Carbohydrates are referred to as fast-digesting or slow-digesting based on their effect on raising your blood sugar, or glucose, levels. Fast-digesting carbs consumed by themselves cause a rise in blood sugar, followed by a large production of insulin, a fat-storing hormone. Slow-digesting carbs have a minimal effect on raising your blood sugar, so such carbs do not induce a big insulin production. Including protein with your carbs, especially fast-digesting carbs, lessens blood sugar spikes and insulin production, enhancing your capacity to burn fat.
Calculate your protein allowance by multiplying three-fourth to 1 gram of protein per pound of your body weight. Divide this number by six small meals.
Eat fast-digesting carbs with some protein and fat immediately after every exercise session, ensuring 60 percent of the calories in your post-workout meal come from fast-digesting carbs, about 15 to 20 percent from healthy fats and nearly 15 to 20 percent from lean protein. For instance, melt a slice of cheese over a baked potato and drink a cup of skim milk.
Limit your intake of slow-digesting carbs at 45 percent of your total calories. Other than your post-workout meal, your remaining meals should be no more than 45 percent carbohydrates, including your calculated protein requirement per meal, which leaves the remainder of your calories to healthy fats and protein.
Drink a pre-workout shake made of about 36 grams of protein from whey protein powder, one cored, medium apple and 1 cup of skim milk, combining the protein in the powder and the milk with the slow-digesting carbs in the apple; this pre-workout meal provides you with sustained energy and stimulates muscle tissue synthesis to burn calories and fat.
Consume a post-workout shake made of nearly 36 grams of protein from whey protein powder; a small, frozen banana; 1 cup of diced, frozen pineapple; 1 cup of skim milk; and a half cup of water. A combination of fast-digesting carbs in pineapple and banana with protein from the protein powder and skim milk quickly replenishes the glucose in your muscles, so you have energy to burn fat at your next workout.