Carbohydrates are getting a bad rap. For years, they’ve taken the heat for those annoying extra pounds that send people hustling for treadmills. But that’s just not fair.
“They’re not the villains,” said Jackie Berning, registered dietitian and consultant for several pro teams, including the Denver Broncos.
“Eat more than you burn of anything and you’ll get fat.”
The truth is, to get the most out of a workout physically and mentally, carbohydrates are a must. Carbs are the primary fuel for exercising muscles and the only fuel for the brain, which makes working out or thinking without them pretty tough.
“It’s almost impossible for people working out to reach the intensity they need or get the mental side of their game without enough carbs,” Berning said.
“Enough, but not too much” is the phrase that pays.
“Normal athletes–people who work out regularly but are not training for a marathon or endurance event–need to get about 60 percent of their calories from carbohydrates,” said registered dietitian Tammy Baker, spokeswoman for the American Dietetic Association.
If you’re wondering if you’re an elite athlete, you’re not. Those athletes know who they are and generally already have professionals guiding them.
Unfortunately, there is no magic number of carbs per day.
Carbohydrate needs are based on calories and percentages. Just as weight, physical build and metabolism are personalized, so too is the ideal number of calories. That number also depends on activity level and intensity. The more activity, the more calories needed and the more total carbs. But, whether you hit the gym twice a week or five times, carbohydrates still should be about 60 percent of your total calories.
More than 60 percent, consistently, and you’re probably robbing your body of other important foods, like proteins. Less than 50 percent means you’re using proteins and some fats for energy, which can be hard on kidneys and may increase cholesterol.
During exercise, the body burns primarily carbs first and then fats. But don’t be fooled into thinking that you can burn more fat by eating less carbs. To efficiently burn fat, some carbs are needed. Then as carbs wear out, the body switches to proteins, at which point you’re likely burning muscle.
Definitely not a good idea, especially long term.
At the other extreme, neither Berning nor Baker supports carbohydrate-loading diets.
“For the normal athlete, including runners,” confirmed Baker, “it’s just not necessary.”
But timing is.
When and how much you eat affects weight loss, especially if you’re working out. Too many people don’t eat, or eat very little, before hitting the gym, rewarding themselves with a large meal later–once “they’ve earned it.”
Bad move.
“To get the most out of a workout, you need fuel first,” said Tammy Burke, fitness director at Highland Park Hospital Health & Fitness Center. “Otherwise you won’t have the energy for a good, high-intensity workout.”
Personal trainer Mike Waller agrees. “It can even be a matter of safety. If you’re on the treadmill for 30 minutes without enough to eat, you can get lightheaded.”
Illinois law requires that specific dietary questions be left to registered dietitians, so Burke and Waller are careful about what they say to clients.
However, both recommend eating before lacing up the shoes.
“Before a morning workout, oatmeal and orange juice are ideal,” Burke said.
Not a great choice, even a doughnut is better than nothing.
“If a client comes in and hasn’t eaten anything within three hours, I’ll suggest stopping by the juice bar first,” Waller said. A fruit drink, apple, banana or bagel will do.
Sports drinks, such as Gatorade and Allsport, that have carbs can be a good source of energy, before, during and after a workout. They contain simple carbs that break down fast, providing quick energy. And they help replace fluids.
As for rewarding yourself for a good workout by eating large afterward, forget it.
“You do have to eat to reload your energy or you’ll be dragging the next day,” Berning said. But don’t overdo it. Consuming little or nothing all day often leads people to overindulge at night, which can add weight.
Women, especially, tend to eat light during the day and have a large dinner. Might as well hang out a “pounds welcome” sign.
“Whether you work out or not, if you eat more than half your calories at one meal, you’ll store many as fat,” Berning added. “All carbs or no carbs, it won’t matter.”
Bottom line? Carbohydrates alone don’t deserve the rap for fat, and they are essential to a good fitness routine.
