Carbohydrate Timing: A Game-Changer for Your Workout

Nutrition Corner with Dr D 

Carbohydrate Timing: A Game-Changer for Your Workout

Carbohydrates play a critical role in energy production for workouts, and understanding correct  carbohydrate timing is key to achieving optimal athletic performance. Many athletes mistakenly believe that cutting carbohydrates from their diets will help them achieve their fitness goals, but this couldn't be further from the truth. In fact, carbohydrates are the primary source of fuel for your muscles during exercise. Without enough carbohydrates in your diet, your body will start to break down muscle tissue to use for energy, leading to decreased athletic performance and potential injury.

II. Types of carbohydrates

 

There are two types of carbohydrates: simple and complex. Simple carbohydrates, such as those found in sugary drinks and candy are quickly absorbed by the body. Complex carbohydrates, such as those found in whole grains and vegetables are absorbed more slowly.

 

Recent research suggests that the type of carbohydrate consumed can have a significant impact on athletic performance. For example, consuming simple carbohydrates before a workout can lead to a rapid rise in blood sugar levels, followed by a quick drop in energy levels.

 

This can result in fatigue and poor athletic performance. On the other hand, consuming complex carbohydrates before a workout can provide a sustained release of energy, leading to improved athletic performance.

 

Maltodextrin is a type of carbohydrate that is popular among athletes and fitness enthusiasts. This complex carbohydrate is rapidly absorbed by the body and provides a quick source of energy to working muscles, making it a popular choice for sports drinks and energy gels.

Recent studies have shown that consuming maltodextrin during exercise can improve endurance and delay fatigue, making it a valuable addition to an athlete's diet. However, it is important to note that consuming too much maltodextrin may lead to an increase in inflammation and oxidative stress, which can have negative effects on overall health.

 

Resistant starch is another lesser-known type of carbohydrate that has gained attention in recent years. This type of carbohydrate resists digestion in the small intestine and instead reaches the large intestine where it is fermented by gut bacteria.

 

Resistant starch can be found in foods such as beans, lentils, and unripe bananas. Recent studies have shown that consuming resistant starch before exercise can improve endurance and increase fat burning during exercise.

 

In addition to its benefits for exercise, resistant starch has also been shown to have a number of health benefits, including improving insulin sensitivity and reducing inflammation.

 

Incorporating resistant starch into one's diet may be a beneficial way to support overall health and exercise performance.

It is important to note that the timing of carbohydrate consumption can also impact athletic performance. Consuming carbohydrates too close to a workout may lead to digestive discomfort, while consuming them too far in advance may not provide enough energy during exercise. Therefore, it is recommended to consume carbohydrates 1-4 hours before exercise to optimize athletic performance.

 

Carbohydrate Metabolism

Carbohydrate metabolism is a complex process that plays a crucial role in athletic performance. During exercise, the body relies on carbohydrates to provide energy to working muscles. Recent research has shed light on how the body processes carbohydrates during exercise and the lesser-known facts about how carbohydrates affect muscle protein synthesis.

 

When carbohydrates are consumed, they are broken down into glucose and stored in the liver and muscles as glycogen. During exercise, the body taps into these glycogen stores to provide energy to working muscles. As the intensity and duration of exercise increase, the body relies more heavily on carbohydrates for energy production.

Recent studies have shown that the timing of carbohydrate consumption can have a significant impact on muscle protein synthesis. Muscle protein synthesis is the process by which the body builds new muscle tissue.

 

Consuming carbohydrates during or immediately after exercise has been shown to enhance muscle protein synthesis and promote muscle growth.

 

In addition to the timing of carbohydrate consumption, the type of carbohydrate consumed can also affect carbohydrate metabolism. Research has shown that consuming carbohydrates with a high glycemic index (GI) can result in a rapid increase in blood glucose levels, which can stimulate insulin release and promote the uptake of glucose into muscles. This can help to replenish glycogen stores and promote recovery after exercise.

 

However, consuming carbohydrates with a low glycemic index may be more beneficial for sustained energy during exercise. These carbohydrates are absorbed more slowly, resulting in a more gradual increase in blood glucose levels and a more sustained release of energy.

