Carbohydrates- Explained

Carbohydrates

What are Carbohydrates??

Carbs are the main source of fuel our bodies use for functioning. They are one of the three macro-nutrients ( The other 2 being fat and protein) and will usually make up the highest percentage of your diet. Carbohydrates increase the glucose levels within the body. There are two types of carbs and these are, simple carbs and complex carbs. 

Carbohydrates have been giving a bad name generally in the world of fitness.With many people going on low carb diets such as the Atkins diet in an attempt to get rid of that stubborn gut. This can be an effective way to reduce both body fat and weight by putting the body into a ketogenic state which in simple terms is where your body uses fat as the main source of fuel over carbohydrates. Being in a ketogenic state can have advantages and disadvantages. The main advantage is the obvious reduction in body fat however in order to get into a ketogenic state you need to limit your carbs to very few or none at all which can be very difficult for many people as energy levels decrease and fatigue kicks in . This however will only last for a week or so as your body makes the change from carbs to fats as the primary fuel source. Carbs can have a very important place however in both muscle building and fat loss, the two types can be seen below:



Source-http://joshcoggs.files.wordpress.com/2014/05/gi.png

What are simple Carbs?

Simple carbs are carbs which will give your body fuel almost immediately after you consume them. Some examples of these carbs are white bread,jelly babies (sugary sweets in general), fizzy drinks and white rice.The reason for the increase in energy by consuming these carbs is that they are quickly processed through the digestive system leading to a rise in the glucose levels within the body. This in turn leads to a sharp rise in insulin which if not controlled can lead to a sugar crash. These carbs are best consumed immediately before or after a workout giving the body quick energy stores so you can smash out a new Personal best! By consuming after a workout with a protein shake it will increase the insulin which will drive protein straight into the weakened muscle tissue. So in 'simple' terms (couldn't resist) eating fast acting carbs before and after a workout can lead to some helpful gains and new PBs!

What are Complex Carbs? 

As you can probably imagine, complex carbs are the opposite of simple carbs. They take a lot longer to be broken down by the digestive system and will keep you fuelled for longer periods. These are better consumed at the start of the day to set you up for another cracking day of work and weightlifting! Examples of these are Oats (swear by these,taste awesome with whey protein!), wholemeal bread and brown basmati rice (Tilda rice is brilliant btw). These carbs have a low G.I rating which means that they gradually increase the glucose levels in the body and insulin doesn't spike rapidly.