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Carbohydrate Facts
"The Primary Fuel of the Human Machine for a Better Life" |
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| You need to fuel your body with plenty of carbohydrates in order to succeed during
any physical activity. Carbohydrates are the major source of energy for the body and
for muscular exertion. In addition to providing energy, they help regulate digestion
and the utilization of protein and fats. Carbohydrates come primarily in the form of
simple sugars and starches such as pasta, brown rice, oatmeal and sweet potato.
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| All sugars and starches are converted by the body into simple sugars such as glucose.
They must become glucose before the body can use them for energy. Once that is
done, glucose gives fuel to your body including the nervous system and muscle
tissues. However, some glucose is converted to glycogen and held in the muscles and
liver. If there's any left over, it's converted to fat and used by the body for backup
energy.
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| There are some important things to remember when it comes to carbohydrates. Some
carbohydrate snacks contain large amounts of refined sugar and starches. They
typically promote a sudden rise in blood sugar levels providing the body with an
instant source of energy. However, that immediate source of energy doesn't last long.
Typically blood sugar levels will decline rapidly causing the body to crave more
sugary foods. It potentially could cause headaches, dizziness and fatigue. Refined
carbohydrates usually have little nutritional benefit as they are low in vitamins and
minerals. Also they may take your appetite away and prevent you from eating healthy
food that builds muscle. So remember choose the right type of carbohydrates... ones
that will give you long lasting energy and help you make it through your workout.
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| Here are some other important things to remember about carbohydrates. If you keep
them out of your diet entirely-you’ll have a breakdown of lean body tissue, you’ll
experience a loss of energy and could suffer depression. In addition, low carbohydrate
diets cause substantial and immediate fluid loss. Also you’ll experience uncontrollable
food cravings and your metabolic rate will slow.
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| Lets talk a minute about carbohyrates and how they relate to what’s called the
"glycemic effect". If you eat a high concentration of carbohyrdates containing
sugar---your blood glucose level may rise so high that the pancreas over secretes
insulin. As a result, your blood glucose level could fall low enough to cause symptoms
of fatigue. The effect food has on someone’s glucose and insulin response is called the
"glycemic effect".
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| Awareness of the glycemic effect is important to some athletes because avoiding foods
that produce such a sudden rise may help them perform better. So the key is to
choose your carbohyrates wisely. Complex carbohyrates such as vegetables and whole
grains are best. They will give you lasting energy and sustain you through your
workout. Your carbohyrate intake should be between 50 and 60 percent of your total
caloric intake each day.
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