Hello everyone, Rob here to throw some fun new information your way regarding nutrition to help compliment your New Years Resolution (I shudder every time I say that… read my last post and you’ll understand why)… in a 3 post series to get you informed on our favorite Macro-nutrients everyone seems to love to hate.. Carbohydrates, Proteins and Fats!
So through my years in the field, I have heard it all… Fat is bad, Carbs are bad, Protein will kill you… blahblahblah. In this 3 post series, I am going to start with the current trending topic and tell you why Carbohydrates are not your enemy, and why they are necessary in proper portions within your bodily systems functions.
The first rule I always tell my athletes and clients is to avoid cutting your carbs completely. There are plenty of diet plans out there that say “Avoid carbs!” “Get rid of your carbs!”. I will tell you what… If you did you would be missing out on a great deal of benefits you can only get from carbohydrates. Moderation is key! Carbohydrate regulation is not a bad way to control weight loss solely because of the Carb’s role in the human body, its tendency to get stored, and its various control points. The concept of Ketosis is a controversial bodily function and is used as a tool by many to lose weight and maintain; I will explain this a little later in this post… but on to the functions of carbs.
Carbohydrates play many roles in the human body. The key importance of carbohydrates within the body is to provide the Brain adequate fuel for functionality as well as prevent skeletal muscle breakdown by providing the body with its key source of energy… Glucose. What is blood glucose you might ask? It is broken down carbohydrate released into the blood stream after consumption which is used by the body for a majority of bodily functions and the release of insulin. The glucose is taken in by a cell and broken down in the Mitochondria of the cell into ATP, aka energy. The insulin release process allows for the proper shuttling of glucose through the cell membrane into the cell, while regulating other functions sparing muscle tissue and fats from being broken down for use by the brain for energy.
If not for blood glucose and liver/muscle glycogen (stored glucose)… the body would begin conducting “glyconeogenesis”… aka the production of new glucose from adipose (fatty) tissue and amino acid chains. Fat oxidization sounds fantastic and the body’s muscular system has no problem using fatty acid chains for energy; however, the brain is another story. It takes time for the brain to adapt to using the Ketones eventually released due to carb fasting so it begins using stored Proteins for quick sources of energy. What is your key point of stored protein? Your skeletal muscle tissue! With regulated carb consumption we can prevent the breakdown of our main source of functional strength, and still maintain a healthy weight loss, maintenance or muscle gain (more likely with better carb consumption). Not to mention, one of the key things required to conduct fat oxidization just so happens to be.. GLUCOSE!
So on to the concept of Ketosis. Ketosis is the release of Ketones (acetocetate and hydroxybutyrate) for use as energy within the human body… more specifically for the Brain. As I had previously mentioned… During times of prolonged fasting, the body begins a process called glyconeogenesis creating glucose within the liver with broken down amino acids (consumed protein, skeletal and organ tissue including the heart, liver and kidneys.. yes you read correctly... your heart) and releasing fatty acid chains through fat oxidization. Those fatty acid chains can be used by most of the body’s functions and organs but cannot break through the blood/brain barrier. Ketones however, can be used by the brain and get broken down into acetone… sounds fun right? You’ll be breathing nail polish in no time!
With proper Carb consumption and regulation we can easily maintain a healthy Homeostasis and still maintain great weight loss or lean muscle gain. Carbs come in a variety of flavors, aka variations between super complex and almost indigestible, and the super simple (pure sugar). The more complex the slower it digests. A proper mix of healthy complex and simple carbs can allow someone to reap the benefits of carbohydrates, maintain a varied diet and still prevent storage.
I will say this.. with experience being in both a carb heavy and ketosis style eating regimen… The most successful I have ever had was from just regulating my carbohydrate intake to a healthy level with healthy fresh foods, maintaining a proper level of high intensity and long duration styles of training, and getting plenty of sleep!
Always remember everyone… 9 times out of 10 these crash diets, trending ideas and such go away and are replaced with another idea. 30 Years from now it will be the “fat free” trend again. Proper portions, coming from healthy whole food sources, along with regular exercise and recovery is key to a fit and healthy lifestyle. Cutting out the fat, or carbs, or what ever is just basically cutting calories and training at a calorie deficit; which you can do while still maintaining a healthy balance between the 3 and eating properly portioned meals. Stay healthy people! Don't be your own enemy and over eat on those holiday treats!
And Remember... Life's Tough, Get Fit! ...and Eat Healthy :)