VI. Carbohydrate intake for exercise

Carbohydrate intake is crucial for athletes who want to perform at their best. However, the optimal carbohydrate intake for different types of exercise can vary, depending on factors such as the duration and intensity of the activity. Recent research has shed light on how athletes can calculate their individual carbohydrate needs and the benefits of carbohydrate "periodization."

 

According to the American College of Sports Medicine, athletes engaging in moderate-intensity exercise for 60-90 minutes per day require 5-7 grams of carbohydrates per kilogram of body weight, while those engaging in high-intensity exercise for more than 90 minutes per day require 8-10 grams of carbohydrates per kilogram of body weight. However, recent studies have shown that these guidelines may not be appropriate for all athletes, as individual needs can vary based on factors such as metabolic rate and glycogen stores.

 

To calculate individual carbohydrate needs, athletes can undergo a process called "fuel utilization analysis." This involves measuring the body's oxygen consumption and carbon dioxide production during exercise to determine the rate of carbohydrate and fat metabolism. This information can be used to create a personalized nutrition plan that ensures optimal carbohydrate intake for each individual.

 

Carbohydrate "periodization" is another recent development in the field of sports nutrition. This strategy involves varying carbohydrate intake based on the training schedule and competition timeline. For example, an athlete may follow a high-carbohydrate diet during intense training periods and reduce carbohydrate intake during rest periods. This approach has been shown to improve athletic performance and increase the body's ability to utilize fat as a fuel source.

 

It is important to note that the type of carbohydrate consumed can also impact athletic performance. Simple carbohydrates, such as those found in candy and sugary drinks, are quickly absorbed by the body and can provide a quick burst of energy. However, this energy is short-lived and can lead to a "crash" later on. Complex carbohydrates, such as those found in whole grains and vegetables, are absorbed more slowly by the body and provide sustained energy.

 

In addition to the type of carbohydrate, the timing of carbohydrate intake can also impact performance. Consuming carbohydrates before exercise can provide a source of energy for the body, while consuming carbohydrates after exercise can help replenish glycogen stores and aid in muscle recovery.

V. The effects of exercise on carbohydrate metabolism

Carbohydrate metabolism is an essential aspect of exercise performance, as carbohydrates are the primary fuel source for high-intensity exercise. In the short term, exercise causes an increase in glucose uptake by muscles, which leads to increased glycogen storage.

 

Long-term exercise training can also lead to adaptations that enhance carbohydrate metabolism, such as increased glucose transporter expression and increased mitochondrial capacity.

 

Recent research has shown that the timing and type of carbohydrate intake can have significant effects on exercise performance and carbohydrate metabolism. For example, consuming carbohydrates before exercise can improve endurance performance by increasing glycogen stores and delaying fatigue.

 

On the other hand, consuming carbohydrates during exercise can improve high-intensity exercise performance by providing a readily available source of fuel.

 

Another lesser-known fact is the role of carbohydrate availability in post-exercise muscle protein synthesis. Studies have shown that consuming carbohydrates after exercise can increase muscle protein synthesis rates, which may be beneficial for promoting muscle growth and recovery.

However, this effect appears to be dependent on carbohydrate availability during exercise, as exercising in a glycogen-depleted state can impair post-exercise muscle protein synthesis.

 

Calculating individual carbohydrate needs is also an important aspect of exercise performance, as the amount of carbohydrates required varies depending on the type, intensity, and duration of exercise, as well as individual factors such as body composition and metabolism.

 

Recent research has shown that carbohydrate periodization, or manipulating carbohydrate intake to match the demands of training, may be an effective strategy for optimizing exercise performance and promoting adaptations in carbohydrate metabolism.

 

For example, some studies have shown that training with low-carbohydrate availability may enhance mitochondrial adaptations and improve endurance performance.

 

Overall, understanding the effects of exercise on carbohydrate metabolism is crucial for optimizing exercise performance and promoting adaptations to training. Recent research has highlighted the importance of carbohydrate timing, type, and availability in promoting exercise performance and adaptations in carbohydrate metabolism.

 

Additionally, individualized carbohydrate intake and periodization may be effective strategies for optimizing exercise performance and promoting adaptations in carbohydrate metabolism.

