Manage Your Carbohydrate

carbohydrate source food

What’s up ? This is THE stephane ANDRE !!! I watched a Jamcore DZ’s video  and I learned some good stuff.

If you want to learn how to manage your protein, click here and for amino acids, click here.

Carbohydrates are the main source of energy for the body. It’s true that we can have energy with proteins and lipids but they provide less quantity of energy.

To put it simply, when you eat carbohyrates, they turn into glucose and then into glycogen. To better understand, I’ll take the example of a gasoline tank. Imagine that the tank is a muscle and that the gasoline is glycogen. Gasoline in the tank helps move the car and glycogen in the muscle helps move your body.

This glycogen is shared in many places in your body : 80% in your muscles, 14% in your liver and 6% in your blood.

Carbohydrate type

 

Most people know 2 types of carbohydrates, slow carbohydrates and simple carbohydrates. There is a 3rd type, it’s fibrous carbohydrate and unfortunately many people neglect them.

Slow carbohydrates :

  • Whole wheat bread / white bread (refined carbohydrate)

  • Whole wheat rice / white rice (refined carbohydrate)

  • Oatmeal

  • Cereals (muelsi is excellent because there are often lipids and carbohydrates that are added like nuts, raisins, etc. ).

  • Sweet potato / potato

  • Whole wheat pasta / white pasta (refined carbohydrate)

  • Kinoa

  • Couscous

Simple carbohydrates :

  • Fruit (fructose)

  • Honey

  • Dextrose

  • Maltodextrin

  • Lactose (it’s sugar in the milk)

  • Cluster dextrin (it’s perfect during your training session because it has a low glycemic index).

Fibrous carbohydrates (vitamin, fiber et minerals) :

  • Vegetables (aspargus, carrot, cauliflower, salad, etc)

Carbohydrate, insulin and insulin spike

insulin spike blood sugar

There is a special relationship between carbohydrates and insulin. When you eat carbohydrates, they turn into glucose, which is a type of sugar, and then glucose is turned into glycogen. Glucose is managed by insulin. Insulin is a hormone created by the pancreas. The insulin’s role is to manage the sugar’s level in the blood. This avoids having too much sugar in the blood (hyperglycemia) or not enough sugar in the blood (hypoglycemia).

The problem is that the majority of people eat any type of carbohydrate anyway and they may quickly get a lot of fat. It’s important to understand that each carbohydrate has a different gylcemic index and this glycemic index will cause different insulin spikes.

Glycemic index

A glycemic index indicates how quickly carbohydrates become glucose in the blood. It’s for this reason that it’s recommended to eat carbohydrate with a low glycemic index rather than those with a high glycemic index.

Carbohydrates with low glycemic index  :

  • Sweet potato

  • Oatmeal

  • Kinoa

  • Sugar free fruit juice

  • Whole wheat rice

  • Whole wheat bread

  • Whole wheat pasta

  • Fruits (apple, orange, cherry, pear, apricot)

  • Cluster dextrin (for your training session)

 

Carbohydrate with high glycemic index :

  • Potato

  • Couscous

  • Table sugar

  • White rice

  • White bread

  • White pasta

  • Cereal (Kellog, Nestle, etc.)

  • Dextrose

  • Sweet drink (soda)

  • Fruit (melon, watermelon)

Here is an exemple of low glycemic index carbohydrates to eat. For high glycemic carbohydrates, it’s recommended to eat them in moderation because if you eat them in large quantities, after several years, you have the risk to becoming diabetic or having other health problems.

Consumption

Always take into consideration your bodyweight and your training’s intensity. There 2 bad situations :

  1. Have a not very intense training and eat too much carbohydrates, which results in having too much fat in the body.

  2. Have intense training and eat a little carbohydrate, which results in being weak.

Take for example :

  • A man who weighs 85kg and is a beginner. In this case, it’s recommended to start with 3.5gr per kilo of bodyweight so 3.5 x 85 = 297.5gr of carbohydrates to eat a day.

  • A man who weighs 85kg and who is advanced or pro. In this case, it’s 5gr per kilo of bodyweight so 5 x 85 = 425gr of carbohydrates to eat a day. As an advanced person, the training sessions are really intense, that’s why you need this amount of energy.

  • A man who weighs 85kg and who wants to be shredded. Let things be clear, it’s being shredded and not losing weight. In this case is between 1.2 ans 2.5gr per kilo of bodyweight so it’s between 102 and 212.5gr of carbohydrates to eat per day.

The carbohydrates amount to eat is to be divided into 4-5 meals a day for ease of digestion. Each meal is balanced in carbohydrates, proteins and lipids.

To be shredded

shredded lean lose weight vs versus

Let things be clear, be shredded isn’t a weight loss. In this situation, leptin must be taken into consideration. Leptin is a hormone that regulates your appetite. When you start to lower your glucides, leptin will aslo decrease and you’ll be hungry. These feelings of hunger are created because of ghrelin. Ghrelin is a hormone called « hormone hunger » because it stimulates the appetite. Ghrelin also affects your insulin and testosterone.

