Know your Carb Timing
Are you confused whether to eat your carbs pre or post workout? Then look no further than this article, where we tell you everything you need to know!
Many people are scared of carbohydrates due to believing they cause you to become fat, leading to them causing many heated debates within the fitness world especially when talking about muscle gain or fat burning. During exercise carbohydrates stored in the muscles (glycogen) are used as glucose and are delivered as energy to the muscles being used.
The more intense your workout session, the more carbs your going to need as fuel!
TWO TYPES OF CARBOHYDRATES!
The are two types of carbohydrates which are either simple or complex, and depending on which ones your consuming, believe it or not they are better at certain times throughout your day.
Simple carbohydrates provide the body with a source of almost instant energy, they don’t take long to travel in the bloodstream. Common examples of simple carbohydrates are – white bread, sports drinks and dextrose.
As you may of already guessed complex carbohydrates, take longer to fully digest meaning that they are slowly absorbed into the bloodstream. This is due to their larger size and fibre content. Common examples of complex carbs are – brown rice, whole-grain bread and popcorn.
4 HOURS BEFORE TRAINING
It’s easier to eat a few hours before your workout, this is because your body has time to digest the fuel properly and store it as energy ready for your workout! Aim for 0.25 – 0.5 grams of carbs per pound of body weight, trying to discover the best amount for you may take a little time and involves many factors such as performance goals, nutrition and the type of training you do. Some examples of carbs to be consumed are oatmeal or brown rice.
ONE HOUR BEFORE TRAINING
If you missed out and haven’t had a chance to fuel up for your workout, then now is the time to eat some simple carbs for a quick energy surplus! With eating simple carbs instead of complex you need less grams per pound of body weight meaning you only need 0.25 grams instead of 0.5. Some examples of the type of carbs that should be eaten one hour pre workout are white potatoes, white rice or white bread.
Make sure your aren’t carb-confused for the most effective workout!