Along with proteins and fats, carbohydrates are among the so-called macronutrients that make up a large part of our diet. We need energy every day…
Along with proteins and fats, carbohydrates are among the so-called macronutrients that make up a large part of our diet. We need energy every day in order to be and to remain efficient both mentally and physically. Since athletes are more active than other people, they understandably need more carbohydrates to meet their additional energy requirements.
Even during sleep we need energy to maintain vital processes such as breathing, heartbeat and metabolism, to carry out repair processes and to promote regeneration. Those who take in too few carbohydrates usually feel sluggish, lacking strength, lacking energy, mental lagging, inefficiency, etc
Although carbohydrates provide a fraction of the calories compared to fat, but they are of great importance for meeting energy needs because they reach the respective cells relatively quicker via the blood. Carbohydrates are primarily used for the brain function and muscles – however, which carbohydrates you consume plays a big role. There are good and bad carbohydrates that differ from one another in terms of their molecular chains.
There are majorly two types of carbohydrates Complex Carbohydrates (The Good one) and Simple
Carbohydrates (The Bad one) described below –
Fiber – Your body cannot break down most fibers, so eating foods with fiber can help you feel full and make you less likely to overeat. Diets high in fiber have other health benefits. They may help prevent stomach or intestinal problems, such as constipation. They may also help lower cholesterol and blood sugar. Fiber is found in many foods that come from plants, including fruits, vegetables, nuts, seeds, beans, and whole grains.
Starches – These are made up of lots of simple sugars strung together, which your body needs to break down into glucose to use them for energy. Starches include bread, cereal, and pasta. They also include certain vegetables, like potatoes, peas, and corn.
Sugars – They are also called simple carbohydrates because they are in the most basic form. They can be added to foods, such as the sugar in candy, desserts, processed foods, and regular soda. They also include the kinds of sugar that are found naturally in fruits, vegetables, and milk.
You do need to eat some carbs to give your body energy, but it’s important to eat the
right one. Complex carbs are the good carbs. They barely let the insulin level rise and do not provoke food cravings that make us not resort to sugar. Since we are full for a long time after consuming complex carbohydrates and the energy boost lasts much longer than with simple
carbs, they are especially suitable for athletes and figure-conscious people.
Nevertheless, you should be careful when consuming complex carbs also. The body is able
to store limited carbohydrates in the liver and muscle cells, and tends to convert them into fat as soon as the carbohydrate stores are full.
Also do try to avoid foods that have a lot of added sugars. These foods can have many calories but not much nutrition. Eating too much added sugar raises your blood sugar and can make you gain weight. You can tell if a food or drink has added sugars by looking at the Nutrition Facts label on the back of the particular packet/container.
The amount of intake for carbohydrates varies from person to person and there is no one bowl
fits all. This amount can vary, depending on factors such as your age, sex, health, current weight and whether you are trying to lose or gain weight. On average, people should consume 45 to 65% of their calories from carbs. On a Nutrition Fact label, the Daily Value for total carbs is mentioned
as 275 g per day based on a 2,000 calorie daily diet. Your Daily Value may be higher or lower depending on your calorie needs, health and goals.
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