The Truth about Fitness Nutrition - Low Carbs Myth Exploded

The good name of carbohydrates has been blackened over the years by misguided beliefs that they make you fat and as a result many fad diets have profited greatly from this myth.

Yes, it is true that carbohydrates are converted to glucose (sugar) within the body and yes, it is also true that if you don't use up the glucose, any surplus will be converted into fat and stored.

However, this can only happen if you consume more calories than you need.

But whether these additional calories come from high carb foods such as potatoes, pasta, rice or bread or from carrots, celery or salads is not important - it's the total number of calories that count.

Carbohydrates are not the enemy. In reality, maintaining a high carbohydrate diet is essential for all strength trainers, athletes and anyone who is serious about their fitness.

As a rule of thumb, a healthy diet should comprise approximately 70% carbs. There are some exceptions to this, like during "cutting", when the calorie intake is severely reduced and the proportion of carbs typically drops to 65%.

However, a cutting diet is designed for a very short duration, in most cases less than seven days.

So what happens when you don't eat enough carbs? Here are some of the main consequences.

1 The stores of glycogen within your muscles decrease which means that your muscles have less fuel to call upon. This makes exercise seem more difficult and the muscles are quickly fatigued.

2 With the depletion of glycogen, dehydration also occurs. This is not, as you will know, a desirable effect. However, many who follow the "trendy" low carb diets mistakenly regard the resulting "weightloss" as fat loss and a measure of success.

3 Glycogen is the body's fuel of choice and when it is in short supply, the body utilizes muscle protein instead. This leads to loss of muscle tone and mass, which have devastating consequences for a fitness regimen.

4 A diet low in carbohydrate is invariably low in dietary fiber. In the short-term a lack of fiber can create a bloated feeling and cause constipation. The long term consequences are though extremely serious, with heightened risks of cardiovascular disease and digestive track cancers.

5 Deficiency in a range of vitamins and minerals is common among those following a low carb diet, mainly because of the limited consumption of fruit and, to some extent, vegetables.

6 The normal metabolic processes are compromised. For fat to burn, sufficient carbohydrate is required to fuel the process. When it is in short supply, over time the body enters a state of ketosis, which causes immense stress on the liver and other organs and is potentially life-threatening.

Obviously, carbs play a vital role in a healthy diet and are essential to an effective fitness program.

Speak to a sports nutritionist or use a scientifically developed program like plan:one to make sure you are on track with your carbs.

Choose your carbs carefully and you will be rewarded with improved fitness and stamina.


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Nick Williams is an expert in human metabolism and nutrition and holds a BSc Hons in Biochemistry. Combining his scientific training and a lifelong interest in sports and fitness, he has designed and created plan:one, a powerful interactive fitness nutrition program that produces amazing results. Build Muscle Fast | Reduce Body Fat | Maximize Training Effectiveness. Full Access 14 day Trial at: http://www.startplanone.com