3 reasons to pop some Carbs into your Post Workout Meal #1: Easier Fat Loss Certain carbs should be eliminated or avoided if your goal is fat loss, but eating plant-based carbs is an integral part of any fat loss diet. In addition, many people who are eating a low-carb diet to lose fat will benefit from cycling carbs by having a higher intake on certain days. Carbs in the form of both raw and cooked vegetables and fruit should make up a large portion of what you eat on a low-carb fat loss diet because these foods contain minimal calories and a lot of water and fiber that goes undigested. The effect of diets high in vegetable carbs is that they lead people to eat fewer calories overall because blood sugar is more stable, they are getting more nutrients per calorie, and the fiber keeps them fuller. Studies show higher fiber meals reduce calorie intake at the next meal. Fruit can also have a beneficial effect. Opt for variety and dark -colored fruits. The one exception to eating fruit is ketogenic low-carb diets that must restrict carbs to maintain ketosis, which is the use of fat for fuel rather than glucose. There is no magic solution other than to retrain your taste buds to enjoy eating veggies and fruit, while eliminating the hyperpalatable processed carbs that people favor. Carbs To Avoid: Grains, sugar, and anything that is processed or in a package—bread, cookies, crackers, most protein bars, and sweetened yogurt are ones to look out for. Carbs To Favor: There are literally hundreds, if not thousands, of vegetables in the world. You should be able to find some you enjoy. Favor green vegetables and dark-colored fruits and berries. Minimize intake of potatoes, sweet potatoes, corn, bananas, and avoid dried fruit. #2: Easier Maintenance of Body Composition A decent carb intake from whole foods makes it much easier for many people to maintain body composition once they reach their ideal fat and muscle proportions. First, glucose, which is what carbs are turned into in the body, is necessary for the conversion of thyroid hormone in the liver. Although, the liver can make glucose from protein, this process can become taxed over time with low-carb eating or due to excess stress, low caloric intake, or a high toxic load. Second, glucose elevates insulin, which leads to an increase in the hormone leptin a few hours later. The effect is that hunger can be reduced if this hormone cascade works properly. However, with insulin resistance, insulin and glucose concentrations stay elevated and resistance to leptin can develop. The solution is to favor complex carbs that naturally contain a lot of fiber and are slowly digested. Third, carbs can help you maintain muscle because they help balance cortisol, particularly after a workout. When carbs are chronically absent from your diet it can lead to an altered cortisol curve throughout the day, which has a detrimental effect on body composition. Finally, although research shows carbs are not necessary to maximally trigger protein synthesis, it is possible that taking carbs with protein over the longer term has some additive effect on muscle gains by enhancing the hormonal environment. Either way, consuming carbs around your workout is beneficial if your goal is other than strict fat loss because they will lower cortisol post-workout. Carbs To Avoid: For meals, avoid all processed grains and added sugar. For workout nutrition, avoid sports drinks, high-fructose corn syrup, and carb drinks with artificial additives. Carbs To Favor: For meals, use the same guidelines as for fat loss, with the possible exception of whole grains such as rice or quinoa if you are eating grains. For workout nutrition, turn to liquid carbs only if you’re doing intense training and are not trying to lose fat. #3: Faster Recovery from Training When you exercise intensely, the body produces reactive oxygen species, which insulin can help suppress. For example, consuming protein post-workout elevates insulin, which is thought to provide an antioxidant effect to muscle, allowing for recovery benefits beyond enhanced protein synthesis. Consuming carbs with protein can further elevate insulin and they provide other recovery benefits that have already been highlighted, such as replenishment of glycogen stores, a lower cortisol response to training, and better thyroid function. Carbs increase total calories, which are necessary for speedy recovery from very intense exercise. A state of overtraining is often a response to a lack of calories. The effect is a catabolic environment that leads to muscle loss and delayed recovery. Athletes, particularly college athletes in sports with a high workload, are well known for not eating enough. Carbs To Avoid: Those that lead to a lack of moderation. Carbs To Favor: Plant-based carbs are the most nutrient-rich foods available and certain ones are energy dense for quick glycogen replenishment and recovery. A quick summary of the protective benefits of plant-based carbs include the following: • The cruciferous vegetables that include broccoli, cauliflower, and bok choy activate liver enzymes that enhance elimination of waste products produced during intense training. • Pineapple has abundant nutrients that help reduce inflammation and support enzymatic function to restore cellular activity. The simple carb content is ideal for recovery after high-volume, intense exercise. • Squash, sweet potatoes, and other tubers are energy-rich and provide calories. Naturally, certain populations will benefit from even more energy dense grains for the extra calories. • Garlic, onion, tomatoes, dark-green vegetables, peppers all provide notable recovery benefits as well as variety.
Posted on: Thu, 11 Sep 2014 19:44:31 +0000
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