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Muscle-Building Workout and Diet

Hey, what’s up guys? Sean Nalewanyj, here
of, with the muscle in minutes Q&A, where I provide quick-to-the-point,
no B.S. answers to your bodybuilding and fitness questions. Today’s question is on the issue
of the glycemic index and whether or not it is a useful tool when it comes to selecting
carbohydrates for your muscle building or your fat burning diet. So, for those of you
who don’t know what the glycemic index is, it’s basically a chart which ranks carbohydrates
from 0 to 100 based on how quickly they raise blood glucose levels after they are consumed.
And a lot of people will go with the idea that they need to consumer “Low glycemic carbohydrates”
because these carbohydrates are going to — going to be broken down in a more gradual pace,
provide you with more steady energy that are less likely to be stored as body fat. The
fundamental problem with the glycemic index is that the rankings that are assigned to
each carbohydrate are based on the effects that those carbohydrates have when they are
consumed alone in a fasted state. Now, you almost never consume your carbohydrates alone
in a fasted state. You almost always combine them with proteins and fats. And when you
do combine them with proteins or fats, for example, you take a white potato, which does
have a fairly high glycemic index ranking, and you combine it with a stake and, you know,
some — some vegetables, the entire glycemic response to that meal is going to be lowered
significantly. So, there’s no real way for you to even know what the specific blood glucose
response will be for specific carbohydrates as part of a complete meal, just by looking
at the glycemic index alone. Choosing carbohydrates for your bodybuilding diet is actually extremely
straightforward. All I would really recommend that you focus on is on getting the bulk of
your carbohydrates from higher fiber minimally refined sources. So, somewhere around 70%,
80%, 90% of your diet should be coming from those types of carbohydrates. So, we’re talking
about things like oatmeal, you know, sweet potatoes, whole grains, fruits, vegetables,
these types of carbohydrates. They’re going to be higher in fiber, more micronutrient
dense. And as long as you’re getting the bulk of your diet from those types of carbs, there’s
really no need to analyze it any further. Worrying about specific glycemic index rankings,
so low glycemic or high glycemic or the specific absorption rate of your carbohydrates, it’s
really just a total non-issue. So, glycemic index is essentially a useless tool when it
comes to selecting carbohydrates for your diet. Just focus on getting the bulk of those
carbs from high fiber minimally refined sources. If you’re doing that, you can also get a smaller
amount from so called, “Cheap foods” as long as you’re tracking it as part of your overall
macronutrient intake, but that’s really all you need to worry about. So, I hope you found
the information in this video lesson useful today. If you did enjoy the video, as always,
please make sure to hit the like button, leave a comment and subscribe to stay up to date
on future videos. Also make sure to grab your free 28-day mass building plan using the link
in the description box below. That includes a free workout plan, meal plan and supplement
guide, which you can get over on And make sure to join the Elite Impact Labs
Facebook page for daily articles, videos, tips and bodybuilding supplement giveaways.
Thanks again, for watching this video. I appreciate all the support. And I’ll talk to you again
soon with more free tips.

22 thoughts on “Does The Glycemic Index Matter For Bodybuilding & Fat Loss?

  1. Many studies don't represent every day life indeed. Just these fasted state effects of many foods and supplements, or effect of certain amino acids while people had too low total protein in their diet to begin with, gives scewed results/conclusions depending on how smart the scientists are.
    There's a ton of bad science out there. Stay critical, like Sean!

  2. Hey Sean. I've been watching your vids for a few months now and I just want to say THANK YOU for your well thought out, no BS tips on nutrition and working out. It's nice to be able to hear advice that analyses the subject matter and not just one-sided, unqualified dribble. Always a pleasure to see new stuff from you on my YT feed. 🙂

  3. For me when I watch my G.I. levels by consuming lots of small meals with preferably low glycemic index levels, I feel AWESOME all day long and burn fat RAPIDLY, but that's just me. Sean your awesome btw. no bs just facts thx.

  4. Ok..but I actually do frequently eat carbs by themselves. I am a vegan and am not sure its healthy just because its a fruit or vegetable. If I have 3 white potatoes as a meal by itself should I worry about the GI? How does it effect me in that case? Or if I eat 3 bananas in a row by itself? What if you eat cereal for breakfast with 30 calorie almond milk which is basically no fat or protein? 

  5. I'm sorry but the GI doesn't represent how quickly a carbohydrate raises blood glucose level, it is a misconception widely spread by ignorant nutritionists. Actually, the GI represent the percentage of the carbohydrate that will be transformed in glucose and absorbed. For example, the GI of lentils is 30 while the GI of white bread is 70. If you eat bread with 100g of carbohydrates, 70%=70g will be absorbed as glucose which represents 70*4=280Kcal (when talking only about the carbohydrates in the bread). If you eat lentils with 100g of carbohydrates, 30%=30g will be absorbed which means that these carbohydrates will give you 30*4=120Kcal. The biggest mistake that is made by people who count their calories for fitness and bodybuilding is to assume that all the calories available in their plate will be available in their body. Nothing is more wrong!! Counting its "real" calories is almost impossible as, like you said, the GI depends on many aspects and especially with what you eat your carbohydrates. Carbohydrates with a high GI won't raise blood glucose level faster than carbohydrates with low GI, they will simply raise blood glucose level MORE because a higher percentage will be transformed and absorbed by the body. I hope this was clear and will help some people better understand the concept of glycemic index 😉

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