The Correct Distribution Of Carbohydrates
In a balanced diet, the correct distribution of the basic nutrients protein, fat and carbohydrates is essential. In today’s article, we will focus on carbohydrates, which are essential sources of energy for the body.
The nutrient distribution (also the nutritional value relation) is fundamental to supply the organism with all the necessary nutrients and to stay healthy. You can also use it to maintain a healthy weight. Today’s post is about the correct distribution of carbohydrates throughout the day.
Juan Antonio Madrid, professor at the University of Murcia (Spain) assures that not only the amount and type of food are important to be able to lose weight, but also the time of day must be taken into account to achieve this goal.
Proper distribution of carbohydrates
Depending on what time of day you take in certain nutrients, they affect your metabolism. Appetite also changes with the times of day and adapts to the circadian rhythm. It is therefore worth taking this into account in order to benefit from the advantages.
However, this internal clock adapts progressively to the daily rhythm, so there is no specific time at which unneeded carbohydrates are stored as fat. But if you eat carbohydrates in the evening, for example, they replace the glycogen used up during the day.
If you exercise during the day and do not replace the energy used by ingesting food, the body is drawing on its reserves. However, if you consume too many carbohydrates and there is still room in the reserves, the excess carbohydrates will be stored in the form of fat, regardless of the time of day.
That is why the correct distribution of carbohydrates with the various meals is essential.
Proper Carbohydrate Distribution: They Are Important At Breakfast!
During the day it is important to distinguish two phases: activation and recovery. Daylight influences these phases, which each last about 12 hours.
- Whole grain bread
- Whole wheat pasta
- Whole grain cereals
But not only the correct distribution of carbohydrates is important, you should concentrate particularly on your individual situation and requirements.
Pre-meal snacks
When planning your planning, take into account not only the three main meals, but also snacks in the morning or afternoon.
In the mornings, we recommend, for example, fruit with natural yoghurt, i.e. a combination of carbohydrates and protein, to prevent the sudden rise in blood sugar levels. Because most types of fruit contain a lot of fructose.
The correct distribution of carbohydrates during exercise
If you exercise, we recommend foods that contain carbohydrates with a good glycemic index (this refers to the blood sugar- increasing effect of the food). It’s best to eat foods like fruit, oats, quinoa, etc. half an hour before training.
However, after exercising, you should use foods rich in protein to nourish your muscles.
Correct distribution of carbohydrates: After 6 p.m. no simple carbohydrates!
It is essential not to consume simple carbohydrates after 6 p.m. Because now the recovery phase begins, in which you can take in proteins and healthy fat to promote cell regeneration.
For example, you can have a cup of natural yoghurt with nuts as a snack and fatty fish or lean meat (poultry) for dinner. If you wish, you can eat a very small amount of complex carbohydrates as a side dish. However, you should completely avoid simple carbohydrates in the evening , because these are converted into fat reserves because you no longer use as much energy.
Final remark
Proper distribution of carbohydrates doesn’t mean that you should avoid them altogether. These are important belly stones, but they should be consumed at the right time of day and in the right amount. Carbohydrates are recommended in the morning, but you should be careful with them in the evening and, above all, avoid simple carbohydrates (e.g. industrial baked goods).
