Carbohydrates, Food Timing, and Eating to Fuel

Sep 10, 2024

3 min read

Carbohydrates and food timing are a dynamic duo helping you fuel your fitness routine and bounce back stronger! Think of carbs as your body's premium fuel, providing the energy you need to power through those tough workouts. Timing matters, too! Eating the right carbs before your workout gives that extra boost, while a post-workout carb fix helps replenish glycogen store. By mastering carb timing, you can elevate your performance, enhance recovery, and unlock your peak potential - all while keeping your taste buds happy with pre- and post-workout snacks/meals. So, let's dive into the types of carbs and discover how they can help you crush your fitness goals!

FIRST & FOREMOST - CARBS ARE A NECESSITY (ALWAYS)

Carbohydrates are our body's primary source of energy. They are crucial for fueling workouts, maintaining brain function, and overall health. Without adequate carbs, your body may struggle to perform at its best, and you might experience fatigue or decreased cognitive function.

Simple Carbs: Fast-acting energy, quick recovery if consumed in moderation, can be beneficial in managing low blood sugar levels.
Complex Carbs: Provide lasting energy, help with digestive health due to fiber content, support sustained mental and physical performance.

Simple vs. Complex Carbs: What's the Real Difference?

Simple Carbohydrates: sugars that are quickly absorbed by the body. They provide a rapid source of energy but can lead to blood sugar spikes. Examples include:

Fruits (like bananas and apples)
Honey
White sugar (rice, white bread)
Syrups (maple, agave)

Complex Carbohydrates: made up of longer chains of sugar molecules, which means they take longer to break down and are usually more fibrous. This results in a more gradual and sustained release of energy. Examples include:

Whole grains (like brown rice and oats)
Legumes (like beans and lentils)
Vegetables (like sweet potatoes and carrots)

When and Why Are They Important?

Simple Carbs: Best for quick energy boosts. Ideal for pre-workout to provide immediate fuel. They rapidly increase blood sugar levels, which can give you an extra burst of energy during workouts, setting your body up for a response to the activity that is about to be done. Examples include:

Banana with peanut butter
Whole grain toast with jam or honey
Cream of rice with protein

Complex Carbs: Best for sustained energy throughout the day. Great for post-workout or as part of balanced meals. Along with slower digesting to keep you feeling fuller for longer. They provide a steady release of glucose, keeping energy levels stable and supporting recovery. Examples include:

Quinoa
Sweet potatoes
Oats - great for post workout to replenish glycogen stores and support our muscles for recovery.

Bulking vs. Cutting: Carb Considerations

Bulking: Trying to put on mass, stay in a surplus or are at a level of ingesting high quantities of fuel for training.

When you're in a bulking phase, simple carbs can be easier to digest, allowing you to consume larger quantities without feeling overly full. This makes it simpler to reach your daily caloric and carbohydrate goals. Quick-digesting carbs like white rice, liquid carbs can help you get the necessary energy and volume without excessive bloating.

Cutting: Trying to lean out or maintain your physique, while optimizing hunger levels.

When in a calorie deficit, complex carbs become more advantageous. Their fiber content helps with satiety, making you feel fuller longer and aiding in digestive health. Foods like oats, beans, and vegetables can help you feel satisfied while managing your calorie intake.

More than Fuel

Carbs are vital for proper metabolism, protein sparing (meaning they prevent your body from using protein as an energy source), and ensuring optimal performance in both daily activities and intense training sessions.

CARBS DO NOT MAKE YOU FAT

BEING IN A CONSISTENT CALORIC SURPLUS CAUSES WEIGHT TO INCREASE.

CARBS ARE ABSORBED BY WATER (OUR BODIES ARE 70% WATER) WITH CARB INTAKE GOES HAND IN HAND WITH WATER INTAKE!

EAT YOUR CARBS & DRINK YOUR WATER.

Embrace both simple and complex carbs in your diet! Each type has its place and purpose, contributing to your overall energy levels and recovery. Pairing carbohydrates with proper fat and protein sources will help sustain blood sugar level, optimize our bodies glucose and prepare our bodies with fuel! By understanding and utilizing them effectively, you can enhance your performance and achieve your fitness goals more efficiently.

NO STRESS- HAVE A PLAN.

KEEP IT SIMPLE.

You. Can. Do. This.

Did you check your boxes every day?

• Fluids?

• Steps? 7K a day ;)

• Sleep?

• Protein?

• Stress management?

Remember, no one is going to do this for you. You can wait and procrastinate but it will still be there at the end of the day. HAVE A GOOD WEEK!

Sweet or salty, you pick your poison

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