How the Addition of Carbs Can Improve Your Active Lifestyle

Lifestyle

How the Addition of Carbs Can Improve Your Active Lifestyle

Anyone who lives an active lifestyle knows how important physical activity is to maintaining that sense of well-being. However, you also know how much energy it takes to maintain that lifestyle – workout routines, athletic training, competitions, injury rehabilitation exercises, and even the non-stop pace of your everyday life can take a lot out of you. That’s why carbohydrates are so important.

When your body uses energy, it first turns to carbs. If you’re working hard at the gym or in physical therapy treatments, it is important to fuel up on carbohydrates in order to reach your goals. For more information on how a physiotherapist can help guide you in your carb intake, contact NRG Athletes Therapy Fitness in Winnipeg, MB today.

Why are carbs so important?

To understand the importance of carbohydrates, you must first understand what they are. Carbs are identified as organic molecules comprised of equal parts hydrogen, oxygen, and water. They can also be split into two separate categories: simple carbohydrates and complex carbohydrates.

Simple carbohydrates are also known as simple sugars. Sugar is a fast-burning fuel that your body absorbs quickly. When you are in need of immediate energy in large quantities, your body will burn its simple sugars first. These carbohydrates will increase your body’s natural insulin levels until they are burned off.

Complex carbohydrates contain larger chains of sugars, but unlike simple carbs, they also contain fiber. Complex carbs burn much slower and steadier than simple carbohydrates, allowing insulin levels to increase less dramatically.

Both simple carbohydrates and complex carbohydrates can post different benefits depending upon the activity in which you are participating. For example, if a sprinter needs to burn a large amount of energy in less than a minute, simple carbs could help significantly. Conversely, endurance athletes who partake in steady, long-term activities will benefit more from the slow-burning complex carbohydrates. Whatever the case may be, carbohydrates can assist you in getting where you need to be for your physical goals.

Why cutting carbs isn’t ideal:

Any unwanted extra weight can undoubtedly hinder your active lifestyle. It not only slows you down and lowers your physical function, but it can also result in long-term effects to your weight-bearing muscles and joints.

Carbohydrates that go unused end up getting stored away as fat instead, which is why many people decide to cut out carbs when they are trying to stay fit. However, a physiotherapist will tell you that carbohydrates should be a plentiful part of your diet! Carbs are good for heart function, brain activity, and other physical processes. Additionally, cutting out carbohydrates from your diet will force your body to burn protein as a substitute fuel source. This can result in reduced muscle mass and an overall sluggish feeling.

Carbs can enhance PT treatments!

If you’re in a physiotherapy program for restoring injured tissues, boosting your muscle strength, or improving your range of motion, carbohydrates can help! If your physiotherapist prescribed active exercises, such as walking/running on a treadmill, swimming, or cycling, your body will need enough glycogen (blood sugar) to remain energetic and stay on track.

Because of this, your physiotherapist can advise you on how you should prep with meals before your physiotherapy sessions; for example, consuming 1 gram of carbs per kilogram of your body weight for each hour of activity. Your physiotherapist may also suggest adding additional carbs to your post-workout meal (in addition to muscle-building protein) because your body will still be burning fuel after your workout is complete.

Carbs can help you achieve the most out of your high-energy tasks or physiotherapy sessions. To learn more about how participating in proper dietary practices can help you achieve optimum results, contact NRG Athletes Therapy Fitness today and schedule an appointment!

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Reduce Pain and Inflammation Through Nutrition

Internal inflammation can wreak havoc with your health. You may already be seeing a physiotherapist for inflammation-related health issues, such as arthritis. Whether you have a specific diagnosis or generalized pain in your back and joints, NRG Athletes Therapy Fitness Winnipeg, CA can help. Your physiotherapist may also suggest an anti-inflammatory diet for additional pain relief.

What to Avoid

One of the quickest way to reverse nutrition-based inflammation is to stop eating the foods most associated with it. Unfortunately, for many people, these foods tend to be convenience items. That means that you may need to readjust how you think about preparing meals and snacks in your quest for pain relief.

On the plus side? There are few surprises in the types of foods that make inflammation worse. You probably already know these nutritional “no-nos” – they’re also bad for your heart and your waistline. So whether your guilty pleasures are savory or sweet, begin to ease them out of your meal plans.

Packaged meals and junk food snacks are often full of trans fat, sugar and preservatives. In addition, avoid fatty and fried foods, red meat, pastries and donuts, white breads, white rice and semolina pasta. If you’re at all sensitive to inflammatory foods, these are among the worst when it comes to bringing on painful flare-ups.