 

VI. Carbohydrate timing and exercise

Carbohydrate timing is an essential aspect of exercise performance and recovery. Recent research suggests that carbohydrate timing can have a significant impact on exercise performance and recovery by affecting glycogen resynthesis, muscle protein synthesis, and overall energy levels. In this section, we will discuss the importance of carbohydrate timing and its lesser-known facts.

 

Carbohydrate timing refers to the strategic consumption of carbohydrates before, during, and after exercise to optimize performance and recovery. Carbohydrate availability is critical for exercise performance as it provides the necessary energy for muscle contractions.

 

However, research shows that the timing of carbohydrate consumption can have a significant impact on muscle glycogen resynthesis, which is crucial for recovery and performance.

 

Studies have shown that consuming carbohydrates immediately after exercise can enhance glycogen resynthesis by up to threefold compared to delaying carbohydrate consumption by even a few hours.

 

This is because muscle cells are most receptive to the uptake of glucose and glycogen synthesis during the first few hours after exercise. Moreover, consuming carbohydrates before exercise can improve glycogen storage, allowing for better performance during prolonged exercise.

 

In addition to glycogen resynthesis, carbohydrate timing can also affect muscle protein synthesis. Research has shown that consuming carbohydrates before exercise can enhance muscle protein synthesis by increasing insulin levels.

 

Insulin is an anabolic hormone that promotes muscle protein synthesis and inhibits muscle breakdown. Therefore, consuming carbohydrates before exercise can provide the necessary energy for exercise while also promoting muscle growth and recovery.

 

Another lesser-known fact about carbohydrate timing is the benefits of pre-exercise carbohydrate feeding. Studies have shown that consuming carbohydrates before exercise can improve exercise performance by increasing energy levels and reducing fatigue.

 

This is because carbohydrates provide readily available energy for muscle contractions, allowing for better performance during high-intensity exercise. Moreover, consuming carbohydrates before exercise can help reduce muscle damage, inflammation, and soreness, which can enhance recovery and improve overall performance.

 

The timing of carbohydrate consumption is also important for athletes who engage in multiple bouts of exercise in a single day or over consecutive days. Consuming carbohydrates during recovery periods between exercise bouts can enhance glycogen resynthesis, allowing for better performance during subsequent exercise bouts.

 

Moreover, consuming carbohydrates during prolonged exercise can help maintain energy levels and delay fatigue.

 

VII. Conclusion

Carbohydrates play a critical role in exercise performance and recovery. While most people understand the importance of carbohydrates for energy, there are several lesser-known facts that athletes and fitness enthusiasts should be aware of.

 

First, carbohydrate intake should be tailored to the type and duration of exercise. Recent research suggests that higher carbohydrate intakes may be necessary for endurance exercise compared to high-intensity interval training. Furthermore, individual carbohydrate needs can vary depending on factors such as body weight and exercise intensity.

 

Second, exercise can have both short-term and long-term effects on carbohydrate metabolism. In the short-term, exercise increases the use of carbohydrates for energy, leading to glycogen depletion. In the long-term, regular exercise can improve the body's ability to store and use carbohydrates for energy, leading to improved performance.

 

Third, the timing of carbohydrate intake is crucial for exercise performance and recovery. Pre-exercise carbohydrate feeding can improve performance by providing the necessary energy for exercise. Post-exercise carbohydrate intake can enhance recovery by replenishing glycogen stores and promoting muscle protein synthesis.

 

Overall, athletes and fitness enthusiasts should aim to consume adequate amounts of carbohydrates, tailored to their individual needs and exercise type. They should also consider the timing of carbohydrate intake for optimal performance and recovery. By paying attention to these lesser-known facts, individuals can maximize the benefits of carbohydrates for exercise.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Depression and Diet: Eat Your Way to Happiness

Nutrition Corner with Dr D 

Depression and Diet: Eat Your Way to Happiness

Depression is a widespread mental health disorder that affects millions of people worldwide. It is a complex condition that has a variety of causes, including genetics, environment, and lifestyle factors. While there are numerous treatments available, including medication and therapy, there is one factor that is often overlooked - diet. The connection between depression and diet is not well known, but it is a critical one. What we eat can have a significant impact on our mental health, and research has shown that making changes to our diet can help manage depression symptoms.

