Good Carbs Bad Carbs
What are carbohydrates and what role do they play in nutrition and exercise? The primary function of carbohydrates is to provide the body with the energy needed for all bodily functions and muscular exertion, including all daily activities and especially exercise.
Just as your car needs gas to run, your body needs fuel to operate, and carbs are your body’s preferred energy source. This means that your body would rather use carbs for fuel than anything else. Carbs also aid in the digestion and utilization of proteins and fats.
This important macronutrient has been under a great deal of scrutiny, with some experts even claiming a good carbs bad carbs civil war. But, do carbohydrates make you fat?
Let’s take a closer look. While it is true that if you were to cut carbs completely out of your diet, thereby severely reducing calories, you would temporarily lose some weight. But we are looking for a long term, permanent solution to weight loss.
Good Carbs Bad Carbs: The Showdown
For all intents and purposes here, carbs come in 2 forms– complex (starches) and simple (sugars). Simple carbs come from sources like table sugar, candy, cakes, soda, energy drinks, etc. These will raise your blood sugar quickly and will provide a short burst of energy followed by a crash and, ultimately, more hunger. Don’t waste too many of your precious calories on simple carbs as they do not provide long-term energy and are more easily stored as body fat–keep these to a minimum.
The majority of your carbohydrates should come from complex sources. These will provide energy for longer periods of time, will contribute to a sense of fullness, and are also a good source of fiber. Complex carbs yield about 4 calories per gram and should make up about 50-70% of the total daily calories in a moderately active adult.
What Are Carbohydrates Role In Exercise?
Complex carbohydrates are the power behind your workouts, providing the energy, focus, and stamina needed to perform at your peak. Without an adequate energy source your workouts will surely suffer.
Consume a whole-food meal, including a complex carbohydrate source, 1-2 hours before exercising. This will give the food ample time to digest and be ready as that all important fuel source. To workout on an empty stomach is to risk burning muscle as an alternate fuel supply.
List Of Complex Carbohydrates
Oatmeal (old fashioned or quick oats)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Farina
Multigrain Hot Cereal
Whole Wheat or Spinach Pasta
Rice (brown, white, jasmine, basmati, wild)
Potatoes (red, baking, new)