Browsing: carbohydrates

On the one hand, eating vegetables is an important part of a healthy diet. On the other hand, some starchy vegetables (primarily corn and potatoes) can have a fairly high glycemic index, comparable to white bread and rice.

Complex carbs are better than simple carbs for a variety of reasons. Firstly, they have a low glycemic index and smoothly release their energy to the body. Secondly, most vegetables and whole grains contain complex carbohydrates, which explains their health benefits.

Glycogen is the muscle (and liver) store of carbohydrates used as the primary source of energy during exercise. The source of glycogen is glucose consumed with food (or with sports drinks).

The reason why it is difficult to give up sweets lies in psychology. Ultimately, sugar is not only a source of fast energy, but it also activates the areas of the brain responsible for pleasure and the production of dopamine – which, ultimately, forms an addiction.

The first rule of nutrition for weight gain is to increase the caloric content of the diet by 10-15%. Plus, to replenish glycogen stores (the main source of energy for muscles), carbohydrates with a low and medium glycemic index are needed. Among other things, to maintain optimal hormone production, the body needs various types of fats – and, of course, proteins. However, it is a mistake to think of a diet for gaining muscle mass solely as eating a lot of protein.

The carbohydrate window theory dates back to 1988 when the first study was published showing that eating carbohydrates immediately after a workout resulted in a twofold increase in muscle glycogen stores (compared to eating carbohydrates two hours later).