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  • Carb Cheat Sheet

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    Neven Cuk
    39 views2 pages
    This document provides a list of high glycemic index (GI) foods and their serving sizes to consume 50g of carbohydrates. It recommends spreading carb intake across multiple meals and only using these foods during re-feeds as instructed. For cereal products, it advises not adding dairy and suggests using non-dairy milks like almond, rice, coconut or oat milk with water instead.

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    This document provides a list of high glycemic index (GI) foods and their serving sizes to consume 50g of carbohydrates. It recommends spreading carb intake across multiple meals and only using these foods during re-feeds as instructed. For cereal products, it advises not adding dairy and suggests using non-dairy milks like almond, rice, coconut or oat milk with water instead.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    39 views2 pages

    Carb Cheat Sheet

    Uploaded by

    Neven Cuk
    This document provides a list of high glycemic index (GI) foods and their serving sizes to consume 50g of carbohydrates. It recommends spreading carb intake across multiple meals and only using these foods during re-feeds as instructed. For cereal products, it advises not adding dairy and suggests using non-dairy milks like almond, rice, coconut or oat milk with water instead.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    High GI Re-feed cheat sheet

    Food Simple serving size for 50g


    carbs Approximately

    White rice 75g dry

    White potato 1.5 medium size potatoes

    Gluten free pasta 75g dry

    Ground Porridge 75g dry


    oats

    Rice crispies 75g

    Coco pops 75g

    Kelloggs special K 75g

    Cheerios 75g

    Granola 75g

    Cornflakes 75g

    Frosties 75g

    Rice cakes 4-5 cakes

    White bread 2 thick slices

    Pita bread 1 Pita

    Bagels 1 bagel

    Sweet popcorn 75g

    Savoury popcorn 100g

    Spread carbs across as many meals as possible.


    Only use these carbs when instructed to do so for
    re-feeds

    With cereal products please do not add dairy, if


    you are lean enough you may add almond, rice,
    coconut or oat milk with water

    1
    Food

    White rice

    White potato

    Gluten free pasta

    Ground Porridge
    oats

    Rice crispies

    Coco pops

    Kelloggs special K

    Cheerios

    Granola

    Cornflakes

    Frosties

    Rice cakes

    White bread

    Pita bread

    Bagels

    Sweet popcorn

    Savoury popcorn

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