Carbohydrates:
When talking about food most people will divide it up into macro and micro nutrients. Macro nutrients include protein, carbohydrates, and healthy fats. Micro nutrients are smaller like vitamins and fiber. It is important to know the significance of all of these nutrients in order to use them effectively. So what I want to focus on first is carbohydrates. I think that carbs get a bad rep because of the way most people consume carbs.
***Carbs are extremely important for your diet and need to be consumed daily.***
So why do carbs get a bad rep?? Well because of things like pop-tarts, candy, and white bread. These things are what we call fast digesting carbs and beyond that have very little nutritional value. Carbs can be divided into three different categories; slow, medium, and fast digesting carbs. Examples of different types of carbs will be later on, don’t you worry :-)
Carbs are important because they are vital for energy produce and muscle replenishment. Different body types will use carbs differently, but mainly carbs are for energy. When you ingest carbs they are converted into sugar (aka glucose), which in turn gives you energy. If you ingest fast digesting carbs you will have an insulin spike which will make your body store that energy as fat. Slow digestive carbs give your body the ability to store those nutrients as energy in your muscles to use later.
When I put together a meal plan I like to make sure I have a well balanced meals. I also like to consume mainly “whole” foods. I think to eat things with very few ingredients, and if it has more than a few I like to make sure that I know what they are. Some of the things people eat these days is crazy, and if you look on the box you can’t pronounce half of the ingredients! So when putting together your meal plan…look for carbs that are as close to whole and natural as possible!!
Examples of Slow/Medium/Fast Digesting Carbs
Slow – sweet potatoes, wild rice, beans, red potatoes, and fruit
Medium – banana, potatoes, brown rice, oranges, orange juice, whole wheat pasta
Fast – white bread, white rice, cold cereals, rice cakes, fruit juices
Carbs are needed in any diet and all of these types of carbs can be used on a regular/semi-regular basis, you just have to know the appropriate times.
- Slow digesting carbs can be taken in at any time. Good to take in at all three major meals. These carbs are going to keep you fuller longer because they take your body longer to digest.
- Medium digesting carbs can be taken right before a training session. As you work out your carb storage from early will start to deplete, so taking in these carbs right before a session will help maintain a steady blood sugar throughout your workout.
- Fast digesting carbs should be taken immediately after a training session. You always want to make sure that you are refueling you body after working out. Your body is in prime mode to effectively use and storage fuel at this point. Use fast digesting carbs and protein for maximum benefits. These types of carbs do not have to be ingested, one could use medium digesting carbs after a workout…it is simply the best (and only time) to take in these types of carbs.
Examples of carbs for meals – (these are some of my faves :-D)
Breakfast: oatmeal, Ezekiel bread, sweet potato hash
Lunch: brown rice (or wild rice), sweet potatoes, black beans
Post workout: brown rice or sweet potato
Dinner: brown rice, rice pasta, sweet potato
One thing to remember…that veggies are the best carbs! The more and more veggies you eat the better. Veggies not only are low in carbs, they are full of fiber and other micro nutrients that help you feel fuller longer without throwing your diet off a bridge!
I usually take in about 1/3 cup of any carb and then 1-2 cups of veggies. Some of my favorite veggies are green beans, spinach, and broccoli!
Look for my nutrition 101 to come!
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