FAT LOSS, Nutrition

DON'T BE SCARED OF CARBS!

 

SHHH...CARBS IS A DIRTY WORD

The word "Carbs" has become a dirty word these days...Most people believe that carbs are bad and need to be avoided for fat loss.

 

NOT EXACTLY.

 

Sure, cupcakes, donuts, chips, white bread, and huge bowls of pasta aren't doing your body any favors and should be eaten in moderation. But carbs, short for carbohydrates, are a much broader category than that.

Did you know that Carbohydrates also include: vegetables, fruits, legumes, and whole grains?

Carbohydrates are the preferred fuel source for our bodies for most activities. Carbohydrates literally fuel our lives.

 

WHAT YOU NEED TO KNOW ABOUT CARBOHYDRATES

Carbohydrates are one of the six classes of nutrients (the other five are: fat, protein, vitamins, minerals, and water).

Food classified as carbohydrates include: (GOOD CARBS) vegetables, fruits, legumes, whole grains, as well as (BAD CARBS) junk food like chips, donuts, cake, cookies, etc.

 

CARBS ARE NECESSARY.

 

During digestion, all carbohydrates are broken down to the simple sugar glucose which is used as the body's main energy source. This glucose is stored in the muscles as glycogen. Without sufficient blood glucose and muscle glycogen, it's impossible to meet ATP requirements for heavy excerise when these fuels are depleted.  

ATP-CP is one of the three main energy systems working in our bodies to help us perform tasks.

Why you should care about the ATP system and having enough fuel for ATP requirements is because this system is closely related to fat loss and getting lean.

 

 

RECOMMENDED CARBOHYDRATE RANGES FOR ATHLETES

Stay with me, even if you're not a bodybuilder or a runner, you're an athlete too...Even you, Grandma!

                                                                                                   Sprainhower, pg 15

                                                                                                  Sprainhower, pg 15

This chart shows the average reccomendation ranges of macronutrients for athletes. Remember that every body is different and these ranges may need to be adjusted from person to person. Notice though that in each athletic group listed, Carbohydrates make up the largest percentage of macronutrients.

 

This doesn't mean eat a pound of pasta and bread each day.

 

This means that vegetables should be the biggest part of your daily nutrition along with fruits and healthy, complex carbohydrates in thoughtful portions.

 

And remember that overeating of any kind, even healthy foods, will be stored as fat.

 

WHAT ABOUT CARBS FOR THE AVERAGE PERSON?

The average person is still an athlete in life. Even if you're not an NFL Football Player, a competitive Crossfitter, marathon runner, or swimmer, you're still an athlete. 

 

Whether you're a doctor or nurse who is on their feet all day running around the hospital, a Zumba dance or gym bootcamp class regular, a treadmill champion, neighborhood power walker, or yoga class lover, you're still an athlete.

 

And athletes need to eat like athletes and fuel their bodies for top performance.

 

 

HOW MANY CARBS SHOULD YOU EAT DAILY?

The short answer is  "It varies." 

Your optimal carbohydrate intake and macro nutrient breakdown is highly dependent on your daily calorie needs, activity, and goals (build muscle, maintain, fat loss, etc).

If you're unsure about how to figure out your breakdown, check out my CUSTOM NUTRITION PROGRAMS  to receive a custom nutrition plan designed for your needs.