Carbs:
The Key to Performance By Summer C. McNeill | B.S. Nutrition and Dietetics
Carbohydrate = carbs = CHO Carbs! There is much controversy and confusion around carbohydrates. It seems like everyone has their own opinion on whether carbs are “good” or “bad.” Well, I am here to tell you what the evidence says, starting with this; carbs are not good OR bad. Carbs have no moral value. They are just a source of fuel and energy for the body. That probably goes against everything you’ve ever heard. Every diet ad, magazine, and fitness influencer has probably given you their biased opinion on how you should consume your carbohydrates. So, take a moment, forget everything that you’ve learned, and let’s start with the basics. Carbohydrates provide energy for muscles, help preserve muscle protein, promote digestive health, fuel the central nervous system, and so much more. Carbohydrates are extremely complex, so for the purpose of this article we will focus on how you can utilize carbohydrates to fuel your performance.
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There are two types of carbohydrates, simple and complex. They can also be categorized as fast and slow, respectively. Simple or fast
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carbohydrates absorb into your bloodstream more quickly and are great for providing your muscles and brain with quick, ready-to-use energy. Complex or slow carbohydrates absorb more slowly and steadily which provides you with longer, sustained energy. Both types of carbohydrates should be included in your daily diet. Examples of simple and complex carbs: Simple: • Fruit • Sugar • Fruit juice • White rice or pasta • Honey • Lactose • Sports drinks Complex: • Whole grains • Oatmeal • Beans • Brown rice • Quinoa • Vegetables When we eat carbohydrates, they are first absorbed into the blood stream as what we call “blood glucose.” This is your body’s first and preferred choice of energy. Extra carbohydrates are stored in the liver
