The mighty carb

An introduction to the most important macro nutrient

Carbohydrates are the most important macro nutrients when it comes to any body transformation. We all heard about the low carb diets. But why are they so important?

A carbohydrate is the primary source of energy for our body. It is like a fuel, that keeps the natural furnaces in our cells burning. The right carbohydrate consumption is very important in any kind of sporting performance.

Carbohydrates get broken down into glucose, by our digestive systems. These are the molecules that enter the bloodstream and provide energy for our muscles and organs, also referred to as blood sugars.

When carbohydrates enter your digestive system(stomach) your body starts releasing hormones which are specifically designed for energy release and storage. One of those hormones is insulin. Diabetes occurs when your body has an imbalance of this hormone. This imbalance is caused by over consumption of wrong carbohydrates, at the wrong times.

Carbohydrates are separated into two categories sugars and starches. Sugars are simple chains of carbohydrate molecules, while starches are longer and more complex. Therefore sugars are broken down quicker, while starches are broken down slower. This simple distinction between sugars and starches isn't enough to decide whether a carb is good or bad. What's more important is GI

All carbohydrates have a value assigned to them. This value is called Glycemic Index or GI. This value measures the speed at which the carbohydrates are broken down and released into your bloodstream as glucose. This value is the most important value when it comes to determining whether a carbohydrate is good or not. Lower GI means more sustained energy release, while higher GI means an energy spike.

GI varies from food to food. Some things that influence it are the fiber content of the food, whether the carbohydrate is sugary or starchy, whether the food contains other micro nutrients like vitamins and minerals. The lower the value the better the carbohydrate. Lower value means that the energy release is more stable and sustainable. It also indicates that the food contains more fibre, vitamins and minerals. GI databases are available online and I suggest you start checking the GI of the foods you eat.

An easier method of determining the healthiness of a carbohydrate - is to think about how it is produced. For example. White bread is made from white flour, white flour is refined flour made out of grains like wheat. Grains are natural and are full of fibre, vitamins and minerals. However when those grains are refined into white flour, the processing strips the natural good stuff from them. You are left with pure starch in the form of white flour. It tastes better, because your body can break it down more easily, but it raises your blood sugar levels very quickly.

Having to much sugar(glucose) all at once is bad. Those sugars can't be used up all at once, unless you're doing some sort of high intensity exercise. This causes hormone imbalances. It forces your body to store the unused energy as unhealthy fat and other substances. It also means that after the initial energy spike you have an energy crash. Your body tries to compensate and dramatically lowers the blood sugar levels. Because there is a lack of energy, your body can start breaking down muscle tissue. A lot of other problems I won't go into are cause by having to much sugar in your bloodstream.

Watching your carbohydrate intake is one of the most important things you can do in order to lead a healthy lifestyle and get the most out of your weight gain. To put on weight you need to be consuming a large quantity of high quality carbohydrates.

Today I covered some of the basics, which should give you a better understanding of healthy and unhealthy carbohydrates. There is a lot more to learn about them and their application to body transformations, whether you're looking to put on weight, loose fat or just lead a healthy lifestyle. All this information and more is available in the bodybuilding books I have listed on the right. If you're serious about changing your body, check them out.

Today's top 3:

1. The Truth About Building Muscle

Hands down the best book on gaining muscle weight, out there.

 

2. No Nonsense Muscle Building

An excellent book by a true expert.

 

3. Amazing Smoothies

Getting the extra needed calories and nutrients couldn't be easier.

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