Since it is a dry science article, the content and text will naturally be very long. I have always been rigorous in the face of popular science knowledge, and I will try my best to comprehensively expound the premise to talk about every point of view. Not for the length of your reading experience, but for those who study hard, you can understand more thoroughly, read complete viewpoints and materials, and avoid cognitive misunderstandings. Either don't talk about it or talk about it completely.
First of all, we should face up to the benefits of carbohydrate trainers eating enough carbohydrates:
Provide heat to meet the body's heat needs; Optimize sugar reserves; Muscle recovery after physical activity; Provide well-tolerated energy during training and competition; Provide a rapid energy source between meals to maintain blood sugar stability. ...
1. Carbohydrate is an efficient energy substance for human body, and glucose is the main fuel source for muscle activity. Why is it efficient? Because in the glycolysis system with glucose as fuel, the quantity and speed of ATP production are more and faster than those in aerobic system. Moreover, the higher the intensity of exercise, the higher the dependence on glucose as fuel. Our usual anaerobic training is generally high-intensity, which is very different from simple walking and jogging. When the activity intensity exceeds the maximum limit that the system provides enough oxygen to meet the energy demand, anaerobic glycolysis becomes the main way to produce ATP. For example, we do double bending under a certain weight. Because of its high intensity, ATP is mainly produced by rapid glycolysis of muscle glycogen in biceps muscle and blood sugar used for muscle movement and contraction. In addition, the larger the muscle volume, the higher the demand for potential glycogen storage.
2. Our brain needs 1 10- 140g of carbohydrates every day. 13 of the brain cells and red cells in our brain can only be powered by glucose. The American Institute of Medicine recommends that the human body ingest carbohydrate 130g every day, which is the average minimum glucose consumption of the brain. However, the low carbohydrate level will affect the energy supply of the human brain, which may be accompanied by the following phenomena: listlessness, drowsiness, slow brain speed, slow response, depression and even irritability.
3. Carbohydrates with low, medium and high GI have good carbohydrates, which are the general names of different types of sugar. In human body, it is mainly stored in two forms: glucose in blood and glycogen in liver and muscle. The main function of liver glycogen is to stabilize blood sugar, while muscle glycogen mainly provides energy source for muscle in aerobic and anaerobic exercise. Refined into the daily diet, we generally use the GI value of food to define the fluctuation degree of food for postprandial blood sugar. Based on 50g glucose, we compare the sugar increasing speed of other foods, and the GI value is set to 100. Universal GI & gt75 is a high-sugar carbohydrate (such as rice, sugar water, noodles, doughnuts), 50.
Next, we should know the disadvantages of low-carbon diet 1, central nervous system fatigue. Blood sugar is the main fuel source of the central nervous system. Hypoglycemia leads to central nervous system fatigue, often accompanied by irritability and inattention. Nervous system fatigue will lead to muscle fatigue, which will affect the training quality. Even after short-term training, liver glycogen and blood sugar are easily consumed, so sugar storage before exercise becomes particularly important.
2, affecting the quality of training As mentioned earlier, carbohydrates are an important substrate of our glycolysis system, and they are also the most efficient energy substances in the human body, which can quickly produce a large amount of ATP. Adequate sugar storage is particularly important for muscle exercise and maintaining a stable blood sugar level. Once carbohydrate is insufficient and the anaerobic glycolysis process of sugar is limited, ATP cannot be produced efficiently, which affects the normal level of trainers and athletes. Generally, athletes will supplement enough complex carbohydrates before the competition in order to give full play to their best level in the competition.
3, insufficient energy intake If the carbohydrate intake is insufficient, it will lead to gluconeogenesis in the body, that is, glucose is produced by non-carbohydrates, and the substrate comes from protein, fat and lactic acid. Usually, the rate of gluconeogenesis in protein is higher than that of fat, which means it is very unfortunate to tell you that if you eat less carbohydrates, the overall calorie intake is insufficient. Yes, you have lost weight, but the fat you think is actually more muscle. Some people say that I eat less carbohydrates, but the overall calories are enough! Then the problem comes again. Generally speaking, enough calories and less carbohydrates mean more protein or fat intake. Assuming that under the goal of reducing fat, fat intake is definitely an impossible form (except ketogenic diet), what is the result of protein's increased intake exceeding the physical needs (strength trainers need a certain protein to restore and maintain muscles)? 1, stored as fat. 2. Being excreted (there is a lot of metabolic waste). 3. Oxidation energy supply (not the best energy supply). 4, gluconeogenesis (meaning muscle loss) This may not be the result we want, so the intake of protein should be moderate, not the more the better. This principle also applies to people who gain muscle. Well, if you achieve the goal of reducing fat through a low-carbon diet, it probably means insufficient energy intake. The consequence of this continuous reduction in energy intake is weight loss, but it is more likely that the lost muscle weight is greater than the fat weight, so that fat accounts for a larger proportion in the overall weight. In other words, if you lose weight, your body fat will be higher and your basal metabolism will be lower. Maintaining this state for a long time will also cause weight rebound, and the rebound is basically fat.
