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Why is sugar so bad?
- Sugar yields excess calories without a lot of real nutrition.
- Which in turn can have us gain excessive weight and fast.
- Moderate amounts of sugar can be healthy.
- The more sugar you eat, the more your body craves, the harder it becomes to regulate blood glucose, and in turn the more fat you will stir in your body.
What causes sugar cravings?
- What we give the body consistently our body attempts to maintain those levels.
- When we eat a diet high in sugar, as our body is finished with it, we start to crave more so our body can maintain the blood glucose level we have been providing it with. Consistently.
What are the different types of carbohydrates?
- Sugar
- Starches
- Fiber
What type of carbohydrates are better for you health wise?
Complex Carbohydrates provide you with sustained energy because it takes longer to digest. We get these nutrients from many sources.
- Legumes
- Starchy vegetables
- Grains
Simple Carbohydrates provides you with a quicker source of energy because it takes less time to digest. Not all simple carbohydrates are bad. We get these nutrients from many sources.
Good
- Fruits
- Vegetables
- Good because of the fiber involved it takes our body longer to digest them and use all the macronutrients they provide.
Bad
- Cakes
- Cookies
- Soda
- Ice-Cream
- Energy drinks
- Desserts
- Bad because the added sugars spike our blood glucose levels very quickly leaving use with a potential energy crash.
Why is fiber so important?
- Fiber helps our body turn food into waste.
- Fiber helps us feel fuller longer so we don’t over eat.
- Fiber aids in disease prevention, and helps prevent increased cholesterol levels and blood sugar levels.
What are the best sources of fiber?
- Beans
- Grains
- Fruit
- Vegetables
- Legumes
- Seeds
- Nuts
- Quinoa
How does fat and protein content help aid in glycemic index?
- Protein and fat have a lower glycemic index, because it slows the rate at which carbs are digested and absorbed.
- Which means they help balance out blood sugar levels and potential insulin spikes.
How does liquid verse solid content help aid in glycemic index?
Liquid Carbohydrate
- Think of a liquid carb like Gatorade.
- This source of carbohydrate is going to provide an immediate source of energy which is fantastic for someone needing to replace ATP in let’s say an endurance race. Although in relation to drinking Gatorade for enjoyment that immediate source of energy can convert into fat if not expended.
Solid Carbohydrate
- Think of a solid carb like fiber rich sources like beans.
- These are going to help in regulating energy intake and blood glucose levels.
- This helps you feeling full longer and provides long sustainable energy.
- Important to understand in endurance sports during the race some solid sources of energy can upset the stomach dramatically.
What does timing do when it comes to sport and energy performance?
- The higher the intensity of the sport or activity the faster we deplete the glycogen/ readily available energy stores.
- A pre workout meal that is high in carb and protein provides essential energy for the workout and prepares the body for muscle recovery.
- Intensity matched with duration of the activity also signals what is the best meal pre workout, during workout, and post workout.
- Some workouts like long endurance activities need to consume nutrients during the activity in order to sustain energy levels.
- Many fitness activities need to replace nutrients after the workout so muscles have time to recover.
Is timing effectiveness different for different types of sports?
Before Exercise
- Before exercise the purpose of eating carbohydrates is to provide essential energy stores for the activity.
- Much of the prescription of how much is individualized differently per person, activity type, and duration.
- The recommended for a performance edge is 1-4.5 grams of carbohydrates per kilogram of body weight 1-4 hours before the exercise.
During Exercise
- Not all exercises need to replace carbohydrates during exercise.
- Fueling during exercises purpose is to delay fatigue and improve performance.
- Carbohydrate consumption from the start of exercise should be 60-70 grams per hour through out the session.
- As the duration increases in activity so do the needs to which how many carbohydrates are needed per hour.
After Exercise
- We need to replace energy stores post workout so that we can enhance glycogen re synthesis.
- To maximize glycogen synthesis an athlete should consume 1.2 grams per kilogram of body weight per hour 3-4 hours post exercise.
- High intensity exercise should focus on replacing carbohydrates 15-30 minutes post exercise and again 1 hour after and again 2-3 hours after exercise.
- The purpose is to provide the body the ability to regenerate muscles by replacing depleted nutrients.
What are good ways to eat a low glycemic diet?
- Eat a diet high in fruits, vegetables, and fiber.
- Avoid processed foods.
- Avoid high levels of added sugars.
- Keep your macronutrients balanced.
- Vinegar aids in balancing out the bodies pH which in turn help regulate glycemic index.
Does the percentage of carbohydrates consumed in a diet change readily available energy stores?
- The higher the intensity of the sport or activity the faster we deplete the glycogen/ readily available energy stores.
- The Energy stores do not necessarily change if you just eat more and more carbohydrates as long as you are eating a balanced diet.
- For example our bodies are programmed to only store so much at one given time.
- Any excess energy stores that are not depleted through activity will store as fat or adipose tissue.
- Now if we do not eat enough carbohydrates and we are underweight we can suffer from nutrient malabsorption.
