By Katrina Vinson
Corporate Fitness
For active individuals, saying that carbohydrates are your enemy is like saying that gas is the enemy of your car. Carbohydrates (carbs) are the best short-term fuel source that give you energy for your exercise routine and replenish your fuel sources after your workout. We need protein for building, repairing and maintaining muscle tissue. And we need fat for protection, insulation, cushioning, lubrication and long-term energy.
You wouldn’t get very far trying to drive your car without gas in it, so you shouldn’t forgo incredibly essential carbohydrates. For our bodies to work efficiently and to give us the energy we need to get through a busy day and our recreational activities, about half of our calories can come from complex carbohydrates. For days when we are spending most of our time in sedentary activity with no planned physical activity, minimizing carbohydrate intake will help keep body weight, inflammation, blood pressure, cholesterol and blood sugar under control. The key is picking the right carbohydrates.
The caloric intake for most active adults should be as follows:
- Fat: 20-35% (average 30%)
- Protein: 10-35% (average 20%)
- Carbohydrates: 45-55% (50%)
Carbohydrates are not the enemy if they are the right type of carbohydrates. When we don’t get enough carbs in our diet we become fatigued and experience a lack of energy. Whole fruits, root crop vegetables (i.e. potatoes, turnips, carrots, beets), beans, lentils, whole (i.e. brown/wild rice, quinoa, barley, oats), sprouted and fermented grain (sourdough) products are excellent sources of energy to keep us optimally fueled for our daily activities while reducing fatigue. Combining our healthy carbohydrates with good sources of fat and protein keep our insulin and blood sugar levels normalized so we don’t experience large swings in energy levels. Minimizing our intake of sugars, sweetened beverages, and flour-based products keep our insulin levels under control so we minimize fat storage and inflammation as well.
Instead of trying to completely cut out carbohydrates, focus on eating a balanced diet rich in a variety of real, whole foods including complex carbohydrates, which will give your body a supply of fuel to energize you throughout your day.
Resources:
www.gutandpsychologysyndrome.com
http://health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf
Image Source:
http://thefitfork.com/wp-content/uploads/2012/12/complex-carbohydrates.jpg
About the Author:
Katrina received her Bachelor of Science degree in Kinesiology and is a certified personal trainer through the American College of Sports Medicine. Katrina has over 15 years of experience in the health and fitness industry. Katrina worked as a personal trainer for several years while putting herself through school, so she understands that while challenging, it is possible to balance fitness with other responsibilities. Katrina has competed in several sports including basketball, track & field, softball, and soccer at the collegiate level and she was the first girl to play football for her high school.