Finally, under the goal of reducing fat, how to eat carbohydrates in a way? Many people don't eat carbohydrates because they think carbohydrates are the root cause of my obesity, but they are not. It's just that we don't know how to eat carbohydrates so as not to get fat. So how to eat carbohydrates in a way under the goal of reducing fat? First of all, the ideal carbohydrate intake range accounts for 50%-65% of the total daily energy. For example, I eat 2000 calories a day, and 1000 calories is carbohydrates. The recommended carbohydrate intake usually depends on the intensity and duration of exercise. In other words, the longer the duration, the greater the intensity of training, and the more carbohydrates are needed. The body's ability to store carbohydrates is limited. Therefore, supplying the right amount of carbohydrates at the right time can optimize the limited carbohydrate storage, ensure the better delivery of sugar to the brain, and improve sports performance. Therefore, carbohydrates are not the chief culprit for you to gain weight, so how to eat carbohydrates to gain weight needs to pay attention to the following points. (quantity, time, type)
1, try to choose medium GI carbohydrates all day. Except after training, we all know that if blood sugar fluctuates greatly, it will cause a high insulin environment, that is, a high anabolic environment (synthesis >; Decomposition). If you want to lose fat, you should try to avoid this high insulin environment. Therefore, in a day's diet, try to choose medium GI carbohydrates. Compared with high GI carbohydrates, it can steadily increase blood sugar and maintain a stable state. Recommended varieties: coarse grains such as brown rice and oats. Moreover, because the digestion time of coarse grains is longer than that of fine grains, blood sugar can remain stable for a long time, rising slowly and falling slowly, and the fluctuation range is not obvious. Simply put, you will find that eating coarse grains is more resistant to hunger than eating rice noodles.
2. The high GI carbohydrate types digested and absorbed in intake training are "necessary". First of all, you should be prepared about 3 hours before training and supplement enough medium GI carbohydrates. For example, oats and purple sweet potatoes (it is not advisable to ingest high GI carbohydrates within half an hour before training, which may easily lead to hypoglycemia) to ensure that blood sugar is stable during training and muscle glycogen in working muscles can function normally. However, if hypoglycemia occurs during training, that is, "when necessary" mentioned in our topic, we need to take some carbohydrates that are easy to digest and absorb to raise blood sugar and maintain sports performance. For example, sports drinks usually contain 6-8g of sugar per 100ml. Drink a few times, don't fill your stomach with water at once. Because if you consume too much fast sugar per unit time, it is easy to cause violent fluctuations in blood sugar, so you should go up and down quickly. And it will burden the stomach and affect the feeling of exercise. However, if you drink many times with a small mouth and still exercise, this phenomenon will not occur.
3. Take high GI carbohydrate+medium GI carbohydrate in proportion after training. Whether it is resistance training or aerobic training, during the training process, muscle contraction produces exercise, muscle glycogen will be exhausted to a certain extent, liver glycogen will be exhausted to varying degrees according to the intensity and duration of exercise, and protein in muscle will also be decomposed. Therefore, after training, we should not only quickly supplement protein, but also pay attention to the supplement of sugar, that is, carbohydrates. At this time, if you add some high GI carbohydrates while adding medium GI carbohydrates, it will be of great help to the rapid recovery of your body. On the one hand, high GI carbohydrates can be decomposed into blood more quickly, which can quickly replenish glycogen and improve blood sugar level. On the other hand, high GI carbohydrates can raise blood sugar relatively quickly, thus stimulating insulin secretion and creating a high anabolic environment, which is more conducive to the subsequent synthesis of carbohydrates (sugars) and protein (amino acids) and the rapid recovery of the body. High GI is only used as an aid, and medium GI is the main one. The two need to be reasonably matched according to a certain proportion. Here I recommend a high GI carbohydrate: medium GI carbohydrate ratio = 1: 3. (Suitable for ordinary fitness enthusiasts) Optional collocation: rice+brown rice; Mashed potatoes+whole wheat bread; White bread+oats …
4. While eating high GI carbohydrates, avoid taking too many calories per unit time. As mentioned in the previous article, high GI carbohydrates can raise blood sugar relatively quickly, thus stimulating insulin secretion and creating a high anabolic environment. Insulin absorbs nutrients into various cells of the body for synthesis. If you eat too many calories at this time, it will easily lead to fat accumulation, especially when you have high GI+ high fat, just like we eat braised pork with white rice and fried chicken legs with udon noodles at home, which has excellent fat-increasing effect! Therefore, on the one hand, we should try to avoid eating high GI carbohydrates while eating high fat, on the other hand, we should also avoid eating high GI while eating too many calories per unit time. The most important time for us to supplement high GI carbohydrates in a day is after training (the high GI intake in training depends on the specific situation). After training, protein and carbohydrates are the main supplements, and the proportion of medium GI carbohydrates is larger, so as long as it is not excessive, there is no need to worry about gaining weight. (The picture below is an example of a typical negative textbook. )
5. Eat more low GI carbohydrates rich in dietary fiber every meal. Eat more low-GI green vegetables and dietary fiber every meal, which increases the complexity and diversity of food types and forms. It can not only reduce the risk of heart disease, reduce the probability of constipation, but also help the body maintain stable blood sugar. For example, high GI carbohydrates: rice. When a person eats, sugar rises quickly and blood sugar fluctuates obviously. However, when it is mixed with a large number of vegetables, it will reduce its original GI value to a certain extent and become less likely to "get fat".
