Gainesville Training Tip: Chomp on this when
considering your carbohydrate intake
Carbs are the enemy! This is what the media and so-called "diet experts" will have you to believe. As your local Gainesville Training Professional and expert in clinical exercise physiology, I have found that nutrition plays a profound role in exercise performance.
The question "What should I eat?" may be the most important and toughest question in nutrition. The reason is that there's no greater or more powerful influence on your health than the food you eat several times a day, every single day of your life. As such you should enthusiastically follow the ancient wisdom of treating your food as your medicine, so that unknowingly, you don't make it your poison instead.
Different engines have different fuel requirements. A diesel engine in a semi-truck requires a different fuel mixture than a 4-cylinder Toyota Camry. The metabolic “engines” of a meat-eating lion have a totally different genetically-based fuel requirement than those of a vegetarian elephant. You can effectively use carbohydrates to drastically improve your energy levels, stamina and mood. However, at the same time they can be your worst enemy by causing you to gain weight and zap your energy. Here are the top 3 ways to make carbohydrates your ally and turn them into fat burning weapons.
- Consume high quality “complex” carbohydrates. Remember: Not all carbohydrates are created equal. Carbohydrates are classified as simple or complex. The classification depends on the chemical structure and how quickly the sugar (carb) is digested and absorbed. When you consume a food containing carbohydrates, the digestive system breaks down the digestible ones into sugar, which then enters the blood. As blood sugar rises, special cells in the pancreas churn out more and more insulin. Insulin is a hormone that signals cells to absorb blood sugar for energy or storage. The problem lies when you consume a large percentage of simple carbohydrates. Essentially, you are overloading the system, thus signaling the body to store what it can’t directly use. Complex carbohydrates like brown rice, whole grains (non-processed), bananas, lentils and sweet potatoes release their sugars very slowly compared to the hyper active "kick those sugars out to the bloodstream" attitude of simple sugar carbohydrates.
- Refuel after exercise. Through science and physiology we know that our primary/preferred fuel source for exercise is carbohydrates. Carbohydrates are broken down much quicker at a cellular level than proteins and fats. After an intense bout of exercise your body must replenish the energy (glucose) it consumed. Consider the difference between an Olympic sprinter and a long distance runner. If you were to match up the two in a 100-meter dash who do you think would win? Why slow your metabolism by eliminating or severely limiting your carbohydrate intake? Failure to obey this rule will result in what we call “hitting the wall.” Let’s just say it’s like a bad hangover.
- Listen to your body. Most people have what I call “enteric amnesia” as they have no clue how food affects their body. Your energy levels depend in great part on your body’s ability to convert nutrients into energy. If the “fuel mixture” isn’t quite right then your body will not be able to run efficiently and then be unable to produce it’s maximal energy output. Your body should operate like a finely tuned engine and provide all the horsepower you need to meet the demands of life. Don’t fall into the trap of “what works for him or her must work for me” as this will only lead to an uncertain path that can derail your health and fitness goals.
If you struggle with the so-called carbohydrate “enemy,” realize that you are not alone in this battle. Not all carbs are created equal, and you can actually use them to your advantage to reach your fitness goals and break through fitness plateaus and weight loss struggles.
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