The importance of diet in managing depression cannot be overstated. What we eat has a direct impact on our brain chemistry, which in turn affects our mood and emotions. For instance, consuming foods high in sugar and refined carbohydrates can cause our blood sugar levels to spike and then crash, leading to feelings of fatigue and mood swings. Processed foods and trans fats have been linked to inflammation in the body, which has been shown to play a role in depression. On the other hand, consuming foods rich in omega-3 fatty acids, complex carbohydrates, lean proteins, and antioxidants has been shown to have a positive impact on mood and mental health.

 

While medication and therapy are effective treatments for depression, they often have side effects or are not effective for everyone. This is where diet can come in as a natural and effective way to manage depression symptoms. Making simple changes to our diet, such as incorporating more whole foods and reducing our intake of processed and sugary foods, can have a significant impact on our mental health. Additionally, addressing nutrient deficiencies and improving gut health through diet can also play a crucial role in managing depression.

 

Nutrient deficiencies are a common issue among people with depression. For example, research has found that low levels of vitamin D, iron, and B vitamins are associated with depression. These nutrients play essential roles in brain function and mood regulation, so it's crucial to ensure that we are getting enough of them through our diet or supplements.

Foods That Worsen Depression

Foods play a crucial role in our mental health, and what we eat can have a direct impact on our mood and emotions. Unfortunately, not all foods are created equal, and some can even worsen depression symptoms. Here are some of the foods that have been shown to worsen depression:

 

Refined Sugar and Carbohydrates:

Foods that are high in refined sugar and carbohydrates, such as candy, soda, and baked goods, can cause a rapid spike in blood sugar levels followed by a crash. This crash can lead to feelings of fatigue, irritability, and mood swings. Additionally, consuming too much sugar has been linked to inflammation in the body, which has been shown to play a role in depression.

 

Processed Foods:

Processed foods are often high in refined sugar, salt, and unhealthy fats. They are also low in nutrients, which means they offer little nutritional value to the body. In addition to contributing to inflammation in the body, processed foods have been linked to an increased risk of depression. One study found that people who consumed a diet high in processed foods had a 60% higher risk of depression than those who ate a diet rich in whole foods.

 

Trans Fats:

Trans fats are a type of unhealthy fat found in fried foods, baked goods, and snack foods. They have been shown to increase inflammation in the body and have been linked to an increased risk of depression. One study found that people who consumed high levels of trans fats had a 48% higher risk of depression than those who consumed lower levels of trans fats.

 

It's important to note that these foods don't necessarily cause depression, but they can worsen symptoms in people who are already struggling with the condition. Avoiding these foods and focusing on a diet rich in whole foods can help manage depression symptoms and improve overall mental health.

 

Foods That Help Manage Depression

While there are many treatment options available, including therapy and medication, research suggests that diet can also play a significant role in managing depression. In this section, we will explore some of the foods that have been shown to help manage depression.

 

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat that are essential for good health. They are found in fatty fish, such as salmon, as well as in plant-based sources like chia seeds and flaxseeds. Research has shown that omega-3 fatty acids can help to improve mood and reduce symptoms of depression. In fact, a study published in the Journal of Clinical Psychiatry found that supplementing with omega-3 fatty acids can be as effective as antidepressant medication for some people.

 

Complex Carbohydrates

Carbohydrates are a macronutrient that provides the body with energy. However, not all carbohydrates are created equal. Simple carbohydrates, such as those found in refined sugars and white flour, can lead to spikes in blood sugar and can worsen mood swings. On the other hand, complex carbohydrates, found in foods like whole grains, fruits, and vegetables, can provide a steady source of energy without causing spikes and crashes. Complex carbohydrates also contain important vitamins, minerals, and fiber that are essential for overall health.

 

Lean Proteins

Protein is an important macronutrient that is essential for building and repairing tissues in the body. Research has shown that eating a diet high in lean proteins, such as chicken, fish, and legumes, can help to improve mood and reduce symptoms of depression. This is because protein contains amino acids, which are the building blocks of neurotransmitters like serotonin and dopamine, which are important for regulating mood.

