Glossary
Carbohydrate Sources
Updated February 28, 2026
Carbs differ most in fiber density and digestion speed. That difference should drive phase selection, not the food label alone.
Fiber to calorie profile
| Source group | Fiber to calorie quality | GI behavior | Best use |
|---|---|---|---|
| Whole grains and legumes | high | moderate | base fuels for cut and maintenance |
| Starchy vegetables | moderate | moderate to low | cut and recovery use |
| Dense fruit and juices | low to moderate | variable | training and post-workout windows |
| Milk and yogurt | moderate | mixed with fat/protein | snack support and meal pairing |
| Refined sweet snacks | low | high | limited, training-near use only |
Phase-based substitution map
Cut phase
Keep volume with higher fiber to preserve satiety.
| Replace | Swap to | Why |
|---|---|---|
| White rice in large portions | basmati or long grain brown option | better fiber density |
| Processed snack carbs | fruit and yogurt set | slower recovery load |
| Sugary beverage | whole food carb before session | better satiety and nutrient support |
Maintenance phase
| Replace | Swap to | Why |
|---|---|---|
| Monotonous starch | rotate oats, potatoes, rice | improved micronutrient spread |
| Breakfast-only carbs | distribute across day | steadier day-wide control |
| Low-fiber convenience options | higher-fiber equivalent | better hunger control |
High-output training phase
| Replace | Swap to | Why |
|---|---|---|
| Low-glycemic only strategy | add high-glycemic pre-session | improves performance window |
| Complex-only meals post-session | add fruit and fermented dairy | faster replenishment without overkill |
Training and recovery examples
Training session day
Use a higher-fiber base with a small high-sensitivity serving close to workout.
Recovery day
Use more produce-forward carbs and reduce refined sugar spikes.
Rest night
Use lower glycemic starch and moderate portions for overnight stability.
Link to glycemic index and glycemic load for more nuance on timing and choice.