6. Conditionally determine the necessity of carbohydrate intake per meal. Whether before or after training, you should know the meaning of eating it. Eating, of course, makes it work. Then this requires us to look forward when eating every meal, and then draw a conclusion (looking forward: did my body have a deficit in sugar reserves before? Guhou: Will my next behavior require using my sugar reserves? )
Give some questions that students often ask. Grasp the direction, grasp the law, combine your own situation, and analyze specific cases. Never the same. The premise of all three cases is to reduce fat and preserve muscle. It is assumed that all office workers have a training plan once a day.
Case 1: early morning training, the training content is arm, discuss whether to eat carbohydrates (breakfast) before training.
Looking forward to the future: after every training (especially the last arm day), my glycogen was replenished in place. Now I just woke up, and my liver glycogen is insufficient, but my muscle glycogen is sufficient.
Guhou: The next training will mainly use the muscle glycogen of my arm.
Conclusion: I can start training directly without supplementing sugar, and then supplement it after training.
(Specific case analysis, there are different opinions about this piece. Welcome to discuss with me and learn from each other. )
Then at dinner, he should think again (mainly afterwards)
Guhou: Will my physical activities use sugar reserves next?
If he doesn't have any exercise or high-intensity mental activity at night, no meeting, no running, just playing games at home and watching TV and falling asleep. Then the consumption of sugar reserves by this kind of slight physical activity is very limited. Because of its low strength, it is basically done by body fat.
Conclusion: Less or no carbohydrate can be arranged in dinner.
This can not only slow down the fluctuation of blood sugar and avoid triggering a strong anabolic environment in the body, but also accelerate the body's fat supply and reduce fat better.
Case 2: training at four o'clock in the afternoon, the training content is hips and legs. Do you want to eat carbohydrates before training (lunch)?
Looking forward to the future: assuming that I mainly work in the office during the day, the activity intensity is not very strong, and I have been supplemented in the previous training (especially after the last hip and leg training).
Guhou: My body's sugar reserves will be used in the next four training hours.
Conclusion: Eat a little medium GI carbohydrate (at least three hours in advance) and add more carbohydrate after training, because the muscles of hips and legs are big and consume more.
Case 3: Training at 8 o'clock in the evening, the training content is chest, and whether to eat carbohydrates after training is discussed.
Many people worry that if they train late, the extra calories will accumulate into fat, which is what most people worry about. But we still can't escape the law of looking forward and looking back. This paper mainly discusses the necessity of carbohydrate intake after training.
Foresight: during training, muscle sugar is deficient and muscle is decomposed.
Guhou: No worries after eating and sleeping!
Conclusion: Eat! (Simply put, you have to make up everything after practicing, regardless of time)
Some students, especially female students in the fat-reducing period, may have such concerns: they are worried that their bodies will turn it into fat after training at night.
In fact, the two nutrients we need to supplement after training are carbohydrates and protein. One is to provide high-quality protein for muscle recovery, and the other is to make enough sugar reserves for the next training. So this time is night. Will it turn into fat? The answer is: not as exaggerated as you think! When we are relatively deficient in glycogen after training, the level of glycogen synthase in the body rises. At this time, the added carbohydrates will efficiently synthesize glycogen and restore muscle glycogen reserves. To put it bluntly, the carbohydrates you eat after practicing chest today will be tactfully added to the muscle glycogen of your pectoralis major, which will give you strength next time. It is the best time to supplement carbohydrates when glycogen depletion and glycogen synthase level reach the peak immediately after exercise. If you say that I will eat too late in the daytime tomorrow, then at this time, the activity of glycogen synthase will decrease, the ability to synthesize and restore muscle glycogen will decrease, and the body will continue to supplement insufficient muscle glycogen in the form of gluconeogenesis. At this time, the body is robbing Peter to pay Paul, at the expense of losing muscles, which is very unfavorable for the complete recovery of muscles after training. For example, like a growing boy. If you don't give him enough nutrition when he needs it most, giving it to him later will definitely affect the normal development of the child. Therefore, it is particularly important to supplement different kinds of carbohydrates immediately after training. However, please note that when glycogen storage reaches saturation, providing extra sugar to cells will make the extra sugar stored in the form of fat. However, even if you lose fat, you have to make up, just to make up! So to sum up, if you want to lose fat, carbohydrates alone have a lot to pay attention to and improve. It's not just eating less, it's the stupidest way. After we know the importance of carbohydrates and the disadvantages of low-carbon diet, and how to eat carbohydrates in a planned way according to our specific goals, we can better help us achieve the effect of reducing fat under the premise of health. In a word, it is necessary to sum up how to eat carbohydrates reasonably, that is, to eat the right amount of specific carbohydrates at the right time! To lose fat, it's not that you don't eat carbohydrates, but that you eat the right carbohydrates!