Not all carbohydrates are created equal, but most of them have a chance to be in your diet. So what are good carbs? Find out the difference and make the right diet!
Carbohydrates are the main source of fuel for your brain, heart, nervous system, and muscles. But there are good and bad carbohydrates.
Replacing one type of carbohydrate with another can lead not only to increased energy, decreased hunger, good health and mood, but also to energy decline, accompanied by lethargy, fatigue, and the rapid onset of hunger.
What foods contain the desired carbohydrates? Pasta, rice, cake, bread, cookies, buckwheat, candy, chips? They are all great and they all contain carbohydrates. But which ones are the best sources of essential vitamins, minerals, and fiber? Candy chips? Well, I do not! Let’s take a look at the types of carbohydrates and find out the degree of usefulness of each of them.
Complex carbohydrates are good because foods in this group take longer to be absorbed and digested, help conserve our energy and delay hunger for several hours. These include buckwheat, oatmeal, sweet potatoes (yams), legumes, many fruits, cereals and grains, and whole grain breads.
By consuming complex carbohydrates from food, your body will be supplied with the necessary energy in portions over a long period of time, and not entirely at a time.
Complex carbohydrates in the daily diet should form the basis of nutrition, but do not forget about proteins, which are necessary for muscle growth, and fats.
We recommend eating carbohydrates for breakfast, lunch and dinner, but it is highly undesirable to consume them before bedtime, since we do not waste energy in sleep, and we do not need fat reserves. In the late evening, it is better to eat cottage cheese or drink protein.
An hour after training, you need to replenish the spent energy reserves and eat complex carbohydrates with the right amount of protein.
See also: Simple and Complex Carbohydrates: Differences and Food List
This type of carbohydrate has a simpler structure, is quickly broken down and absorbed in the body. Simple carbohydrates include white flour baked goods, confectionery, candy, chocolate, sugar, some fruits, jams, and sodas.
Simple carbohydrates temporarily relieve the body of hunger and provide a small proportion of energy, which is expended very quickly, leaving us tired and hungry. If, instead of a full meal before training, you eat a piece of chocolate cake and drink soda, then the energy received will only be enough to get to the gym, where you will safely fall asleep, leaving the equipment untouched.
You should not overuse simple carbohydrates and give them preference, forgetting about complex ones, because they contain a lot of sugar, therefore, a lot of glucose enters the bloodstream. Insulin monitors the amount of glucose in the blood and promptly removes the excess from the body, which is converted into fat. And fat – the main enemy on the way to a beautiful figure.
Therefore, it is better to eat simple (fast) carbohydrates after consuming complex (slow) and in limited quantities, or 15 minutes before a workout to recharge, knowing that excess energy will be spent in the gym.
Perhaps someone will say that the buns – these are very “good” carbohydrates, because to consume them – it is a pleasure, but the harmful consequences of eating them cancel out the taste pleasure and postpone the desired result indefinitely.
By cutting back on the amount of simple carbohydrates in the diet, you can remove the annoying belly and hanging sides. But don’t forget about strength training, which is good for both men and women.
See also: How much BJU (proteins, fats, carbohydrates) should you consume per day?
Don’t believe the common misconception that muscle building aids are – these are proteins, and carbohydrates only hinder progress. Do not deprive yourself of carbohydrates, striving for perfect abs or firm buttocks, the main thing – find the right balance and choose the right carbohydrates.
Without carbohydrates, you will feel a lack of energy, drowsiness and mood deterioration.
In this state, you will not be able to find the strength for a productive workout and will go home ahead of time, leaving a bored barbell on the floor of the gym.
By adjusting your diet, you will train much more efficiently and greatly accelerate the achievement of your cherished goal, whether it is gaining mass or losing weight. But remember that carbohydrates must be burned during intense workouts, otherwise fat will become your faithful companion in life.