Carbohydrate Fix
Carbohydrates are one of three primary micronutrients that provide the body with energy along with proteins and fats. Consumed carbohydrates are broken down in the body or converted into glucose which serves as the body's main energy source. Carbs can also be stored as energy in the form of glycogen or converted into fat then can be used as an energy source. Glucose is your bodies preferred energy source, as a deficiency in adequate cab intake may lead to muscle weakness and persistent fatigue. Your brain realizes heavily on glucose. Depletion of carbs may lead to headaches, poor concentration, and memory issues. When carbohydrates are strictly limited in the diet your body burns fat for energy producing ketones, a chemical your liver produces when it breaks down fat for energy. Carb depletion can result in symptoms of flu, nausea, and bad breath. Low carbohydrate consumption can lower serotonin production leading to mood swings, anxiety, and irritability,
Micronutrients boost energy benefiting your health. "Eating carbohydrates boosts brain serotonin through insulin driven mechanism that clears competing amino acids from the blood allowing the amino acid tryptophan to enter the brain.” ScienceDirect Personalized dietary carbohydrate intake goals depend on your lifestyle, health goals and activity level. The Institute Of Medicine recommends that a minimum of 130 grams of carbohydrates be consumed daily for adults. Other sources recommend that carbohydrates should compose 40-75% of daily caloric intake. Online carbohydrate calculators estimate the percentage of carbohydrates a person should consume each day based on factors including age, gender, height, weight, and activity level. A female who is 21 years of age, weighing 140 pounds, height 5 feet, 10 inches tall, who is very active participating in intense exercise 6 days per week is recommended dietary carbohydrates compose of 40-75 percent daily caloric intake. A male who is 21 years of age with a height of 5 feet, 10 inches tall weighing 230 pounds who is very active 6-7 times per week recommends that carbohydrates comprise 40-70 percent of daily dietary intake.
Healthy carbohydrates minimally processed whole foods packed with vitamins, minerals and fiber rich sources including oats, quinoa, brown rice, barley, farro, legumes, peas, beans, chickpeas, garbanzo beans, pinto beans, starchy vegetables like potatoes, sweet potatoes, beets, and fruits, berries, apples and bananas. nuts, seeds, chia, seeds, pumpkin seeds, almonds, walnuts, cashews are all delicious options. The most important carbohydrate is glucose, a simple sugar (monosaccharide) that is metabolized by nearly all living organisms. Glucose and other carbohydrates are a part of a wide variety of metabolic pathways across species of plants which synthesize carbohydrates from carbon dioxide and water by photosynthesis storing the absorbed energy internally often in the form of lipids or starch. Eating plant complex carbohydrates enhances your digestive system breaking down the glucose sugar which enters your bloodstream to fuel cells, muscles and organs. The specific effects on your body depend on the types of carbohydrates consumed as refined or complex carbs.
Complex carbohydrates are whole plant food sources found in fruits, vegetables, nuts, seeds, legumes, which are the healthiest carb options. The body slowly breaks them down resulting in a gradual rise in blood sugar without sudden spikes allowing your body's pancreas to release inulin slowly in the body. “ Carbohydrates are one of three micronutrients in the human diet along with protein and fat. These molecules contain carbon. hydrogen and oxygen atoms. Carbohydrates play an important role in the body. They act as an energy source to help control blood glucose and insulin metabolism, which participates in cholesterol and triglyceride metabolism and may ferment. The digestive tract begins to break down carbohydrates into glucose which is used for energy upon consumption. Any extra glucose in the bloodstream is stored in the liver and muscle tissue until further energy is needed.” PubMed Carbohydrate supplements like powders, gels, or sport drinks are consumed to provide fast reliable easily digestible sources of energy for the body.
NutraBio CarboMax Maltodextrin Carbohydrate powder is a supplement used for sustained energy, utilizing an unflavored calorie rich formula engineered to boost muscle endurance, without drawbacks of simple sugars keeping you strong throughout your workout. It offers quick reliable energy with a time released formula to ensure you are energized to the finish. CarboMax utilized advanced carbohydrate forms for optimal energy absorption maximizing your performance.
Cheers!
Patricia Lynn
Images Courtesy of artem evdokimov at ShutterStock