This means that people who too quicly decrease their carbohydrates will fail because the lack of energy will be too brutal. The feeing of hunger will be too intense because the body has not had time to get used to the new diet. This is where nutrition is out of control.

Never reduce carbohydrate to 0. The people who do that, make a diet ketogenic and you have to master this type of diet. The professional bodybuilder is doing this diet for 4 weeks, but they can do that because of chemical aid (steroids) and they have a dietician. The problem is that those who aren’t professional athletes and who are on a ketogenic diet do that because someone told them it was good. That’s why in the gyms there are people who lose consciousness because they don’t have enough energy. You need 50 to 130 grams of carbohydrates, just for your brain, it’s not a simple diet to lose weight.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

8 powerful fruits for better health ?

phytonutrients fruit

They protect everything from your prostate to your erection. This selection comes mainly from the world’s best doctor: nature.

There is something important to not to do and you are far from the only one in this case. Most people are just as lax as you are on that. Too many people don’t follow a half of the recommendations to have a balanced meal with fruits and vegetables. And if you’re part of that crowd, there’s something you should know, your diet is probably deficient in vitamins, minerals, antioxidants and phytochemicals. All that your body needs in order to have a healthy health and canned fruits and fruit juices aren’t helping, it’ even the opposite.

If eating an apple a day keeps you away from medical visits, informations in this post will help to don’t see him.

Here is the famous list of fruits:

A) Pomegranate

Pomegranate

If you have ever suffered from erectile dysfunction, adding this “natural Viagra” to your daily diet. Research has shown that the powerful antioxidants in the seeds and pomegranate juice may help reverse oxidative damage, according to Oz Garcia (Ph. D), called “natural rusting“, the vascular system which plays a major role in the ability to achieve and maintain an erection. That is probably why some theologians believe that the pomegranate, not an apple, was the forbidden fruit in the Garden of Eden.

B) Apple

Apple

A medium apple is a snack, a pack of 4 grams of soluble fiber, which represents 17% of the required daily value. “This is important for controlling blood sugar levels and colon health” says Elson Haas (MD), author of Staying Healthy with Nutrition. It‘s also a good source for stimulating the immune system with vitamin C. “Apples also contain quercetin, which has antihistamine and anti-allergy

C) Grape

Grape

Studies have shown that carbohydrate intake to high glycemic index after training produces a greater amount of glycogen to replenish what you have depleted after a hard session. “The grape is a fruit with a high glycemic rate,” says nutritionist John Kiefer, “making it an ideal post-workout snack.” It’s also rich in vitamins A, C, B6, folate and several essential minerals.

D) Cherry

Cherry

Jonny Bowden (Ph.D), author of The 150 Healthies Foods on Earth, says that inflammation in the body is the root cause of most diseases and discomfort. “Chronic inflammation can cause havoc on your vascular system,” he says, “but many people also suffer from acute inflammation caused by sports injuries”. Studies suggest that weekend warriors eating tart cherries can relieve pain. Those that have the highest concentration of anthocyanins 1 and 2, enzymes that help to calm inflammation.

E) Blackberry

Blackberry

Garcia recommends blackberries for the exceptional power of its phytochemicals and vitamin K. “This is important for men, because it was proven that it helps reduce the risk of prostate cancer,” he said . “It is also rich in mineral manganese, which helps to support the production of testosterone.” Blueberries and raspberries are also rich in lutein, which helps to improve the health of the eye and helps prevent muscle degeneration.

F) Grapefruit

Grapefruit

The famous study of the Scripps Clinic “Grapefruit Diet” found that participants who ate half a grapefruit before each meal lost an average of 3.6 pounds (1.6 kg) in 12 weeks. “There is a great appetite suppressant,” said Bowden. “It also contains pectin, a soluble fiber that slows the progression of atherosclerosis”. Avoid eating grapefruit if you are under medical prescription because it interacts with enzymes of liver, so that the drug can stay in your body longer than expected.

G) Lemon

Lemon

“The citric acid in lemon helps break down fat and stimulates the digestive juices,” says Haas, which do 10 days of lemonade cure each year to reduce fat and cholesterol. “Add the juice of half a lemon in a glass of water every morning to support the function of liver and the gallbladder. “Drink a little fresh lemon juice before an exam or meeting. It has been proven that the energizing scent of lemon could alleviate fatigue, anxiety, nervousness and increase concentration and alertness. “

H) Papaya

Papaye

Papain, an enzyme in papaya is useful in relieving indigestion gas. Another of its enzymes, chymopapain, relieves inflammation. A cup of fresh papaya has only 60 calories and a good dose of vitamin C (88 mg). “When you’re purchasing papaya, seek out those who are more yellow and feels slightly soft when you touch“, says Dr.Garcia.

-Steph