Improve your figure: How to choose carbohydrates?
Improve your figure; how to choose carbohydrates? Low-carb diets are constantly criticized because it is difficult to provide the body with energy with such a diet. Find out which carbs to choose to improve your figure. Recently, there has been increased criticism of nutritional programs that have been very popular. Critical arrows are directed at the fact that it is impossible to achieve the optimal balance of substances in the body. No one would argue that carbohydrates are the most readily available energy source for muscle growth. Today we will find out which carbohydrates to choose to improve your figure.
When not enough carbohydrates are consumed, numerous physical and psychological ailments often develop. These include increased fatigue after training and a consequent reduction in training intensity. Most nutritionists agree that about 60 percent of carbohydrates should be in an ideal diet.
In this case, those carbohydrates that have a minimal effect on insulin synthesis should be chosen. To determine such products, unique tables of the sugar index are used. But they have one significant drawback – it does not consider fat and protein compounds, which reduce the absorption of carbohydrates.
The importance of carbohydrates is often discussed, which is why it seems like they are the main ingredients in the diet. However, it has not yet been determined precisely what the intake of carbohydrates should be. This nutrient can be synthesized in the liver from protein compounds and partly from fat. This process is called gluconeogenesis. According to the data of some experiments, it can say that more than 55% of excess protein in the body is converted into glucose. About 10 percent of triglyceride molecules are also converted to glucose. This process also takes place in the liver.
If we talk about carbohydrate food, it is not the carbohydrates themselves that are most important here, but the nutrients in the food. It includes fruits, whole grains, and vegetables. They contain a wide range of nutrients, such as flavonoids. There is even a general term for these elements – phytochemicals.
What are the risks of eliminating carbohydrates from the diet?
We can say with certainty that this will lead to metabolic diseases. Numerous studies have linked the training process with the consumption of carbohydrates. According to the results, carbohydrates from the nutritional plan significantly reduce stress. However, in fairness, it should note that many of these studies were conducted over a short time, making their results less convincing.
If you consume a lot of carbohydrates, this leads to the rapid absorption of sugar. If you suddenly stop taking carbohydrates, your body will take some time to restore its metabolism and use fat as an energy source. On average, this process takes about two to three weeks. It leads to increased fatigue. Continue to follow this nutritional plan. Your symptoms will disappear once your body has adjusted to the new diet.
How does the lack of carbohydrates in the diet affect training?
Of course, there is a big difference between training under restricted carbohydrate conditions and an inactive lifestyle during this period. Scientists studied this problem, and no matter how strange it may sound, they failed to identify several negative factors.
As mentioned above, the body’s adaptation is the central negative aspect of eliminating carbohydrates. However, if carbohydrates are sometimes included during this period, the body will not rebuild the metabolism to use fat. Paying particular attention to the consumption of minerals and electrolytes is also essential. Low-carb programs have found effective diuretics. However, potassium, magnesium, and sodium electrolytes are just as crucial as fluids. With a lack of these substances in the body, one begins to experience weakness and apathy in a relatively short time. Also significant is the fact that electrolytes are used by the body to send impulses to nerve cells.
By maintaining the necessary electrolyte levels, athletes can maintain high-quality muscle mass without fluid and fat. Potassium and magnesium are most important for this. Also, don’t forget calcium, which strengthens the skeleton. This mineral is used to contract muscles and prevent muscle spasms.
It is also essential for athletes on a low-carb diet to consume a lot of protein. It will help reduce nitrogen loss, which could lead to muscle dysfunction. It mentioned above; the liver converts excess protein compounds into glucose, which supports the normal functioning of the brain and the entire central nervous system. Also, when protein supplements are used, appetite decreases, and it is much easier to follow a low-carb diet in this case.
And the last thing athletes should pay attention to is the relationship between carbohydrates and glycogen. With a lack of glycogen, the muscles cannot work with complete dedication, leading to a decrease in training intensity. But getting out of this situation is quite simple – before and after class in the gym, consume carbohydrates and at other times use protein supplements.