Thursday, June 25, 2015

Carbs, Fat Loss, and Timing !

When to eat your carbs is a question that many people ask me.. Is there a right time ? Pre- Post- 2 hours after, before bed?? So much information is spread on the media about how carbohydrates are "bad" for you but if you use them in a timely way you can enhance your body composition ! Eating carbohydrates at the right time during the day is the most effective way to shed unwanted body fat and insure adequate energy for exercise. Deciding when to eat carbohydrates is simple: only eat large doses of carbohydrates after you workout!
The science behind this idea makes perfect sense, and not doing this is a common mistake made by a very large percentage of our population.
Generally, carbohydrates that are digested and absorbed slowly can help to control insulin response. These are carbohydrates that are higher in fiber and lower in simple sugars, such as vegetables. But, a diet consisting of added sugars and refined carbohydrates which enter the body rapidly and has a quick insulin response, can elevate blood triglyceride levels and bad cholesterol, and lead to insulin resistance.
SaraBurda's photo.During digestion carbs are turned into glucose.Upon the ingestion of carbohydrates, insulin is released and binds to muscle tissue cells to shuttle glucose into the cell to be stored as muscle glycogen. Muscle glycogen is the body’s stored source of carbohydrates. Muscle glycogen is stored by skeletal muscle and used as an energy source during exercise – this is especially true for Crossfit style workouts.
When muscle glycogen is depleted during a workout, your body needs carbs to replenish those glycogen stores for future workouts. So here is the problem..t.he common mistake made by most people (and the primary reason for the obesity epidemic) is eating large doses of carbohydrates all day long. The body can only store a limited amount of carbohydrates as muscle glycogen. The rest converts to fat. Once muscle glycogen has been restored to capacity, all excess carbohydrates must go somewhere else and that somewhere is excess fat storage on your body. Even elite athletes can only consume so many starchy carbohydrates before it is in excess.
Eating large doses of carbohydrates too frequently can cause cells to respond poorly to insulin. This poor response hinders the ability of the cell to remove glucose from the blood stream, and leads to excess body fat and type II diabetes. Eating large doses of carbohydrates only after workouts is the perfect way to get the carbohydrates you need, while guaranteeing insulin sensitivity.
The best thing is, as long as you don’t go too overboard (eat more carbohydrates than needed for restoring muscle glycogen), it really doesn’t matter if you are choosing simple or complex carbohydrates. Simple carbohydrates will actually help to restore muscle glycogen faster, and insure energy for two-a-day workouts.

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