 

Foods High in Antioxidants

Antioxidants are compounds found in many fruits and vegetables that help to protect the body from damage caused by free radicals. Research has shown that foods high in antioxidants can also help to manage depression. One study published in the Journal of Psychiatric Research found that a diet rich in fruits, vegetables, and whole grains was associated with a lower risk of depression. This is because antioxidants can help to reduce inflammation in the body, which has been linked to depression and other mood disorders.

Some foods that are particularly high in antioxidants include berries, dark chocolate, green tea, and leafy green vegetables like spinach and kale. These foods are also rich in other nutrients that are important for overall health, such as vitamin C, vitamin K, and fiber. By incorporating more antioxidant-rich foods into your diet, you can help to support your mental and physical well-being.

 

How Nutrient Deficiencies Contribute to Depression

 

Vitamin D Deficiency

 

Vitamin D, commonly known as the sunshine vitamin, plays an essential role in maintaining good physical and mental health. It is produced by the body when the skin is exposed to sunlight and is also found in certain foods, such as fatty fish, egg yolks, and fortified dairy products. Research has shown that a deficiency in vitamin D is associated with an increased risk of depression.

 

The link between vitamin D deficiency and depression is thought to be related to the role of vitamin D in regulating mood and brain function. Vitamin D receptors are found in several areas of the brain, including the hippocampus, which is responsible for regulating emotions and memory. Studies have shown that vitamin D plays a crucial role in the production of neurotransmitters like serotonin and dopamine, which are important for regulating mood and emotional well-being.

Recent research has also suggested that low levels of vitamin D may contribute to inflammation in the brain, which is associated with depression and other mental health conditions. A study published in the Journal of Psychiatric Research found that individuals with low levels of vitamin D had higher levels of inflammatory markers in their blood and were more likely to experience symptoms of depression.

 

Iron Deficiency

 

Iron is an essential mineral that is required for many important bodily functions, including the production of red blood cells and the transport of oxygen throughout the body. Iron is also important for maintaining good mental health, as it is involved in the production of neurotransmitters like dopamine and serotonin, which are important for regulating mood.

 

Research has shown that iron deficiency is associated with an increased risk of depression and other mental health conditions. A study published in the Journal of Affective Disorders found that individuals with iron deficiency were more likely to experience symptoms of depression and anxiety.

 

Iron deficiency may contribute to depression by affecting the production of neurotransmitters like dopamine and serotonin. Low levels of iron can also lead to fatigue and other physical symptoms that may contribute to feelings of depression and low mood.

 

While iron deficiency has been linked to depression, it's important to note that supplementing with iron when levels are already adequate can be harmful. Over-supplementation with iron can lead to iron toxicity and may cause symptoms such as constipation, nausea, and vomiting. It's essential to have blood levels checked to determine if there is an actual iron deficiency before starting to supplement with iron. In general, it's best to obtain iron from whole foods rather than supplements, as foods that are high in iron are also typically rich in other nutrients that are important for overall health. If iron deficiency is confirmed, a healthcare provider can recommend the appropriate dose and form of iron supplementation to help manage symptoms of depression.

 

B Vitamins Deficiency

 

B vitamins are a group of essential vitamins that play an important role in many bodily functions, including energy metabolism, brain function, and the production of neurotransmitters like serotonin and dopamine. Research has shown that a deficiency in B vitamins, particularly vitamin B12 and folate, is associated with an increased risk of depression.

 

Vitamin B12 is involved in the production of neurotransmitters and is important for maintaining good brain function. Studies have shown that individuals with a deficiency in vitamin B12 are more likely to experience symptoms of depression, as well as cognitive decline and other neurological symptoms. Vitamin B12 deficiency is particularly common in older adults and vegetarians or vegans who may not consume enough B12-rich foods.

 

Folate, also known as vitamin B9, is important for the production of neurotransmitters like serotonin and dopamine, which play a crucial role in regulating mood and emotional well-being. Studies have shown that low levels of folate are associated with an increased risk of depression and other mood disorders.

 

B vitamins are also important for energy metabolism, and low levels of these vitamins can contribute to fatigue and other physical symptoms that may contribute to depression.

 

Overall, nutrient deficiencies can have a significant impact on mental health and contribute to the development of depression and other mood disorders. Mental health providers usually check the levels of important vitamins to determine if there is any vitamin deficiency that could be contributing to depression.  It is important to ensure that you are getting enough of these essential nutrients through a balanced diet or supplements, if necessary, in order to maintain good physical and mental health.

