The Carbohydrate Game
After working with a client the other day, I realized that
carbohydrates play a double-edged sword to people trying to either
lose weight or gain endurance.
When eaten in excessive amounts, carbs will definitely be stored
as fat, yet eating too few carbs and training intensely for any
length of time can become quite difficult. In a nutshell, if you
avoid carbs you will become fatigued easier and will be starving
the body of needs, but if you are a spaghetti hound you will blow
up in weight.
I have found, being in this field for nine years, that counting
total calories and carbohydrate intake is the best way to help
build lean muscle. Try and eat more of your daily total of carbs in
the morning or after your workouts. (unless you are working out
late at night) If you break up your daily meals into five or six
small meals, it will be hard to over consume carbohydrates at any
one sitting.
Try these:
- Avoid refined carbs (sugars)
- Minimize carbs without fiber, such as white bread or white
flour pasta.
- Eat carbs with fiber such as grains.
- Eat carbs after training, your optimal window for carb
breakdown to glycogen (energy) is 20-50 minutes. (be sure to
balance with lean protein sources i.e.: chicken, fish, tofu,
beans)
- Do not starve all day, you are setting yourself up for an
evening binge.
- Try to plan evening meals and snacks in advance, don't just
grab or shovel it in.
- Drink plenty of water.
I can't stress the importance of proper nutritional balance
enough. If you have any questions as to options of carbohydrates
proteins etc., just e-mail me please. I will be happy to talk
with you.
Remember to train and eat smart! You are your own best
coach.
Chris Kaiser
Nationally Certified Strength and Conditioning Instructor
cbkexercise@worldnet.att.net
