Distribution of carbs on a cut diet?

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Is it better to have even amounts of carbohydrates in each meal (i.e say 30g per meal) or have all your carbs spaced out over the pre-workout and post-workout meals with just protein, fat and fibrous carbs in the rest of the days meals?

Does it depend on body type? (i.e. ectomorph, endomorph, mesomorph)

I currently have my carbs spaced out evenly over all meals other than post-workout where it is more, and am wondering how is best to maximise fat redcution without risking muscle loss. When I came off my bulk I basically halved my carb intake to reduce the calories down and that seems to have done the trick, I haven't really needed to play around too much with protein and fat intakes.

Cheers for any info.

By Craig Goodchild
Personal Trainer

11 months ago

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Hi Craig,

Try to eat the majority of your carbs in the morning and after training. These are the times that carb intake is least likely to slow or stop the fat-burning process and are most likely to contribute to the muscle-building process. So transfer your lunch and especially evening carbs towards your breakfast and post-workout meals/shakes.

Mark Gilbert
Nutritionist and Supplement Specialist

11 months ago

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Cheers Mark,

Trouble is I train at night! So my post-workout meal is in the evening at around 9pm then my pre-bed protein/fat meal about an hour later. Just concerned I'm going to be feeling really hungry from my breakfast at 7am until my pre-workout at 7pm if I'm removing the carbs from the meals in between... my macronutrient split is currently 40/30/30 (protein/carbs/fat) by the way.

Do I fill up on a crap load of vegetables during the day to increase my fibre content and therefore slow digestion? If so, what sort of fibre levels should I aim for in terms of grams?

Thanks again.

Craig Goodchild
Personal Trainer

11 months ago