Page 29 - Guidebook

FOOD CHART

Carbohydrates inside the metabolic window (high-

energy): starches/sugars
Dates, dried fruit, bananas, oats (preferably steel-
cut), quinoa, brown rice/pasta, buckwheat, spelt,

wild rice, sweet potato, barley, rye, brown rice
paper (for wraps), sprouted Manna bread, plantains,

grapes, mangoes, figs, persimmons (any fruit with a
high glycemic index/sugar content) *Post-workout
fast-acting sugars: raw honey, pure maple syrup,

coconut nectar, organic coconut palm sugar,
blackstrap molasses, brown rice syrup

HIGH- 18
CARBS INSIDE
ENERGY