## 🍊 Carbohydrates (Energy) If...***IF***...you are lean and trained, you can and ***SHOULD*** have around 100g of carbs right before bed for a few reasons: 1. They will spike your blood sugar and make you sleepy... 2. They "fill you out" a lil by restoring some muscle glycogen...helps dealing with the blues while cutting... 3. The glycogen gives you a training boost... Favor simple carbs (fruit, cane sugar, yogurt, white rice, mashed potatoes) over complex carbs (oats, granola, sweet potatoes, whole grains)... When glycogen is depleted you are likely in ketosis...the simple sugars will convert to glycogen quicker and go straight to the muscles and liver...all good...fruit bowls always hit...sometimes a packet of stevia and some lemon juice can really set off a fruit bowl once in a while... ___ #### Fruit Bowl (Kiwi/Strawberry) #kiwi #strawberry #fruit #sugar #simplecarbs #glycogen ![[kiwistrawfruitbowl.jpg]] ___ #### Fruit Bowl (Blueberry, Pineapple, Raspberry) #blueberry #pineapple #raspberry #fruit #sugar #simplecarbs #carbs #glycogen ![[assets/images/food/sugar/20231129_191306.JPG]] ___ #### Fruit Plate (Grapefruit, Apples, Kiwi) #apples #grapefruit #kiwi #fruit #sugar #simplecarbs #carbs #glycogen ![[assets/images/food/sugar/20231201_203513.JPG]] ___ #### Fruit Bowl (Blueberry, Pineapple, Raspberry) & Some Raw Milk #blueberry #pineapple #raspberry #fruit #sugar #simplecarbs #carbs #glycogen #milk #rawmilk ![[assets/images/food/sugar/20231213_182405.JPG]] ___ #### Fruit Plate (Apples, Grapefruit, Oranges, Kiwi) & Real Cranberry Juice #apples #oranges #grapefruit #kiwi #cranberryjuice #fruit #sugar #simplecarbs #carbs #glycogen ![[assets/images/food/sugar/20240123_200433.JPG]] ___ #### Dole Dried Crunchy Pineapple Bites Crunchy AF...good when you are feeling the munchies and counts as part of your carb allowance... #snacks #fruit #crunchy #pineapple #simplecarbs #carbs ![[assets/images/food/sugar/20250426_170231.JPG]] ___ #### So Natural Freeze Dried Apple Slices Not as crunchy...but same 👆🏼... #snacks #fruit #crunchy #apples #simplecarbs #carbs ![[assets/images/food/sugar/20250426_170251.JPG]] ___ #### Dole Pineapple Puree In ketosis this can taste like a desert...AND keep you from cheating... #snacks #fruit #puree #sugar #simplecarbs #carbs #almostcheating ![[assets/images/food/sugar/20250515_171157.JPG]] ![[assets/images/food/sugar/20250515_171205.JPG]] ___ #### Fruit Bowl (Blueberry, Strawberry, Kiwi, Blackberries) #blueberry #kiwi #strawberry #blackberries #fruit #sugar #simplecarbs #carbs #glycogen ![[20250520_211458.JPG]] ___ #### Open Nature Sorbet When your workouts start to suck...you start feeling tired and unmotivated...this will reset your glycogen stores. The following day you will have an incredible workout... #sorbet #fruit #sugar #lemon #raspberry ![[assets/images/food/sugar/20231105_110203.jpg]] ___ #### Siggi's Yogurt with Granola (Add) #### All Natural Honey (Add)