“If you want to lose weight and get defined, you absolutely have to forget about carbs.” You’ve heard this advice from all kinds of “experts” on the subject. Now it’s time to completely debunk this claim.
A quick guide to carbohydrates
Carbohydrates are the main source of energy for the human body. They should make up around 40% of our daily calorie intake. The remaining 60% should come from protein and fat in a ratio of 40:20 or 30:30. However, it’s important to know that carbohydrates are divided into simple and complex. Simple carbohydrates are quickly absorbed by the body, causing blood sugar and energy levels to rise rapidly and then drop just as quickly. The result is fatigue, hunger, and a strong craving for “something sweet.” Refined carbohydrates have little nutritional value and offer almost no benefits. They are found in foods such as sugar sticks, ice cream, pastries and candy, soft drinks, white bread, white rice, and more (foods made with refined sugar, white flour, or white rice). Fruit is also classified as a source of simple carbohydrates, but it contains natural sugar rich in various nutrients, as well as fiber that the body needs. Still, we recommend eating fruit mainly in the morning.
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Complex carbohydrates are found in whole grains and coarse-grain cereals, including rice and oatmeal, as well as baked potatoes. Complex carbohydrates take longer to digest, keeping blood sugar levels stable. This leads to a feeling of fullness and a boost of energy.
Another important role of carbohydrates is their effect on protein. They are known as “protein-sparing,” meaning they prevent the protein you consume from being converted into glucose for energy when glycogen levels drop. This process, known as gluconeogenesis, occurs when blood sugar levels are too low. One more very important role of carbohydrates: they are essential for the proper functioning of the central nervous system. Since it has no glycogen stores of its own like muscles or the liver, the human brain uses glucose as its main fuel source.
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What are the main sources of carbohydrates?
They are:
- fruit and fruit juices
- honey and confectionery
- milk
- bread and baked goods
- potatoes
- cereal grains
- legumes
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How to fit carbohydrates into your training routine?
Carbohydrates are a must in the diet of anyone who trains. Try to consume most of them by lunchtime, giving your body time to digest the food. The amount of carbohydrates you need depends on your weight and your training goal. For example, if you want to gain muscle mass, you should consume around 4–5 to 6 grams of carbohydrates per kilogram of body weight per day. If you want to burn excess fat, the required amount is around 3 grams of carbohydrates per kilogram of body weight. In this case, subcutaneous fat will be used for energy instead of carbohydrates from food. If you can’t resist sweet treats, you can have simple carbohydrates after your workout. Honey, sugar, and refined foods such as white bread and white rice are typical high-glycemic-index carbohydrates and are excellent sources and suitable components of post-workout meals. After training, they can prevent muscle catabolism (an insulin spike) and increase anabolic processes in the body. However, if you haven’t trained, such a serving will lead to fat gain.
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How to fit carbohydrates into your diet?
- Divide your carbohydrates into five or six equal portions throughout the day, leaving them out of dinner entirely. This helps insulin be released steadily and gradually, creating an anabolic state in the body. If you eat it all at once, you’ll activate fat-storage enzymes and lose your shape and definition.
- Eat more carbohydrates after your workout. It’s difficult for post-workout carbohydrates to be stored as fat, so you can have 25% of your daily intake after training.
- Eat carbohydrate-rich foods for breakfast. Apart from after training, this is another time of day when you can have a generous amount of carbohydrates. At this point, blood sugar and muscle glycogen levels are low because of sleep. Some studies suggest that if we don’t eat breakfast within an hour of waking up, the body starts storing fat. So you can eat more simple and complex carbohydrates before this function kicks in. That’s exactly why breakfast is a meal you shouldn’t skip.
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Over the years, carbohydrates have always been a hot topic, and quite a few people are convinced they can only do us harm. If your opinion differs from what you’ve read, we’d love to hear it in a comment below the article.