Welcome back for part two of my little series on carbs.
Click here, if you missed part one.
I decided that after all these years of working out, that it’s about time for me to learn more about carbs, and make sure I’m getting enough carbs before I workout.
I did some research to learn about carbs, and I thought I’d share with you what I learned.
Below are links to the articles I checked out.
The Role of Carbohydrates in Exercise and Physical Performance
Note: Before changing your diet, or applying any of these tips, consult with your doctor. I tried my best to make sure this information came from what appeared to be reliable sources, but I can’t personally back their claims.
Let’s finish up.
Lesson #7 – Carbs aren’t the Only Foods You Need For Energy
In “Nutrition and athletic performance”, which was written by David C. Dugdale, III, MD from the University of Washington School of Medicine, says that not getting enough of any of the following five items can lead to fatigue, and can hurt your performance on the field.
• Iron, vitamins, and other minerals
But how much do you need of each group?
Dugdale proceeds to explain that the amount of each group you need depends on the following:
• The type of sport
• The amount of training
• The time you spend in the activity or exercise
But once you figure those things out, you’ll then need to make sure you figure out:
• How soon before exercising is best for you to eat
• How much food is the right amount for you
So there’s a lot to it.
Lesson #8 – You Should Eat Carbs Before Your Activity, if You’ll Be Moving for Over an Hour
For best results, Dr. Dugdale says that you should consume carbs before your activities, if you’re going to be moving for over an hour.
So if you’re going to practice, or to a game, you should make sure you’re getting some carbs in you before you go out.
A few examples of foods you can eat, according to Dr. Dugdale, are a cup of yogurt, a glass of fruit juice, or an English muffin with jelly.
Lesson #9 – If You Can, You Should Get Carbs DURING Activity, as Well
Dr. Dugdale goes on to mention that you should get some carbs in you during your workout as well.
He was nice enough to give us examples of things you can eat/drink to satisfy this need:
• Five to 10 ounces of a sports drink every 15 to 20 minutes
• Two to three handfuls of pretzels
• One-half to two-thirds cup of low-fat granola
Lesson #10 – You Should Eat Carbs AFTER The Workout as Well
After we finish with the physical activity, we need to consume more carbs to build back up the glycogen storage that we took away from during the activity.
Dr. Dugdale recommends that, within 30 minutes after finishing the activity, that we eat “…a granola bar, small bagel with jelly, or sweetened cereal, or drink 12 to 16 ounces of an energy drink or fruit punch.”
If your activity lasted for longer than 90 minutes, he recommends that you get even more carbs in you afterwards, about 2 hours later, possibly with some protein.
This is because the carbs stored in your muscles are enough to supply the energy you need, if your activity lasts less than 90 minutes.
Examples include trail mix with nuts, a sports bar, yogurt, or granola.
Lesson #11 – Planning for an Event Over 90 Minutes? Eat High – Carb Diet Two-to-Three Days Ahead
In the “Nutrition for the Athlete” article (posted at the Colorado State University website), they recommend that you eat a high-carb diet two to three days before, which will allow you to “stock-up” on the glycogen storage.
Apparently, this practice is pretty beneficial and popular:
Long distance runners, cyclists, cross-country skiers, canoe racers, swimmers and soccer players report benefits from a pre-competition diet where 70 percent of the calories comes from carbohydrates.
Lesson #12 – What if You’re Short on Time, Are Simple Carbs OK?
This was my concern. I know complex carbs are preferred, but when I wake up, I’m in the gym within 45 minutes, so I don’t have the two-to-three hours necessary for complex carbs to break down.
From what I read, it’s ok to take simple carbs if you’re short on time.
The good thing, is I don’t have to eat candy to get them, I can eat fruits and still get the carbs I need, plus I can get some nutrients from them.
Lesson #13 – What Fruits Have the Most Carbs?
In case you wanted to know, the fruits that have the most carbs are apples (10.5g), grapefruits (whole 23g), bananas (26g), pears (12g), pineapples (12g), and melons (26g).
There’s a couple others that have high carb content as well.
The chart on this page gives you the amount of carbs for most fruits.
So I hope you learned something new and beneficial. I know I did.
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