What are carbs?
- Carbohydrates or “carbs” (as they are more commonly referred to) are macronutrients (meaning bigger nutrients) that provide energy for our body to function and perform additional activities such as training, sports, etc.
- Carbohydrates are the body’s preferred fuel source
- Carbohydrates have 4 calories per gram (the same as protein)
- Carbohydrates should be utilised around training to provide fuel for most workouts and following training, to optimise recovery
- A carbohydrate dense meal should be consumed approximately 4 hours prior to training (this can be difficult to achieve if you train first thing in the morning and therefore ensuring adequate carbohydrates prior to bed may be required) and approximately 30 minutes pre and post-training to optimise performance and promote recovery.
Carb Up!
The following are some examples of healthy carbohydrate sources:
- Oats
- Quinoa
- Cous Cous
- Rice
- Fruit
- Vegetables
- Beans
- Potatoes
- Cereal
- Pasta
- Whole wheat
- Barley
- Rye
Remember not all carbohydrates are created equal. Your aim should always be to consume minimally processed carbohydrates (where possible) such as whole grains, vegetables, fruit, and beans, as these contain essential micronutrients and fiber, which will keep you feeling fuller for longer. Processed carbohydrate sources include food and drinks such as soft drinks, juice, lollies, cookies, and baked goods. While these products are delicious and can be consumed in moderation (think 80% whole foods, 20 % ‘soul foods’), they often lack vitamins, minerals, and fiber, leaving you feeling hungry, less satisfied, and therefore more prone to overeating.
Do you need some more help understanding nutrition?
If so, sign up today so I can help you achieve your health and wellness goals!
Click the link below to get started!