I have mental problems with adding those starchy carbs - there is no way around?
I understand, Blinq. And rest assured, you’re not stepping backwards. Carbs are a tool. Like a lot of tools, they can be used to good effect … or abused. A measured/limited amount of starchy carbs following resistance training is going to help repair your metabolism and help raise body temp. I can assure you that by most people’s standards, I’m carb stingy in what I allow/recommend people consume.
Let’s talk about starchy carbs consumed following resistance training and what it does and how it helps.
Following resistance training, blood sugar levels have dropped and liver glycogen depleted. Muscle glycogen levels have been reduced. And cortisol levels have started to rise. Cortisol, of course, is a stress hormone, a normal response to working out. One of the things cortisol does that we don’t want is it chews up small amounts of muscle to raise blood sugar levels. That’s one of the benefit of consuming starchy carbs PWO. Raising insulin causes cortisol levels to DROP.
What else does insulin do? It causes the carbs you’ve consumed to be stored in the muscles. It’s only when liver glycogen is full and muscle glycogen is full and blood sugar levels are high that carbs are stored as fat. In YOUR case, liver glycogen is DEPLETED, blood sugar levels are low, cortisol levels are higher than optimal , muscle glycogen has been reduced by the workout you just completed, and your muscles are primed to store the carbs you eat as glycogen … not fat!!!
It’s a very calculated approach, Blinq. Your metabolism needs it. The fact that your body temp is low tells me that you need it. The fact that energy levels, sleep and mood have improved to some degree tells me you are on the right track. And then on top of that, you dropped scale weight when that was not the goal!
Yes, increase beans from 1/2 cup to one cup. And look up how many grams of carbs that is. If you lose scale weight again next week, we need to increase carbs by 60g. You can keep your PWO starchy carbs where they are and add in 60g of NON-starchy carbs, but I think you’ll be complaining about how horribly full and stuffed you are. (grin) You’re definitely free to try, though.
Just so we’re on the same page, though, you need to increase what are called NET CARBS. Net Carbs are when you subtract the grams of Fiber from Total Carbs.
Don’t worry, Blinq. I’m definitely willing to work with you and compromise (or “dance,” as the case may be). This is all about you learning your body and learning what it takes to get the result you want.
And if you want to kick things around some more re the carbs and what they do (or what you’re AFRAID they’ll do), I’m willing to do that too. I appreciate your sharing your concerns and giving me the chance to make what I hope is persuasive argument. Definitely feel free to ask questions until you’re satisfied.