How to Replace Inflammatory Foods

Many “bad guys” in the food world have easy alternatives. Substitute white bread with whole-grain bread, white rice with brown rice, and semolina pasta with wheat or garbanzo pasta. In place of hamburger, chops and meatloaf, focus on fish, chicken and veggie “steaks.”

Preparation is also an important component of an anti-inflammatory diet. Avoid frying foods or ordering fried foods when eating out. Instead, opt for the same ingredients that have been grilled, roasted or steamed. Rather than topping main courses and side dishes with creamy sauces and dressings, choose healthier alternatives. Topping options for various salads, side dishes and main courses include vinaigrette, Greek yogurt, tomato salsa, fruit salsa, lemon juice and herbal olive oil.

Anti-Inflammatory All-Stars

Along with healthy substitutions of inflammatory foods, look for nutritional choices you can make that directly address internal swelling, Make sure to add these to your meal plans each week, and assess whether your health issues seem to ease in response.

Certain anti-inflammatory herbs, spices and supplements may provide some pain relief. Multivitamins and fish oil pills are among the supplements noted for their anti-inflammatory properties. Good herbal supplement choices include boswellia, green tea, cat’s claw and devil’s claw. Other non-food items are turmeric and fresh or powdered ginger for seasoning and green tea as a soothing beverage. (Enjoy green tea hot or chilled.)

The “rainbow” of fruits and vegetables that you’ve heard of for heart health and boosted immunity may also fight inflammation. Eat more colorful fruits like berries and mangos. Vegetables that range from dark green (kale and spinach) to orange (carrots and sweet potatoes) to red/purple (beets and tomatoes) to yellow (sweet peppers and corn) are also great choices.

Along with fish oil pills for omega-3 inflammation protection, add more actual fish to your diet. The types highest in Omega-3 fats are, not surprisingly, fatty fish. Salmon, herring, sardines, trout, mackerel and tuna all may provide some pain relief when inflammation is the culprit.

Long-term pain relief can rarely be achieved with diet alone. As important as nutrition is, it’s also crucial to consult your doctor about other ways to gain flexibility and reduce pain. Physiotherapy can help to work with your dietary changes. Together, these changes address the inflammation that’s causing stiffness and discomfort. Contact NRG Athletes Physiotherapy Winnipeg, CA today to learn more about how physiotherapy and nutritional coaching can make a difference.

Fuel Your Workouts! The Benefits of Proper Nutrition for Athletes

You are what you eat, so if your plan is to be the strongest, most powerful athlete you can be, then you need to eat the part. Focusing too much on the workouts and not enough on the nutrition side of becoming an athlete is a rookie mistake.

If you are heading out on a road trip, then you fill your car up with fuel. You aren’t going to go far or fast without the right fuel in your tank. It is no different when it comes to your body. If you plan to push yourself and you want to see results, then your body needs to have the right fuel in it. Otherwise you are going to hit a wall of fatigue, which puts you at an increased risk for injury and reduces the effectiveness of any workout.

Find your Fuel 

For the biggest benefit to your energy level and muscle-building potential, eating healthy has to be a full-time gig. You can’t expect to down a protein bar on your way to the gym and for that to make up for three solid evenings of fast food and ice cream. By making better nutrition choices day after day, you can set your body up for success and enhance your workout potential, allowing you to become the best athlete you can be.

Too often, people focus on the negatives that come with eating a healthy diet. There is too much emphasis put on what is cut out of the diet and not enough focus on what is gained.

Here is a breakdown of some of the key benefits that athletes will experience with proper nutrition: 

  • First and foremost, the thing that most athletes focus on about eating a healthy diet is that it really does fuel your performance. You’d be amazed how improved your ability becomes when you are hydrated, have eaten enough protein, and are not loaded down with saturated fats and simple sugars.
  • Eating a proper diet helps to improve skin and bone health, which means less irritation and pain as you push yourself to workout.
  • It is a lot easier to maintain energy levels when you are eating a diet that is rich in complex carbohydrates, so there is no need to go for caffeinated sodas and coffee.
  • Following a healthy diet reduces your risk of chronic disease, including your risk for heart disease, diabetes, cancer, and even arthritis. This health benefit is true regardless of age or other personal health factors. Staying healthy is key to helping you stay active.

If you are trying to up your game, then eating healthier may be the best place to start. Focus on the healthy ways that you can add to your diet, rather than thinking constantly about the foods that you are trying to eliminate. