Carbohydrates for Fitness

What are carbohydrates?

Carbohydrates, also known as ‘zaharide’ in Romanian, are sugars or starches. They represent a major source of food and an essential form of energy for the body.

Most women who monitor their body weight consider carbohydrates to be harmful to their health and the results achieved through sports, leading to gaining extra weight. In fact, healthy carbohydrates are essential for the body’s health and can help you lose weight, especially if you exercise and are physically active.

Carbohydrates are a fundamental source of energy and should be part of any healthy diet. They can be found in many foods. There are two types of carbohydrates: healthy carbohydrates – ‘good’ for the body, and carbohydrates that are not beneficial – ‘bad’ for the body.

Carbohydrates from added sugars in beverages or foods are considered ’empty calories’ and should be avoided.

On the other hand, carbohydrates from whole grains, vegetables, and legumes are recommended for consumption, providing you with the necessary energy and nutrients. Certain fruits and vegetables have low-calorie content and are rich in vitamins and minerals, while others are high in calories and nutrients. The key is to consume the right carbohydrates at the right time, engage in physical activity, and avoid ‘bad’ carbohydrates.

How many carbohydrates should we consume?

Carbohydrates are an important source of energy during workouts but also for overall health. They also provide a proper balance of nutrients that contribute to brain function and even influence mood.

The quantity and type of carbohydrates we consume depend on the type of workout we perform (e.g., high-intensity cardio workout vs. low-intensity stretching). If you practice jogging, you will need more carbohydrates than someone who practices yoga. You should consider the amount of carbohydrates based on the type of physical exercise you do, as well as the proportion with other types of foods such as protein and healthy fats.

When to eat carbohydrates

Morning is one of the best times to consume carbohydrates so that new carbohydrates replace stored carbohydrates consumed during sleep, rather than being converted into fat. Carbohydrates should always be combined with other foods in the morning.

Another favorable time to consume carbohydrates is about an hour before an intense weight training or cardio workout. This should be a easily digestible food (such as a fruit) so that digestion does not affect the workout. Of course, if you have recently had a meal before the workout and do not feel hungry, it is not necessary to consume carbohydrates before training.

After a workout, just like in the morning, you need carbohydrates to replenish the necessary nutrients for muscle recovery, prevent muscle soreness, minimize loss of lean muscle tissue, and maintain an active metabolism, which helps with weight loss.

Which carbohydrates to eat

You should always avoid carbohydrates that are not beneficial for the body. These are simple, processed carbohydrates that contain added sugars and refined grains, such as white bread, pastries, carbonated drinks, energy drinks, and similar products. These carbohydrates are high in calories, low in nutrition, and result in weight gain.

Healthy carbohydrates are found in whole grains, beans, fruits, and vegetables. This type of carbohydrates is good for the body because they contain important nutrients such as fiber, minerals, vitamins, and antioxidants. Some recommended examples of carbohydrates to consume include oats, chickpeas, apples, carrots, and sweet potatoes. In general, for ‘good’ carbohydrates, the digestion process takes longer, as they are not immediately converted into sugar.

Planning carbohydrate intake

Like other elements included in the diet, you should have a plan for carbohydrates. This plan should be structured as follows:

– Ensure that your diet contains ‘good’ carbohydrates in proper balance with other types of foods.
– Completely eliminate ‘bad’ carbohydrates.
– Choose the appropriate time to consume carbohydrates.
– Plan the consumption of carbohydrates based on the type of exercise you perform, both on workout days and in general.

Always consult a nutritionist and/or personal trainer for an appropriate nutrition plan tailored to your workout routine.”