Foods That Improve Gut Health

 

Consuming a healthy, balanced diet is essential for maintaining optimal gut health. Foods rich in fiber, prebiotics, and probiotics can promote the growth of beneficial gut bacteria, enhance gut barrier function, and reduce inflammation, all of which can help improve mental health.

 

The Connection Between Gut Health and Depression

 

The Gut-Brain Axis

 

The gut-brain axis is a complex communication network that connects the central nervous system to the enteric nervous system, which controls the gut. The gut is home to trillions of microbes, collectively known as the gut microbiota, that play an essential role in regulating various physiological processes, including digestion, metabolism, and immune function.

 

Recent research has revealed that the gut-brain axis also plays a crucial role in the development and management of depression. Studies have shown that alterations in the gut microbiota composition and function can affect the brain's neurochemistry and alter behavior, including mood.

 

Recent research has revealed that the gut-brain axis also plays a crucial role in the development and management of depression. Studies have shown that alterations in the gut microbiota composition and function can affect the brain's neurochemistry and alter behavior, including mood.

Fiber-rich foods

Fiber is a type of carbohydrate that is not digested by the body. Instead, it passes through the digestive system, providing bulk and promoting regular bowel movements. Foods rich in fiber, such as fruits, vegetables, whole grains, nuts, and seeds, can help feed beneficial gut bacteria, promote the growth of short-chain fatty acids (SCFAs), and reduce inflammation in the gut.

 

Prebiotic-rich foods

Prebiotics are types of fiber that resist digestion in the small intestine and make their way to the colon, where they are fermented by gut bacteria. This fermentation process produces SCFAs, which have anti-inflammatory properties and can help improve gut barrier function. Foods rich in prebiotics include garlic, onions, leeks, asparagus, bananas, and chicory root.

 

Probiotic-rich foods

Probiotics are live bacteria and yeasts that are beneficial for gut health. They can help increase the abundance and diversity of beneficial gut bacteria, improve gut barrier function, and reduce inflammation. Probiotic-rich foods include yogurt, kefir, kimchi, sauerkraut, tempeh, and miso.

 

In summary, maintaining optimal gut health is essential for managing depression. The gut-brain axis plays a crucial role in regulating mood and behavior, and alterations in gut microbiota composition and function can affect mental health. Consuming a diet rich in fiber, prebiotics, and probiotics can help improve gut health, promote the growth of beneficial gut bacteria, and reduce inflammation, all of which can have a positive impact on mental health. By prioritizing gut health, individuals can take an important step towards managing depression and improving overall well-being.

 

Conclusion

 

In conclusion, depression is a complex condition that can be influenced by many factors, including diet. The foods we eat have a significant impact on our physical and mental health, and making conscious choices about what we consume can help manage symptoms of depression.

 

Foods that worsen depression include refined sugar and carbohydrates, processed foods, and trans fats. These types of foods can lead to inflammation in the body and have been linked to a higher risk of depression.

 

On the other hand, foods that help manage depression include those that are high in omega-3 fatty acids, complex carbohydrates, lean proteins, and antioxidants. Omega-3 fatty acids, in particular, have been found to be helpful in reducing symptoms of depression.

 

Nutrient deficiencies, such as vitamin D, iron, and B vitamins, can also contribute to depression. It's essential to make sure you're getting enough of these nutrients in your diet or through supplementation.

 

Moreover, recent research has highlighted the connection between gut health and depression. The gut-brain axis is a bidirectional communication pathway between the gut and the brain, and disturbances in the gut microbiome can impact our mental health.

 

Therefore, incorporating foods that improve gut health into our diet, such as fermented foods like yogurt, kefir, and sauerkraut, can be beneficial in managing depression symptoms.

 

Overall, while diet alone may not be a cure for depression, making healthy choices and prioritizing nutrient-dense foods can be a helpful tool in managing symptoms and improving overall well-being. It's essential to work with a healthcare provider to develop a personalized treatment plan that incorporates diet, exercise, and other lifestyle factors for optimal mental health.

by Dr. Michal Domeny DNP, L.Ac, CD/N