Carbs are delicious, help fuel workouts, support recovery, and assist in digestion via fiber. They’re also vital for optimal thyroid function and happy hormones.
To quote Ben House, “Sugar isn’t the devil & insulin isn’t either. Easily-accessible hyper-palatable foods are certainly a problem, but there is nothing intrinsic to sugar that makes it any more inflammatory than any other item you put in your mouth.”
Should we be crushing our weight in sugar & diabeetus? Certainly not, but the fear mongering over carbs & sugar is a littlee obnoxious.
Love CrossFit, Orange Theory, Spin Class, Lifting, Cardio? Being low carb or keto may not be best idea if we enjoy dipping our toes in glycolytic exercise modalities (glycolytic meaning they’re fueled by carbohydrates).
Worth mentioning that fruit breaks down to fructose, which is preferentially stored as LIVER glycogen (rather than muscle glycogen). Fruit is full of fiber, antioxidants, & tons of goodies, so def DO eat it – but perhaps limit to 1-3 servings a day ☺️
Dump the bulk of carbohydrates into sources of muscle glycogen, such as rice, potatoes, squash, & veggies. Our personal preference? Plan to crush 600-800g in veggies (~7-8c) and THEN fill in remaining carbs with the other stuff.
Anecdotally, it seems like a minimum of 150-250c are necessary simply for menstrual health & that low carb living may be a driver for amenorrhea or period problems. As always, mileage may vary!
From a coaching side, it’s super easy to analyze someone’s food quality based off their carb:fiber ratio. 400c & wimpy digits in fiber? Somebody is likelyyy not a member of the #greenshitgang
Don’t forget that glycogen stores take 24-36 hrs to replenish. Thus why intentional low-carb rest days are typically no bueno.
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