Carbohydrates are portrayed to be the villain when it comes to fad diets. We have all heard that if you are looking to stay lean and mean, you must either cut out your Carbohydrates completely or stick to having them in the morning only.Somewhere along the line, a complete misunderstanding of what carbohydrates really are and what they do found its way into the fitness arena. In this article, we are going to address the carb ‘myth’; explain why we need them and how they work.


THE FUNCTION OF CARBS IN OUR BODY


As we know, carbohydrates provide are the primary source of energy for our bodies. They are responsible for giving energy to our central nervous system which includes the brain and spinal cord. Carbohydrates also provide energy for the fuel needed to.


In terms of performance energy, they’re the foundation for the energy and the fuel needed to drive the body as we exercise.

CUTTING OUT CARBS


If you are cutting out carbs completely like with the ketosis diet, you will lean out. However, this nutrition plan is only recommended for very short periods. It is mostly used by bodybuilders when they are already have low single digit body fat percentages and are you looking to get the edge by dropping that last little bit of body fat.In my opinion, when it comes to carbs, the key lies in the quality of the carbs you eat.


THE OPTIMUM TIMING TO EAT CARBS


Ideally, we should be eating carbs consistently during the day. For the average male, eating roughly 45 – 50 grams of carbs per meal should be the goal. The reason that we don’t want to meals without carbs is that if we go too long without them, our livers will release additional sugar into our bloodstreams.


THE ADDITIONAL RELEASE OF GLUCOSE FROM THE LIVER


If we don’t consume a consistent amount of carbohydrates during the day, we can elevate the risk of developing diabetes as this fluctuates our blood sugar levels throughout the day.


TYPES OF CARBOHYDRATES


People often say that they don’t eat carbs but that usually means the obvious carbs like potato, rice and pasta. What they don’t know is that foods like fruit, legumes and milk. An example of this is an apple. Depending on the size, it can contain 15 – 20g of carbs.


THE BEST CARBOHYDRATES TO CHOOSE


It is always best to choose carbohydrates that also some other nutrients in them, especially fiber. Foods that contain fiber digest more slowly. That is why sweet potato, berries and beans would more beneficial than foods like white pasta or white rice.


DAILY INTAKE OF CARBOHYRATES


A recommended intake for men is 45-60 grams ofcarbohydrates per meal. This can vary according to your goals. If you are trying to slim down a bit, keep around the 45g per meal mark.


However, if you are an athlete or you work-out numerous times per week, then rather keep closer to the 60g per meal mark.

CARB CONSUMPTION PRIOR TO AN INTENSE WORKOUT


Preferably try eating a snack which is rich in carbs and a protein about 30-60 minutes prior to your training session. This should be a faster digesting carb like a banana. Make sure not to eat a lot of fat with this snack as it will take longer to digest.


CONCLUSION


Carbohydrates are a necessary part of diet and assist with a number of primary bodily functions. Just remember to choose the right carbs and eat the correct quantity per meal, this will help fuel you through that intense training session and even help you push out that last rep.




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