I’m sure everyone will agree that a good health and fitness program begins with proper nutrition.
It has been my experience that to control your weight and maximize the lean muscle on your body, nutrition accounts for 60 percent of the results, followed by resistance training, exercise, and physical activity making up the remaining 40 percent.
“You are what you eat” definitely applies in today’s world of health and fitness.
With nutrition being such a big part of how we look, feel, and perform, it is important to become knowledgeable about the types of foods we have the choice to consume. This week, I want to make you a little more aware of one of the key components commonly known as carbohydrates.
Carbohydrates provide approximately 4 calories per gram, typically make up 40 to 60 percent of our total caloric intake, and are our most readily available source of energy.
A reduction of carbohydrates may result in weight loss, but is typically from loss of lean muscle mass and fluid.
When carbohydrates are unavailable or in small supply, proteins can be used for energy. However when protein is used as fuel, the body must eliminate excessive amounts of fluid to complete the metabolic process.
This loss of fluid can result in a dramatic loss of body weight, but is temporary and can be very unhealthy.
Weight is regained quickly once normal eating is resumed, while the lean muscle tissue lost may not necessarily be regained, which leaves you at a higher level of body fat than before your carbohydrate restriction.
Carbohydrates are divided into three main types of sugars differentiated by their chemical structure.
Monosaccharide’s (glucose, galactose, and fructose) are the simplest form.
Disaccharides (sucrose, lactose, and maltose) consist of two saccharide molecules linked together.
Polysaccharides (starch and cellulose) consist of a longer chain of many saccharide molecules. They are commonly associated with the term “complex carbohydrates”. They require energy to digest, entering the blood stream more gradually than simple sugars and can be found in cereals, potatoes, rice, and pasta.
Carbohydrates are further divided in two categories: simple carbohydrates and complex carbohydrates.
Simple “carbs” are associated with low-nutrient density and include honey, corn syrup, and refined sugars such as table sugar. These raise your blood sugar to very high levels, very quickly, and should be kept under control, not exceeding 10 percent of total calories.
Complex “carb” examples are whole grains, vegetables, and fruits. They are typically high in essential vitamins and minerals, contain longer chain sugars (polysaccharides) and contain dietary fiber.
So are carbohydrates good or bad?
My answer is that they are a very important component of any good health and fitness program because of the aenergy and necessary nutrients and minerals it provides your mind and body.
Knowledgeable choices and discretion must be applied to your carbohydrate choices, and moderation and portion size is always the key.
In my opinion the quick fix diet where becoming deficient in valuable nutrients like carbohydrates to lose weight can contribute to poor health, poor performance, and a decreased quality of living, both now and in the future.
The best nutrition program is one that is balanced providing all the key components of carbohydrates, proteins, and low fats.
So what about you? Have you got energy and fuel for your mind and body?
Just remember, with controlled carbohydrates you most certainly will.
Until next weeks column have safe and energetic workouts, and please go out and make it a great fitness day.
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I’m sure everyone will agree that a good health and fitness program begins with proper nutrition.
It has been my experience that to control your weight and maximize the lean muscle on your body, nutrition accounts for 60 percent of the results, followed by resistance training, exercise, and physical activity making up the remaining 40 percent.
“You are what you eat” definitely applies in today’s world of health and fitness.
With nutrition being such a big part of how we look, feel, and perform, it is important to become knowledgeable about the types of foods we have the choice to consume. This week, I want to make you a little more aware of one of the key components commonly known as carbohydrates.
Carbohydrates provide approximately 4 calories per gram, typically make up 40 to 60 percent of our total caloric intake, and are our most readily available source of energy.
A reduction of carbohydrates may result in weight loss, but is typically from loss of lean muscle mass and fluid.
When carbohydrates are unavailable or in small supply, proteins can be used for energy. However when protein is used as fuel, the body must eliminate excessive amounts of fluid to complete the metabolic process.
This loss of fluid can result in a dramatic loss of body weight, but is temporary and can be very unhealthy.
Weight is regained quickly once normal eating is resumed, while the lean muscle tissue lost may not necessarily be regained, which leaves you at a higher level of body fat than before your carbohydrate restriction.
Carbohydrates are divided into three main types of sugars differentiated by their chemical structure.
Monosaccharide’s (glucose, galactose, and fructose) are the simplest form.
Disaccharides (sucrose, lactose, and maltose) consist of two saccharide molecules linked together.
Polysaccharides (starch and cellulose) consist of a longer chain of many saccharide molecules. They are commonly associated with the term “complex carbohydrates”. They require energy to digest, entering the blood stream more gradually than simple sugars and can be found in cereals, potatoes, rice, and pasta.
Carbohydrates are further divided in two categories: simple carbohydrates and complex carbohydrates.
Simple “carbs” are associated with low-nutrient density and include honey, corn syrup, and refined sugars such as table sugar. These raise your blood sugar to very high levels, very quickly, and should be kept under control, not exceeding 10 percent of total calories.
Complex “carb” examples are whole grains, vegetables, and fruits. They are typically high in essential vitamins and minerals, contain longer chain sugars (polysaccharides) and contain dietary fiber.
So are carbohydrates good or bad?
My answer is that they are a very important component of any good health and fitness program because of the aenergy and necessary nutrients and minerals it provides your mind and body.
Knowledgeable choices and discretion must be applied to your carbohydrate choices, and moderation and portion size is always the key.
In my opinion the quick fix diet where becoming deficient in valuable nutrients like carbohydrates to lose weight can contribute to poor health, poor performance, and a decreased quality of living, both now and in the future.
The best nutrition program is one that is balanced providing all the key components of carbohydrates, proteins, and low fats.
So what about you? Have you got energy and fuel for your mind and body?
Just remember, with controlled carbohydrates you most certainly will.
Until next weeks column have safe and energetic workouts, and please go out and make it a great fitness day.
