5 THINGS YOU NEED TO DO FOR YOUR FITTEST YEAR EVER! PART 2
So it's the new year and you have just started your smart training program after reading part 1 of the series, you're on track to get a fit body but what next?
"What about nutrition Ian? Any tips? I want to recover quickly and get lean!'
Ahhh I thought you would never ask...
Next we will discuss a topic which I feel is over complicated, confusing and mis understood. Part 2 is all about carbohydrate intake.
1. The first thing you have to realise is that everyone's carbohydrate tolerance is going to be different but a great place to start and what will work for most of you(Not a bodybuilder or athlete) is eating most of your carbs post workout or with dinner.
"Wait a minute… How many carbs and what type? I eat 3 whole grain sandwiches a day to get my complex carbs in, surely that's the correct intake to get abs!"
Well my friend grains are not only pro inflammatory but also increase appetite, promote energy crashes and block the absorption of precious vitamins/minerals.
"Wait what's pro inflammatory?"
Good question, think about a simple trauma to your body… You've bumped your toe on the couch, it swells up and your body naturally has this healing response. What you eat can have the same effect especially with processed foods. Many modern diseases that exist today are a product of chronic inflammation which means you're repeatedly exposing yourself to a stressor. Foods containing sugar, grains and transfat are some of the main culprits… A few common symptoms of inflammation are fluid retention, joint aches and poor digestive health. As someone who has done a lot of nutrition consults over the years I can spot an inflamed person from a mile away.
Next time you decide to eat those 3 whole grain sandwiches think about punting your toe into the side of your couch repetitively, It wouldn't look so good after a while… same goes with the inside of your body.
Now, where were we?
2. When you don't train, sit at a desk all day and barely partake in anything physical you won't need many carbs.
On the other end of the spectrum if you run 10km, do 300 burpees and top it off with German volume training you're going to need to fuel up on carbs like sweet potato, white rice, quinoa, pumpkin, squash and nutrient rich sources of starch. It's okay to have fruit like blueberries, blackberries, raspberries, green apples, cherries and more if you have a sweet tooth.
"Why post workout or with dinner?"
It's a simple as putting back what you took out, post workout carbs are a great way to replenish what you depleted during your session.
"Okay Ian, I get it… but can show me a sample macro breakdown so I can better understand?"
Sure why not…
Breakfast: Protein + fat
Lunch: protein + fat + greens
Afternoon snack: Protein + greens
Post workout: Carbs + protein
Dinner: Carbs + protein + greens
-EAT CARBS POST WORKOUT
-EAT CARBS ACCORDING TO YOUR ACTIVITY LEVEL
BONUS GEEK INFO
Post workout carbs provide what's called an insulin spike, this helps blunt the stress response you created while training. Lowering the stress hormone called cortisol post workout gets your into a recovery state quicker. Not only do carbs help lower the stress they help shuttle nutrients into muscle cells, this is called Glut-4 translocation. Meaning tiny little cells raise to the surface and pull sugar into the muscle cells. Why is this good? It's difficult for your body to store these carbs as fat but rather they are used directly for muscle tissue.
Along with this process carbs also affect the brain differently than protein and fat, when consumed they produce what's called serotonin a key neurotransmitter for calming the nervous system which is why I like to add carbs with dinner or post workout!