Carbohydrates
Summary:
Sugars need nutrients in order to digest and be incorporated into the body. When you eat junk carbohydrates, your body becomes deficient in micronutrients in order to digest. Therefore, select from nutrient-rich sources. There are whole-food sources, where all the nutrients are pre-packaged for your nutrient need. Make every carbohydrate calorie count! In particular, select from colorful-fibrous leafy vegetables predominantly.
Sugars need to be a steady source of fuel throughout the day. Therefore, they should be eaten with a mixed meal and should be from whole sources (See bullet point above) as whole food sources contain components (soluble and insoluble fibers) that allow slow steady absorption, stave off hunger and aid in motility through the digestive tract and possible aid in the reduction cancer.
Stay away from simple sugary foods and drinks and avoid food sources that include High Fructose Corn Syrup, in particular. Fructose is a necessary part of recovery and is a natural component of food in the correct amounts! When overused, it can cause problems as it is digested differently. Avoid it as an additive.
Your carbohydrate choices are probably the most important and variant of your performance program. Your primary choices will be based on the nutrient density and calorie density. These choices are made to balance energy needs with nutrient needs. Fiber is a primer consideration as well as the amounts of starches. The goal is to modulate the energy to the times when it is most needed. Filling your tank with high calorie foods in quiet times causes conversion and storage into fat tissue as the body can only store a limited supply. However, when the body is in the prime state, the nutrients and energy sources will go to the right places for performance and repair. It is important to select these times carefully. This is the pre, during, and post exercise periods. We want to select the carbohydrates based on their glycemic load at the right times.
Have you ever seen others gulping sugary energy drinks and energy bars during the day? During these times, these items are doing more harm than good. Save them for the right time!
