top
BODi - Best Tested Workout App
Shop   -  Blog  -  Index  -  About  -  Contact  -  Home

Carbohydrates - Are They the Enemy?

From Team Beachbody - Click here for resources, tools and information to help you to reach your health, fitness and positive lifestyle goals!

Carbohydrates have been getting a bad rap lately. They are what the body desires for fuel and what makes it run the most efficiently. Unfortunately, when improperly consumed, they can lower the body's metabolism and lead to the risk of either malnourishment or weight gain. Here is a quick rundown on what carbohydrates do, where you find them, and how to get the most out of their consumption.

Carbohydrates are a chemical compound of carbon, oxygen, and hydrogen. Common forms are starches, sugars, cellulose, and gums. They are more readily used by the body for energy than fats and proteins. They can be classified as "simple" or "complex."

Fiber is mainly an indigestible complex carbohydrate that makes up plant cell walls.

Complex carbs are found in whole grains, vegetables, nuts, some fruits and legumes. Incidentally, alcohol breaks down in your body as simple sugar. Most of your carbohydrate consumption should come in the form of complex carbs. Sugar, the most common simple carbohydrate, should be avoided in most cases.

When you consume carbs, your digestive system converts them to blood sugar (also known as glucose), which is stored in your muscle cells and liver. Your brain operates with the help of glucose in your blood as energy. When your training is intense, glucose stored within your muscles provides most of the energy for muscle movement. But when your body has all the energy it needs to store for muscle movement, the remaining carbs are stored as fat! YES... FAT!

As you can see, the key is learning how to take in just enough carbohydrates and not too many. This can be tricky business.

An athlete that needs to perform at a high-intensity output will obviously need more carbohydrates than a couch potato. But even sedentary people need some carbs. Your body burns carbohydrates all the time. When it doesn't have them, it turns to stored body fat. Now, this may sound like a good thing (and usually is!), but you should not force your body to do this always. It is not efficient and you will never get a maximum performance out of your body - and remember, this includes brain activity! The process of using stored body fat for energy is called ketosis and can be dangerous over prolonged periods. However, it can also be trained to where your body gets efficient at using stored body fat for energy, and that means exercising on an empty stomach at moderate intensity, but not moderate in duration.

In general, BeachBody.com recommends that your diet be close to 30% protein, 30% fat, and 40% carbohydrates. There are various theories about this ratio, most notably the research of Nobel Prize winner Dr. Barry Sears of "The Zone." But at the same time, some people with extremely high activity levels can consume carbs with no body fat consequence. (Bicyclist Lance Armstrong consumes around 80% carbs during events like the Tour de France and his body fat stays at 3%!) Experiment and see what works for you. A good way to start would be to cut way down on carbs and then slowly start adding more until you find the perfect energy point for you - with few highs and lows, but also no sustained lows.

Once you figure out the amount of carbs your body processes well, you will be able to gauge your diet decisions so that you do not eat so many carbs that you store them as fat, but so few that you are not getting enough energy for brain function.

_______________________________________________
RECIPE
************************************************
Gazpacho-Shrimp Salad
************************************************
A high-protein, low-fat dish that's a healthy alternative at work or school.

1 cup uncooked whole-wheat couscous
1 pound medium shrimp, peeled
2 14.5-ounce cans diced tomatoes with green pepper and onion
1 small cucumber, diced
1 yellow bell pepper, seeded and diced
2 tablespoons chopped fresh cilantro
1/2 teaspoon ground coriander
Salt and ground black pepper

Prepare couscous according to package directions. Meanwhile, in a large saucepan over medium-high heat, combine shrimp and enough water to cover. Bring to a boil. Once water boils (shrimp will be bright pink and cooked through; about 2 minutes), drain and plunge shrimp into ice water.

In a large bowl, combine tomatoes, cucumber, bell pepper, cilantro and coriander. Mix well. Add shrimp and toss to combine. Season to taste with salt and pepper.

Transfer couscous to four plates and top with shrimp mixture.

Per 2-cups gazpacho with shrimp and 3/4 cup couscous serving: 348 calories, 5% fat (2 g), 64% carbs (56 g), 31% protein (27 g)

Join the BODi Team
and Save 20% on
BODi Products

Learn About This Rewarding Business Opportunity
Annual BODi Membership
With Live Streaming Workouts
Now Just $179.00!
Beachbody On Demand Annual Membership with BODi Free Trial
Try the BODi Shake
30 Day Risk-Free Guarantee

Shakeology Daily Dose of Dense Nutrition
BODi and Shakeology Bundle
Save $284.78

Beachbody On Demand and Shakeology Bundle
BODi Performance Bundle
Save $269.78

Beachbody On Demand Performance Bundle
Free Sample Workouts
XB Sweat + Sculpt
Free Sample Workout
LIIFT MORE
Free Sample Workout
4 Weeks for Every Body
Free Sample Workout
FIRE AND FLOW
Free Sample Workout
Job 1
Free Sample Workout
645
Free Sample Workout
Let's Get Up
Free Sample Workout
9 Week Control Freak
Free Sample Workout
30 Day Breakaway
Free Sample Workout
#MBF
Free Sample Workout
Barre Blend
Free Sample Workout
10 Rounds
Free Sample Workout
LIIFT4
Free Sample Workout
Transform :20
Free Sample Workout
Shift Shop
Free Sample Workout
Mes de Mas
Free Sample Workout
back to top
What is Team BODi?
Free Sample Workouts
Streaming Workouts
Try Shakeology Risk-Free
Workout Programs
Nutrition Programs
Workout & Nutrition Bundles
Nutrition Products
Free Online Coaching
Free Sample Workouts
Lose Weight
Get Fitter
Team Howtobefit on Facebook Team Beachbody Coach Rich Dafter on Instagram Team Beachbody Coach Rich Dafter's Blog
Coach Rich Dafter
CEO and Head Coach
Rich Dafter
Top      
The goal of BODi is to provide you with solutions to reach your health and fitness goals. Click here to learn more about BODi Coach Rich Dafter.

Disclaimer: BODi® does not guarantee any level of success or income from the BODi Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See the US Statement of Independent Coach Earnings

© 2023 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Site Map  -  Shop   -  Home