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Potential health risks when consuming carbs
Carbohydrates have a potential role in the development of metabolic diseases, including type 2 diabetes and obesity.
Carbohydrate-rich food is thought to overstimulate the hormone insulin by causing chronically high blood sugar levels. One of the roles of insulin is blocking the use of fats as a fuel source. Insulin also promotes the storage of excess carbohydrate as fat and reduces the body's ability to control blood sugar levels. Eating a high-carbohydrate diet may increase fat mass and decrease muscle mass.
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Typical sport nutrition guidelines
Since late 1960, the energy status of muscles is deemed to be important in exercise performance.
Since carbohydrate is the preferred energy source for muscle contraction during intense exercise, sports nutrition guidelines recommend eating carbohydrate-rich food to maximis...
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Nutrition affects performance and recovery
- Recovery describes the processes inside the muscles that are stimulated by the stress of exercise sessions. These processes build up and result in increased endurance and muscle growth.
- Exercise performance describes the ability to perform exercise...
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Exercise and carbohydrate-rich diets
In exercise, carbohydrate-rich diets are often recommended to promote recovery and maximise performance.
However, research suggests such foods may not help exercise recovery. There is also a potential link with carbohydrate-rich foods and metabolic diseases.
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Carbohydrates and endurance training
Researchers have recently observed that limiting carbohydrate intake close to endurance training sessions might promote early muscle recovery and possibly long-term improvements in endurance.
- Studies show high carbohydrate intakes can suppress the activation of several genes ...
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Carbohydrates and resistance exercise
Consuming protein when doing resistance exercise is known to benefit muscle growth. Dietary carbohydrate plays little to no role in recovery from resistance exercise.
While high carbohydrate intake have traditionally been recommended to support resistance...
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A Good Night's Sleep
Lack of sleep is linked to an increase in the risk of obesity.
A lack of sleep has been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin. Not enough sleep has also been linked to increased blood sugar levels and insulin resistance, which ar...
Health benefits of intermittent fasting
- Weight and body fat loss
- Lowered blood insulin and sugar levels
- Possibly reversal of type 2 diabetes
- Possibly improved mental clarity and concentration
- Possibly increased energy
- Possibly increased growth hormone, at least in the short term ...
Fuss About Artificial Sweeteners (AS) & Sodas
With 15-20 calories per spoon, a small amount of regular sugar can be a part of anyone's healthy diet. Replacing it with AS might be causing more harm to your body than good.
In some studies, daily consumption of AS was associated with 36% greater risk for metabolic syndrome (obesity, high ...
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