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June 29, 2015 | | in Blog, Education, Education- nutrition/training
WHY DO WE NEED CARBOHYDRATES? Carbohydrates are the macronutrient that we need in the largest amounts. Carbohydrate intake will vary with individuals and fitness level. Athletes need to consume 30-40% depending on training intensity and duration. We need this amount of carbohydrate because:
- Carbohydrates are the body’s main source of fuel.
- Carbohydrates are easily used by the body for energy.
- All of the tissues and cells in our body can use glucose for energy.
- Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
- Carbohydrates can be stored in the muscles and liver and later used for energy.
- Carbohydrates are important in intestinal health and waste elimination.
- Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yoghurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.
Fibre refers to certain types of carbohydrates that our body cannot digest. These carbohydrates pass through the intestinal tract intact and help to move waste out of the body. Diets that are low in fibre have been shown to cause problems such as:
- constipation
- haemorrhoids
- an increase the risk for certain types of cancers such as; colon cancer.
Diets high in fibre; however, have been shown to decrease risks for heart disease, obesity, and they help lower cholesterol. GOOD CARBS (COMPLEX) AND BAD CARBS (SIMPLE): Carbohydrates can be either simple (nicknamed “bad”) or complex (nicknamed “good”) based on their chemical makeup and what your body does with them. Complex carbohydrates, like whole grains and legumes, contain longer chains of sugar molecules; these usually take more time for the body to break down and use. This, in turn, provides you with a more even amount of energy. Although one option is a better choice than the other. All carbs can be optimal for your bodies growth and recovery. If eaten in moderate volumes and at the correct times.
SIMPLE: Simple carbohydrates are composed of simple-to-digest, basic sugars with little real value for your body. The higher in sugar and lower in fibre, the worse the carbohydrate is for you — remember those leading indicators when trying to figure out if a carbohydrate is good or bad. Fruits and vegetables are actually simple carbohydrates — still composed of basic sugars, although they are drastically different from other foods in the category, like cookies and cakes. The fibre in fruits and vegetables changes the way that the body processes their sugars and slows down their digestion, making them a bit more like complex carbohydrates. The most important simple carbohydrates to limit in your diet include:
- Soda
- Candy
- Artificial syrups
- Sugar
- White rice, white bread, and white pasta
- Potatoes (which are technically a complex carb, but act more like simple carbs in the body)
- Pastries and desserts
Meyerowitz says that you can enjoy simple carbohydrates on occasion, you just don’t want them to be your primary sources of carbs.
And within the simple carb category, there are better choices
— a baked potato, white rice, and regular pasta
— than others
— chips, cakes, pies, and cookies.
COMPLEX: Complex carbohydrates are considered “good” because of the longer series of sugars that make them up and take the body more time to break down. They generally have a lower glycemic load, which means that you will get lower amounts of sugars released at a more consistent rate
— instead of peaks and valleys
—to keep you going throughout the day.
Picking complex carbohydrates over simple carbohydrates is a matter of making some simple substitutions when it comes to your meals.
“Have brown rice instead of white rice, have whole-wheat pasta instead of plain white pasta,” says Meyerowitz. To know if a packaged food is made of simple or complex carbohydrates, look at the label.
“Read the box so you know what exactly you’re getting. If the first ingredient is whole-wheat flour or whole-oat flower, it’s likely going to be a complex carbohydrate,” says Meyerowitz. “And if there’s fibre there, it’s probably more complex in nature.”
Carbs are not the enemy! Not knowing is…
Pictured; ROBBIE DYRING JUNIOR – ABOVE ALL CO. Client
(A few weeks out from his competition….he did not drop or lower carbs at all…..)
If you need help with any other training/nutrition do not be afraid to ask!
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Written by; Sean L Jones
Instagram; @s.jones.fitness
Owner and Director;
Above All Co.
Above All Co.
Instagram:@aboveallco
Facebook: https://www.facebook.com/aboveallco
Website: www.aboveallco.com.au
Email: sales@aboveallco.com.au
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