Nutrition
Eat the Carbohydrate you Need
Get the real story on carbohydrate for weight control and muscle building.
03.30.2007
It's well known that most athletes, strength trainers included, don't eat enough carbohydrate, the primary fuel for the body. Most athletes eat diets in which only half of the total daily calories come from carbohydrate, but 6 to 7 grams of carbohydrate per kilogram of body weight should be consumed daily. That's more than half of an athlete's total calories, and this percentage should be as high as 60 percent for a heavyweight bodybuilder. Lots of bodybuilders practice low-carbohydrate dieting because they believe it promotes faster weight loss. The problem with these diets is that they deplete glycogen, the body's storage form of carbohydrate. Once glycogen stores are emptied, the body starts burning protein from tissues, including muscle tissue, to meet its energy demands. You lose hard-earned muscle as a result.
Many fitness-minded people shy away from foods high in carbohydrate, particularly breads and pasta. They think these foods will make them fat-a myth that is partially responsible for the unbalanced proportion of carbohydrate, fat, and protein in strength-training diets, which are typically too high in protein.
The real story on carbohydrate for weight control and muscle building is that you should select whole-food carbohydrate-natural, complex carbohydrate as close to its natural state as possible-instead of refined, processed carbohydrate. What's the difference? A blueberry is a whole-food carbohydrate; a blueberry toaster muffin is a processed carbohydrate.
One important reason why whole foods are better has to do with their high-fiber content. Fiber is the remnant of plant foods that remains undigested by the body. It's what keeps your bowel movements regular. Fiber is also a proven fat fighter. Research shows that people who eat healthy high-fiber diets have smaller waistlines, for example, and are able to better control their weight. The bottom line is that the right types of carbohydrate can help you manage your weight successfully. The only types of carbohydrate you should shy away from are sugars and highly processed foods. When used in a targeted way, sugars can be an athlete's best friend by providing the right fuel at the right time. But without a plan, they can be fattening.
Many fitness-minded people shy away from foods high in carbohydrate, particularly breads and pasta. They think these foods will make them fat-a myth that is partially responsible for the unbalanced proportion of carbohydrate, fat, and protein in strength-training diets, which are typically too high in protein.
The real story on carbohydrate for weight control and muscle building is that you should select whole-food carbohydrate-natural, complex carbohydrate as close to its natural state as possible-instead of refined, processed carbohydrate. What's the difference? A blueberry is a whole-food carbohydrate; a blueberry toaster muffin is a processed carbohydrate.
One important reason why whole foods are better has to do with their high-fiber content. Fiber is the remnant of plant foods that remains undigested by the body. It's what keeps your bowel movements regular. Fiber is also a proven fat fighter. Research shows that people who eat healthy high-fiber diets have smaller waistlines, for example, and are able to better control their weight. The bottom line is that the right types of carbohydrate can help you manage your weight successfully. The only types of carbohydrate you should shy away from are sugars and highly processed foods. When used in a targeted way, sugars can be an athlete's best friend by providing the right fuel at the right time. But without a plan, they can be fattening.
Originally published by Human Kinetics
