Gym Myth 2: Carbohydrates Are Not Your Enemies

Carbohydrates are compounds comprisied of carbon, hydrogen and oxygen and are generally classified as sugars (simple), starches (complex), and fiber. But more importantly, your body's first choice for energy are carbohydrates and should comprise the majority of your daily caloric intake. Generally speaking, most moderately active adults should have a carbohydrate intake of between 50 and 70 percent. This will provide the necessary volume of fuel needed for energy to have a productive workout.

A monosaccharide is a single sugar unit, many of which are connected to make starches (the storage form of carbohydrates in plants) and glycogen (the storage form of carbohydrates in humans). Monosaccharides include glucose (commonly referred to as blood sugar), frutose (or fruit sugar), and galactose. Diaaccharides (two sugar units) include sucrose (or common sugar), lactose (or milk sugar) and maltose.

Despite the bad press and erroneous information about carbohydrates, due the popularity of low-carbohydrate diets, there is no need to reduce your percentage of carbohydrate intake to reduce fat. Weight loss or gain is due to total caloric intake, not by the type of macronutrients ingested.

The reasons why low-carbohydrate diets cause weight loss is because of low caloric intake and loss of fat-free mass. It makes sense that if you reduce your total caloric intake by dropping or drasticlly limiting carbohydrate-rich foods from your diet you will lose weight. But note that a long with the caloric reduction is the severe reduction of glycogen stores. For every gram of glucose taken out of glycogen, it brings with it 2.7 g of water. In the first week of a low-carbohydrate diet the loss of muscle glycogen (including water) can add up to significant reductions in body weight. This is how fad low-carbohydrate diets can promise dramatic results in a short period of time. But losing weight in this matter seriouly compromises the body's performance and function. Any eating style that omits a macronutrient such as carbohydrates is unhealthy.

Benefits of Carbohydrates:

Nutrition that fat and protein cannot provide (from complex carbohydrates)

Keeps glycogen stores full to provide energy for working muscles during intense physical exertion

Proper blood sugar levels, if there is a consistent intake of low glycemic carbohydrates

Spare protein for building muscle

They efficiently burn and ultilize fat and protein and

Parts of the central nervous system rely exclusively on carbohydrate.


So in a nut-shell you have the truth about carbohydrates; now go eat an apple and some carrot sticks.