Nutrient Timing: When to Consume Carbohydrates

The consumption of carbohydrates is essential to a healthy body. If your carb intake is too low your physical strength can weaken. Carbs is to the body what gas is to a car. When you eat carb-nutrient foods the body processes the carbs into glycogen. The glycogen is stored in the body's muscle tissues and liver tissue. When the body is active , such as working, playing, or exercising, the active muscles taps into the stored glycogen and uses it the way a car uses gas. As the carbs (the glycogen) is used its amount stored in the muscles decrease and the body starts to slow down and feel tired. So the amount of carbs stored in the body is the limiting factor to performance and energy level.

However under the health conscious school of thought there is the argument against consuming carbs and or limiting the consumption of carbs to as little as possible. This is because it can cause weight gain. There are diet plans, such as the Atkins Diet which limits the consumption of carbs to lose weight. However, people who go on such diets tend to loss muscle mass and strength, resulting in low energy.

The best way to manage the weight, strength, and energy issue associated with carbs is to do Nutrient Timing. Nutrient Timing is picking the right time to consume a nutrient so that it will preform its function to the fullest. The best way to do Nutrient Timing in the consumption of carbs is to divide carbs into two groups: Quick Carbs and Slow Carbs.

QUICK CARBS
Quick carbs are carbs that are quickly stored in the body when consumed and are ready to use as fuel. Quick carbs come in the form of specially formulated sport drinks, sports beans, vitargo, sugary candy and other sweets. Quick carbs can bring about weight gain. It boosts the production of insulin which brings about protein growth in the muscle tissue. Increase growth also increases glycogen storage. If you are an athlete, body builder or just trying to get in shape and need a little extra weight, it would be a good idea to increase your intake of quick carbs. After a vigorous work out your muscles are like a squeezed out sponge. If you wait hours before eating your muscles tissue will not be receptive to the carbs you consume. The best thing to do is to consume quick carbs, such as a sports drink, 30 minutes after completing your physical activity. Your muscle will instantly absorb the carbs and regain strength. Instead of eating candy eat protein bars found in nutrition stores. They are specially made to provide a balance of carbs and protein.

SLOW CARBS
Slow carbs are carbs that are processed into glycogen slowly. This is because the sources of slow carbs contain other nutrients that are essential to the body and must be processed as well. Slow carbs do not give the body a high sudden energy rush like quick carbs do and they do no burn off fast like quick carbs. Slow carbs are a more nutritious carb. Unlike quick carbs it can over a longer term prevent tiredness, satisfy hunger, and increase strength. Slow carbs also cause weight gain. This occurs when muscle tissue is not receptive to it. The carbs gets stored away in the body as fat.

The best time to eat slow carbs is with each meal, breakfast, lunch, and dinner on a daily bases. I found they should be eaten before physical activity since it takes time for slow carbs to break down, by the time a person finish a vigorous workout the slow carbs will have been converted to glycogen and the muscle tissue will tap into it and use it. At the same time limit your consumption of quick carbs. This can prevent weight gain and at the same time provide the energy and strength the body needs. Also when consuming slow carbs be sure to eat plenty of fruits and vegetables because they contain nutrients that can prevent weight gain.

Common sources of slow carbs are pasta, whole grain cereals and bread, potatoes, apples, bananas, pineapple, carrots, and broccoli.

Carbohydrates are very essential. Regardless of the latest heath trends in dieting continue to consume carbs. Evaluate you health need and organize your carb consumption that would best fit it.