Starch Requirements & Serving Sizes:
- Consume only the following Starchy Carbs and follow the directions and guidelines for each day provided below each daily nutrition template.
- Serving sizes: Men under 90kgs = 1 cup, Men over 90kgs. = 1½ cups. Women = ½ to ¾ cup.
2. On Carb down days consume one starch with a protein post workout or before 3pm if you’re not exercising.
3. On Baseline days consume two starches with a protein. One within an hour after exercise (post workout) and one before 3pm. Consume 2 starches in two different meals before 3pm if you’re not exercising.
4. Limit fat intake to under 10 grams in all meals containing starches.
Type (S) = Starches for the Adaption Stage
- Sweet potato
- Potatoes
- Slow cook oats/oatmeal
- Acorn and butternut squash
- Wild rice, brown rice, black rice, white rice (steamed/boiled not fried)
- Quinoa
- Gluten free / wheat free pasta
- Legumes (avoid all canned beans and canned foods): kidney beans, black beans, black-eyed peas, lima beans, red beans, chickpeas, pinto beans, butter beans, navy beans, lentils
- Acceptable wraps: Wheat/gluten free: rice flour or sprouted grain
- Corn (locally farmed only and limit intake)
- Peas
*Try to stick with starches from nature as much as possible. Limit your intake of processed carbs.