Contrary to popular belief and nutritional myths, carbohydrates are an absolute essential part of the diet and are a valuable source of energy for the human body. In fact, carbs are considered a chief source of energy for all body functions and muscular exertion. Interestingly, carbs also help regulate the digestion and utilization of protein and fat, thus making carbohydrates the boss of the “Macronutrients” (a group which include protein, fats, and carbohydrates).
It is vital to note that weight gain or loss is directly related to total energy intake and not the source of food eaten. This means that when total caloric intake exceeds the output, any excess carb, protein, or fat may be stored as body fat until energy expenditure exceeds energy output. Fiber (a product of carbohydrates) is associated with lower incidence of heart disease and certain types of cancer.
Carbohydrates ultimately are the determining and can be the limiting factor in exercise and sports performance. Maximal fat utilization cannot occur without sufficient carbohydrates. Furthermore, when a runner “hits the wall” or while performing high-intensity aerobic exercise, carbs play an essential role in providing energy to the body and helping the body push through more difficult periods of such exercise.
The NASM recommends that an individual should consume a high-carbohydrate meal 2 to 4 hours before exercising for more than an hour. Sports drinks are also considered a good source for maintaining blood glucose levels during exercise and for supplying glucose to working muscles whose glycogen stores are dwindling (glycogen: the complex carbohydrate molecule used to store carbohydrates in the liver and muscle cells). After exercise, consuming carbohydrates within 30 minutes of completing exercise is recommended to maximize glycogen replenishment. For altering body composition (or weight loss), the NASM recommends a 50-70% of total daily caloric intake of carbohydrates. Simply put, half of the food you eat during the day should be carbohydrate-based!
Long term success for weight loss and weigh maintenance is linked to realistic eating, which includes eating carbohydrates! Carbohydrates are a preferred form of energy that need constant replacement within the body. They are exclusively essential to certain parts of the central nervous system, as well. It is important to remember that carbohydrates are not the enemy in a weight loss plan but rather, it is smarter to be aware of caloric intake and stabilizing energy imbalance.
