Manage episode 153126057 series 1082177
It's very important to take in Carbohydrates correctly. The amount, timing and the source of carbohydrates are very important. We want to avoid simple sugars and instead ingest complex carbohydrates, the same type that our ancestors ingested.
The amount, timing and the source of carbohydrates are very important. We want to avoid simple sugars and instead ingest complex carbohydrates that are high in fiber such as green, leafy vegetables and certain fruits with their rind intact; we don't want to juice these fruits. Complex Carbohydrates can also be found in beans, which also have a high amount of fiber. This high amount of fiber is important because the fiber will absorb the glycogen from the carbs slowly but our body will be able to use these carbs to replace the ones that were utilized during the workout.
Post workout is the most important time. You want to make sure carbohydrate intake is within 30 to 60 minutes after a workout to recover the glycogen that we're going to burn out of the liver and the muscle. Remember, this is NOT carbohydrate loading.
Everyone's need is going to vary. An athlete doing shot put will need less than a long distance swimmer. A typical replacement for a boxer after 1 to 2 hours post-training will require 80 grams of carbs. Whereas a long distance swimmer or runner who works out several times a week may need 80-100 grams of carbohydrates after their training session. This reduces stress hormone production, inflammation and it promotes recovery.
Athletes can take carbs in before a workout 30-60 minutes prior that are high in glycemic index as long as they are not sugars. This is following the Paleolithic (Paleo) Diet by Dr. Cordain. High Glycemic index foods that are not sugars are sweet potatoes, some green leafy vegetables and certain fruits. These enter the bloodstream quickly, but remember that this is for the athlete and this is not carbohydrate loading.
by Robert Seik, PharmD