Carbohydrates have often been misunderstood, particularly in the fitness community. While some people swear by low-carb diets, the truth is that carbohydrates are the body’s primary source of energy, especially during high-intensity exercise. Let’s explore how to make carbs work for you rather than against you.
After intense exercise, your muscles need glycogen (stored carbohydrates) to recover. Consuming carbs post-workout helps replenish glycogen stores.
Eating complex carbohydrates throughout the day can help maintain stable blood sugar levels, avoiding energy crashes and cravings for sugary foods.
Supports Muscle Recovery: After intense exercise, your muscles need glycogen (stored carbohydrates) to recover. Consuming carbs post-workout helps replenish glycogen stores.
These are quickly absorbed and provide a rapid source of energy. Found in foods like fruit, honey, and white bread, simple carbs are great for quick energy but can cause blood sugar spikes if consumed in excess.
Found in whole grains, vegetables, and legumes, complex carbs are absorbed more slowly, providing sustained energy throughout the day. They also contain fiber, which aids digestion and promotes satiety.
Sweet Potatoes
Quinoa
Brown Rice
Oats
Whole Grain Bread
Fruits like Berries, Bananas, and Apples
Eat complex carbohydrates 2-3 hours before your workout to fuel your performance. Examples include oatmeal, sweet potatoes, or whole-grain toast.
For workouts lasting longer than 60 minutes, simple carbohydrates like energy gels or fruit can help maintain your energy levels.
Combine carbs with protein after your workout to replenish glycogen stores and promote muscle recovery. Good post-workout options include a banana with peanut butter or a protein shake with oats.
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