The Nutrients on Nutrition – Carbohydrates
Nutrients are vital substances contained in food. These nutrients create our structural elements and give us the energy we need to move, think, and restore our bodies. In this article I want to highlight carbohydrates and explain why they are an important part of the nutrition plan that every active woman should understand. Proteins, carbohydrates and fats are nutrients that provide calories. All three nutrients are irreplaceable in terms of nutrition of any person. There’s no one wrong or better than the other. No one should be excluded from someone’s nutrition plan, as some dieters suggest.
How time passes; fancy diets too. When I was in high school, Fat was the “bad guy.” When I was in my twenties (not so long ago), carbs were a bad guy. The Atkins diet was a salvation for women across the country. I believe Dr. Atkins was nominated for a Senate seat.
Remember the basic truth that you have to repeat to yourself every day: “We work with our bodies. We respect ourselves and our bodies.” We need to give ourselves nutrients that allow our body to function optimally. Everyone has different needs. Think about the products you really like. I know krispy Kreme doughnut is a sharp thought. But take a little time on junk food. What healthy natural foods you like. Oreos are not natural products. Do you crave meat? Want vegetables with hummus? Want fruit or nuts? If you want fish; Then eat the fish. Listen to your body and work with what it tells you. If you want a desert; There’s dessert. Share this with your dinner partner. Eat half, and take the other half home for later. Find a healthy alternative to your favorite desserts and cook them at home. Visit my website to see some of my favorite cheats.
Carbohydrates are the most important nutrient for building muscle during training. Carbohydrates provide us with easily available calories, producing heat in the body when the carbon in the system connects to oxygen in the bloodstream. All sugars and starches are carbohydrates. A sufficient amount of carbohydrates is important not only for muscle function, but also for the brain and central nervous system. They also help the body to burn fat efficiently. That’s what we all want. Carbohydrates are essential for the proper functioning of the brain and nervous system.
How many carbs do I need? You should eat 1.8 to 2.7 grams of carbohydrates per pound of body weight. I don’t want you to measure how many carbs you should eat. I want you to know the approximate number. Try to eat most of the carbohydrates when you are active during the day. So a woman weighing 130 pounds should eat (130 x 2 grams) or 260 grams of carbohydrates a day. More carbohydrates for a very active woman; a little less for less active.
Let’s talk about the glycemic index. The glycemic index shows how the carbohydrates you eat affect your blood sugar levels. Foods with a high glycemic index quickly deplete blood flow. Foods with a high glycemic index, such as simple carbohydrates, increase glucose and insulin levels in the blood and facilitate glycogen synthesis. White bread has a high food index – 100. Eat foods with a high glycemic index immediately after your workout. Other carbohydrates should come from fruits, vegetables, bread, pasta and cereals.
Here is a breakdown of carbohydrates and glycemic index: foods with a high glycemic index (over 85) honey, corn syrup, bagel, white bread, cornflakes, raisins, potatoes (baked, boiled or grated), sweet corn; Foods with moderate glycemic index (60-85) Spaghetti, pasta, oatmeal, banana, raisins, oranges, rice, yams, baked beans
Foods with low blood sugar (up to 60) apple, applesauce, cherry, dates, figs, peaches, pears, plums, beans, chickpeas, green peas, white beans, red lentils, whole milk, low-fat milk, yogurt. (Reproduced from the third edition of the ACE Personal Trainer Manual.)
I hope you liked this article. Look for the following two articles in this series about fats and proteins.
It is important to understand your body, eat real food and how it affects you.
Never stop learning. The only time the training ends is when we get to the end.
Fitness is not a one-off event, but a journey to enjoy.
Life is not only about achieving your goals, but also enjoying the process.
Keep smiling and strive to be as good as you can,