{"id":84934,"date":"2024-08-14T12:41:38","date_gmt":"2024-08-14T10:41:38","guid":{"rendered":"https:\/\/runlovers.it\/2024\/dont-be-afraid-of-carbohydrates\/"},"modified":"2024-08-14T12:41:48","modified_gmt":"2024-08-14T10:41:48","slug":"dont-be-afraid-of-carbohydrates","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2024\/dont-be-afraid-of-carbohydrates\/","title":{"rendered":"Don&#8217;t be afraid of carbohydrates"},"content":{"rendered":"<hr>\n<ul class=\"td-arrow-list\">\n<li>\n<h6 id=\"carbohydrates-are-essential-for-everyone-especially-athletes-and-should-not-be-avoided-or-demonized\">Carbohydrates are essential for everyone, especially athletes, and should not be avoided or demonized.<\/h6>\n<\/li>\n<li>\n<h6 id=\"eating-carbohydrates-can-improve-sports-performance-and-mental-health-as-they-provide-energy-and-support-brain-function\">Eating carbohydrates can improve sports performance and mental health, as they provide energy and support brain function.<\/h6>\n<\/li>\n<li>\n<h6 id=\"carbohydrates-and-protein-work-together-to-optimize-muscle-health-depriving-yourself-of-carbohydrates-may-compromise-the-role-of-protein\">Carbohydrates and protein work together to optimize muscle health; depriving yourself of carbohydrates may compromise the role of protein.<\/h6>\n<\/li>\n<\/ul>\n<hr>\n<p>&nbsp;  Okay, let&#8217;s face it: carbohydrates have been demonized more than the man who one day decided that pineapple could fit nicely on pizza.<br \/>\nThey have also been victims of years of print campaigns that have painted them as the culprits of uncontrolled weight gain and the ineffectiveness of any diet that included them.<br \/>\nPerhaps it is time to give them the credit they deserve, not least because they are one of the nutrients that no one should be without, even more so if they are athletic.<br \/>\nAvoiding carbohydrates can do more harm than good.<br \/>\nIt is true that many diets that involve reducing or eliminating them are effective, but never forget that <strong>being thin does not automatically mean being healthy.<\/strong> So let&#8217;s be clear: carbohydrates, including sugars, are not an absolute evil and can even be a panacea for health and fitness.      <\/p>\n<h3 id=\"carbohydrates-what-exactly-are-they\">Carbohydrates: what exactly are they?<\/h3>\n<p>  Carbohydrates are a large and varied family.<br \/>\nThere are sugars, such as common table sugar, glucose and fructose, which are found naturally in fruits, vegetables and milk.<br \/>\nThen there are starches, which are the carbohydrate reserves of plants, and you find them in white bread and white rice.<br \/>\nFinally, there&#8217;s fiber, those indigestible carbohydrates that abound in whole grains, fruits, vegetables, and legumes and are critical for cleaning your gut.<br \/>\nImagine them just like brooms passing in the direction of their final destination (which ones it is you can easily imagine) and carrying away with them all the waste and debris they encounter on the way.      <\/p>\n<h3 id=\"lets-re-establish-sugar\">Let&#8217;s re-establish sugar<\/h3>\n<p>  Are you ready? Good: sugar is not poison. Yes, you read it right. As always it is the <strong>lack of moderation<\/strong> that is, but it is certainly not the teaspoon you put in your coffee that leads to diabetes.<br \/>\nExcessive amounts of sugar, on the other hand, are harmful, and the real problem is that very often they are found where you don&#8217;t expect them or where you think their percentage is negligible.<br \/>\nFor example, do you know how much sugar is in a can of Classic Coke?<br \/>\nAbout 30 grams, or 5 teaspoons, which is what you would put in five different cups of coffee.<br \/>\nSee how everything is relative?<br \/>\nPlus, for those who exercise, simple carbohydrates are a quick and valuable source of energy.       <\/p>\n<h3 id=\"why-carbohydrates-are-needed-in-sports\">Why carbohydrates are needed in sports<\/h3>\n<p>  Consuming carbohydrates can reduce fatigue before and during training.<br \/>\nFor endurance athletes, such as marathon runners, consuming carbohydrates is crucial to maintaining high energy levels.<br \/>\nEating carbohydrates before a workout undeniably affects performance, just as facing it physically tired can only lead to intolerable torment.<br \/>\nIt is not insignificant that a good part of the workouts most hated for the tedium and fatigue they cause is not attributable to the sport itself but to the conditions under which one faces them: it is obvious that if you are physically exhausted, even lifting a pencil seems unbearably tiring.     <\/p>\n<h3 id=\"they-are-also-good-for-the-mind\">They are also good for the mind<\/h3>\n<p>  Let&#8217;s start with a restrictive regimen condition or carbohydrate deprivation: is the mind affected?<br \/>\nResearch says that yes, low-carb diets can impair memory and attention.<br \/>\nTo function at its best, our brains need a good dose of carbohydrates.<br \/>\nIn addition, carbohydrate-rich diets give you a lot of food choices because, as we saw at the beginning, you can choose to consume them in the form of sugars, pasta, baked goods, fruits, vegetables, and nutrient-rich whole grains.     <\/p>\n<h2 id=\"carbohydrates-in-aid-of-protein\">Carbohydrates in aid of protein<\/h2>\n<p>  Carbohydrates and protein are two basic and different nutrients, yet within a complete diet they cooperate with each other.<br \/>\nIf carbohydrates are insufficient, the body turns to protein for energy.<br \/>\nBut their job is to replenish muscle mass exhausted by training, so depriving yourself of carbohydrates means diverting protein from its main use, with imaginable consequences.<br \/>\nInstead, taking in enough carbohydrates ensures that protein is used to build muscle and repair tissue, not to provide energy.     <\/p>\n<h2 id=\"friends-again\">Friends again?<\/h2>\n<p>  The next time you think about eliminating carbs (we&#8217;re friends now, let&#8217;s call them that) from your diet, remember: a plate of pasta can do much more than simply satiate you.<br \/>\nIt serves to fuel your body, your mind and helps you in sports.<br \/>\n(via <a href=\"https:\/\/lifehacker.com\/\">Lifehacker<\/a>)  <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Carbohydrates are essential for the mind and body.<br \/>\nHere&#8217;s why you should never eliminate them from your diet, especially if you practice sports <\/p>\n","protected":false},"author":2,"featured_media":84905,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":true},"categories":[15361],"tags":[],"powerkit_post_featured":[],"class_list":["post-84934","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.3 (Yoast SEO v28.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Don&#039;t be afraid of carbohydrates - Runlovers<\/title>\n<meta name=\"description\" content=\"Carbohydrates are essential for the mind and body. 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