Now that our trainings are getting longer, I wanted to discuss the importance of fueling your body.  Today let’s talk about the importance of carbohydrates.  There are two types of carbohydrates, simple and complex.  During training you want to increase your intake of complex carbohydrates.  Complex carbohydrates break down at a slower rate which means they provide a slow, steady form of energy which is best for long distance training.  A few complex carbohydrate food choices are pasta, rice, beans, vegetables, legumes and potatoes.  Beans and legumes are great choices for bariatric patients since they include both protein and complex carbohydrates.

Where does the energy come from?

The energy we utilize during long distance training primarily comes from glycogen, which comes from carbohydrates.  The more glycogen storage you have during training, the better you will feel and perform. The more you train, the more efficiently your body will store carbohydrates as glycogen.  This means having a consistent exercise program will condition your body to convert more consumed carbohydrates into glycogen vs. being stored as fat. Because carbohydrates break down into glycogen, the more carbohydrates you take in, the more available glycogen becomes. However, don’t let this be an excuse to overdo your carbohydrate intake.  For many, exercise is used as an excuse for an excessive intake of carbohydrates and typically poor quality food choices as well.  Remember to be mindful of excessive intake that can sabotage your efforts for performance.

As a bariatric patient you are taught to eat 4 oz. of food a meal and I usually recommended that 3 of those oz. are protein.  During training you may want to alternate your percentage of carbohydrate intake. For example, after trainings your post meal may consist of 2 oz. of protein and 2 oz. of a complex carbohydrate or 3 oz. of carbohydrate and 1 oz. of protein.  The key is to pay attention to your body and find out what works best for you.  Choose a combination of proteins and complex carbohydrates that help you feel your best.

Remember, complex carbohydrates are needed as part of a balanced meal plan for optimal performance and feeling great!

See this resource for complex carbohydrate options:

http://www.the-master-runner.com/complex-carbohydrate-foods.html

Happy and Healthy Training,

Prudence