Is it okay to eat carbs while trying to lose weight? Sticking to the "golden time" actually increases the effectiveness.

Many people reduce their carbohydrate intake when trying to lose weight. Some even eliminate carbohydrates entirely to maximize their dieting effects. However, carbohydrates are our body's primary energy source and are essential for exercise. Exercising without sufficient carbohydrates not only reduces performance but also hinders muscle growth. Why are carbohydrates so important?

 

◇Used as a major energy source during exercise

 

Carbohydrates are the most efficient fuel. Carbohydrates typically provide 4 kcal per gram, while fat provides 9 kcal per gram, making fat a potentially superior energy source. However, considering the oxygen our bodies need to metabolize both nutrients, carbohydrates are about 7% more efficient than fat. Therefore, when we eat carbohydrates, our bodies store them as glycogen, not only in the liver but also in our muscles. This stored carbohydrates serve as the primary energy source during exercise. Carbohydrates are particularly crucial during endurance exercise lasting 90 minutes or more. In 2016, the American College of Sports Medicine (ACSM) recommended consuming 5-7 grams of carbohydrates per kilogram of body weight daily for high-intensity exercise of less than an hour. However, this recommendation was made for athletes; the average person should consume about 2-3 grams of carbohydrates per kilogram of body weight daily.

◇Finish eating at least 1 hour before exercising

 

To ensure a smooth workout, you should finish eating at least an hour before exercising. Consuming sufficient carbohydrates during this time will help synthesize muscle glycogen, improving endurance. It also reduces muscle damage and accelerates post-workout recovery. However, consuming carbohydrates less than an hour before exercise can actually impair performance. This is because undigested food in the stomach diverts blood flow to the digestive system. Poor digestion can lead to symptoms like bloating and heartburn.

 

◇Carbohydrates should be consumed immediately after exercise

 

After you finish exercising, it is best to consume enough carbohydrates within 45 minutes. This is because the body needs to replenish the glycogen stored during exercise. In fact, a study from the University of Texas at Austin found that consuming carbohydrates immediately after exercise increases muscle glucose uptake by three to four times. To speed up the recovery of muscle glycogen, eating foods with a high glycemic index, such as potatoes, bread, cereal, and pineapple, can be helpful.

 

 

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