Here are a few facts about carbohydrates, and how we can relate this info to exercise.
- Carbohydrates are an ideal source of energy for the body. This is because they can be converted more easily (than proteins or fats) into glucose, which is the form of sugar that’s transported and used by the body.
- It is best to balance the intake of carbohydrate with some protein, fat, and fibre, to avoid fluctuations in energy & mood caused by too high an intake of carbs.
- Dietary carbohydrate is either stored in the liver or muscles as glycogen, or used immediately as fuel.
- Carbohydrates are essential for high intensity activities. This is because, the higher the intensity of an activity, the more the contribution of carbohydrate as a fuel source increases. In other words, if you’re about to do some heavy lifting, participate in a HIIT class, or go on a long run – get fuelling with carb-rich foods to set you up for success!
Simple carbohydrates
Simple carbs are otherwise known as sugar. This kind of carbohydrate can be found in naturally occurring sources (fruit), and processed food sources (biscuits, cake, confectionary, soft drinks etc.). People often demonise fruit because it ‘contains a lot of sugar’. However, the sugar from fruit is naturally occurring and is not inherently bad. It is important to look at the nutrient value of foods. Processed carbohydrates may give us energy, but lack nutrients. Here is a comparison of the nutrient value of two simple carbohydrate sources: fruit vs. processed foods.
SOURCE OF SIMPLE CARBOHYDRATE (SUGAR): FRUIT
- Contains fructose and glucose in varying amounts;
- Contains vitamins & minerals;
- Contains antioxidants & phytochemicals;
- Contains high levels of dietary fibre;
- Contains traces of amino acids
SOURCE OF SIMPLE CARBOHYDRATE (SUGAR): PROCESSED FOOD EG. CAKES
- Contains excessive sugar (higher than 15g per 100g)
- Contains processed, low quality fats
- Contains no vitamins or minerals
- Adversely affects insulin response
Simple carbs are effective in providing fast energy.
There are two other types of carbs: complex (referred to as starch), and non-starch polysaccharides (referred to as fibre).
Complex carbs provide energy over a longer period of time, as the body takes longer to break them down than it does simple carbs.
Foods high in complex carbs (starch) include: Oats, wholemeal rice, pasta & bread, potatoes, sweet potatoes, buckwheat, quinoa, some fruit & veg including bananas, apples, broccoli, courgette, asparagus.
Main takeaways for exercise:
- Carbs are an ideal fuel source for your body;
- The higher the intensity of an exercise/activity, the more your body needs carbs for fuel. If you’re lifting weights, running, attending a HIIT class, or anything else that can be labelled as ‘intense’, get carbed up.
- Simple carbs are good for a quick spike in energy, while complex carbs will keep us fuelled for longer. Eat complex carbs 1.5-2 hours before a workout (eg. a bowl of wholewheat pasta) but, if also needed, eat simple carbs (eg. a date) shortly before the workout begins.
I hope this has been helpful. Was there anything in here that was new information to you? And what’s your favourite carbohydrate??!!? 🍉🍝🥔🍌🍰 I have to say, I’m a big fan of the humble potato.
Check out my other posts on fat and protein, too.
See you soon 🙂
Conni
Conni Arnold Fitness 