We recently highlighted one of our nutrition clients and the benefits of adding specific carbs back into her diet…Would this work for you? The answer is, again, it depends.
Nothing in nutrition is simple, and everything depends on the individual. Your goals, your health, your chronic conditions, your stress levels, your sleep, and your activity level… No surprise there for sure.
[headline style=”12″ align=”left” headline_tag=”h2″ line_height=”20″ highlight=”%23ebebeb” top_margin=”20″ bottom_margin=”20″]Carbs- 101[/headline]
Now, how do you get started learning about carbs? First step first- knowledge is power. Learn to read the food labels and nutrition facts:
- Check the serving size. You may actually be eating more than a couple servings without knowing it.
- Check the carbs per serving- and if you’re eating multiple servings, get out your calculator bro.
- Check the ingredients. From a health perspective, there should be minimal to no added sugars in the first 3-5 ingredients. (If you’re eating for performance, you may actually want those sugars at certain times…but I digress.)
Once you’ve become familiar with the food labels, keep a tally for your meals to see where you’re at.
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Again, everyone responds to carbs differently, so there is no universal rule on carb quantities per se. I have personally found thru self experimentation that I feel and perform well on 80-120g per day (~20-30% carbs), with most of my carbs consumed in the afternoon and evening…and yes, this is WAY lower than the USDA nutritional guidelines.
Pretty sure I’m going to have pancake nightmares tonight.
[headline style=”12″ align=”left” headline_tag=”h2″ line_height=”20″ highlight=”%23ebebeb” top_margin=”20″ bottom_margin=”20″]Diabetes Much?[/headline]
Of course, if you’re a diabetic, pre-diabetic, or have issues with metabolic syndrome/insulin resistance, your carbohydrate consumption should be minimal- and be obtained via mainly veggies and (some) fruit. I say “some” because fruit is sugar. Plain and simple.
If dealing with blood sugar issues, you will need to do some self experimentation, but a very general guideline would be starting with 15-25g of carbs per meal. (For reference, one slice of sandwich bread is ~15g of carbs.) Monitor your blood sugars frequently, and adjust your carb intake to produce optimal blood sugar levels. Yes, you can definitely eat way more carbs…which may inevitably lead to more medications. The choice is yours.
[headline style=”12″ align=”left” headline_tag=”h2″ line_height=”20″ highlight=”%23ebebeb” top_margin=”20″ bottom_margin=”20″]The Bottom Line[/headline]
Carbs provide energy. They are also important for muscle growth and for recovery. They can blunt the release of cortisol post workout. They are not evil. They serve a purpose. Just don’t eat shit, and figure out what works for you as an individual.
If you’d like help with your macronutrients, nutrition timing, learning how to optimize your nutrients, or need help with improving your blood sugars, contact us regarding becoming a Heavey Duty nutrition client.
~Nicole
