Post by MINX on Aug 17, 2006 3:27:46 GMT -5
Carbohydrate's role :
*Fuel for activity
*Immediate fuel for activity (from glycogen stored in muscles)
*Sustained energy for aerobic activity
*Major energy for high intense activity like weight training or sprinting (think 1RM)
*Protein sparer - nervous system uses carbohydrates
*Lack of carbohydrates causes protein to go through gluconeogenesis (conversion of protein to glucose) and be metabolized- This is NOT favorable!!
*Carbohydrates are metabolic primers, they are needed to completely burn fat
*Incomplete combustion of fat will result in ketone bodies
*Fat burns in the flame of carbohydrates.
*Carbohydrates are the primary fuel for the CNS. (Central Nervous System)
*Accute carbohydrate depletion may cause tunnel vision, nausea, irritability (AKA "low blood sugar")
*Recomendations for athletes:
50%-60% of calories should be carbohydrates
40%-50% from complex carbohydrates
10% from simple sugar
*Carbohydrate ingestions of 30 to 60 grams per hour are required to improve performance
*Too little carbohydrates=
More fat utilized as fuel source
Endurance can be reduced up to 50% until body adapts
Glycogen stores become depleted
Ketosis Break down of protein (muscle wasting) and incomplete burning of fats (ketone bodies)
*Possible symptoms of lack of carbs: weakness, dizziness, tunnel vision, fatigue, panting, strong breath
*Possible symptoms in diabetics: unconsciousness, coma and even possibly death in rare cases
Blood acidosis may impair exercise tolarance and performance.
Body can adapt and convert dietary protein to carbohydrates via gluconeogenesis
*If a too- low carbohydrate diet is coupled with insufficent dietary protein or calories, you risk burning lean tissue (muscle) by gluconeogenesis
*Too many carbohydrates=
Converted to fat and stored
Increases body fat by suppressing fat oxidation
*Glycemic Index
High glycemic indexed food should be eaten with other foods
Soluble fiber, fat, acidic foods, and protein (particularly meat) significantly blunts insulin spike
Keep blood sugar stable
Inhibits hunger shortly after a meal or snack
~MINX
*Fuel for activity
*Immediate fuel for activity (from glycogen stored in muscles)
*Sustained energy for aerobic activity
*Major energy for high intense activity like weight training or sprinting (think 1RM)
*Protein sparer - nervous system uses carbohydrates
*Lack of carbohydrates causes protein to go through gluconeogenesis (conversion of protein to glucose) and be metabolized- This is NOT favorable!!
*Carbohydrates are metabolic primers, they are needed to completely burn fat
*Incomplete combustion of fat will result in ketone bodies
*Fat burns in the flame of carbohydrates.
*Carbohydrates are the primary fuel for the CNS. (Central Nervous System)
*Accute carbohydrate depletion may cause tunnel vision, nausea, irritability (AKA "low blood sugar")
*Recomendations for athletes:
50%-60% of calories should be carbohydrates
40%-50% from complex carbohydrates
10% from simple sugar
*Carbohydrate ingestions of 30 to 60 grams per hour are required to improve performance
*Too little carbohydrates=
More fat utilized as fuel source
Endurance can be reduced up to 50% until body adapts
Glycogen stores become depleted
Ketosis Break down of protein (muscle wasting) and incomplete burning of fats (ketone bodies)
*Possible symptoms of lack of carbs: weakness, dizziness, tunnel vision, fatigue, panting, strong breath
*Possible symptoms in diabetics: unconsciousness, coma and even possibly death in rare cases
Blood acidosis may impair exercise tolarance and performance.
Body can adapt and convert dietary protein to carbohydrates via gluconeogenesis
*If a too- low carbohydrate diet is coupled with insufficent dietary protein or calories, you risk burning lean tissue (muscle) by gluconeogenesis
*Too many carbohydrates=
Converted to fat and stored
Increases body fat by suppressing fat oxidation
*Glycemic Index
High glycemic indexed food should be eaten with other foods
Soluble fiber, fat, acidic foods, and protein (particularly meat) significantly blunts insulin spike
Keep blood sugar stable
Inhibits hunger shortly after a meal or snack
~MINX