Coldogblog – Carbohydrates

Coldogblog – Carbohydrates

Coach Col Dog’s Tip of the Week

C A R B O H Y D R A T E S

🥦 WHAT ARE THEY?

💥 Key macronutrient that provide us with energy – the body converts carbohydrates contained in our food and fluid intake into blood sugar which the body uses for energy.

💥 Foods high in carbohydrates include potatoes, rice, soft drinks, sugary desserts, some fruits, starchy/root veggies

🥦 WHY CONSUME THEM?

💥 A super low carb diet can negatively effect your mood, stall fat loss, inflammation, elevate cortisol (stress hormone), and increase disease risk

💥 Regulate blood sugar levels

🥦 TIPS ON CARB INTAKE

💥 I will often suggest to my clients to reduce carb intake fairly substantially when they first start working with me – only getting their carbohydrates from dark leafy veggies and veggies – these are generally high in fibre, which is key to keeping us regular!!

💥 As we get closer to the target body composition, we can reintroduce other carbohydrate sources (still focusing on whole nutrient dense foods) – this can often result in more consistent energy levels.

💥 Earn your carbs!! If you’re body composition is not where you want it to be, consider reducing your total carb intake for a while. Two weeks getting carbs from high fibre veggies has worked wonders for a number of my clients in resetting their bodies

💥 Think about the timing of your non fibrous carb intake – personally I like to take carbs in after I train in my protein shake – this replaces lost glycogen from training. I will also have carbs in my first meal post training and in my last meal of the day, they can increase serotonin levels which help you sleep. Carbs can assist in recovery from training.

💥 Be aware of how your body feels – I generally don’t like having a heavy carb meal first thing in the morning as I feel sluggish

💥💥Hope that helps you understand carbohydrates a bit better!!!💥💥

Colin Barnes

Personal Trainer

CLEAN SHRED CASTLE HILL

       

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