. If anything, save them for the weekend when you are enjoying your Cheat Meal or special treat. They aren’t going to help with your performance in the least. They are only for taste and occasional enjoyment.
After my training session today, I made myself a couple turkey burgers. I enjoyed two small turkey patties on brown rice bread with lettuce and dijon mustard. Tasty, awesome, filling. I wanted to share the recipe with you. Let me know what you think. And as always, I’m here for any questions.
Turkey Patties
1-1/2 lb lean ground turkey breast
½ cup onion, minced
½ red or green bell pepper, seeded and minced
2 tsp Worchestershire sauce (you may want abit extra)
1 tbsp. lite soy sauce (or Bragg’s liquid soy)
1 eggwhite
½ cube chicken-flavoured OXO (less salt)
Fresh cracked black pepper to taste (optional)
Mix all ingredients and form into patties with hands. Grill until crispy. 8 patties. Good topped with a slice of avocado and Dijon mustard or salsa.
