Whether your goal is to lose weight or increase your lean body mass, you’ll be doing yourself a big favour by watching your blood sugar, or at least the foods that can cause it to spike in the first place. You can do this by not consuming foods that counter your weight composition goals most of the time, the exception being after exercise when the hormone Insulin is suppressed for about 3 hours. When your blood sugar spikes, and there is no immediate use for it, as in a high level activity, your body is going to store it as body fat. This works both ways: if you want to be leaner, by eating low glycemic foods, it will help you make healthy food choices and get you to your goal sooner. And if your goal is to increase your muscle mass, some fat gain is expected as you increase your Caloric intake. You can control that by eating clean and eating medium and high glycemic foods only within 3 hours after working out, but the intensity of your workout is key here as well.
Decades ago the big thing was the glycemic index which put a value on specific foods and their ability to affect your blood sugar. From that a lot of foods were deemed inappropriate to healthy eating, but it was slightly off the mark such as considering carrots as a food we should avoid, if you ate a bushel of them. Someone got wise to this and retooled the index to normal serving sizes and referred it as the glycemic load chart and that’s what I want you to follow. Consume any food considered low glycemic and avoid foods that are high glycemic. Medium glycemic foods should be consumed sparingly.
I’ve attached a PDF of a detailed glycemic index/load chart I found on line a while ago. Unfortunately, I don’t know who the creator was and it has since been removed from the web, so you have access to my scanned copy. I’ll post the link to the original if it ever becomes available. Glycemic Load Chart_0001
You Can't Out-Train A Bad Diet 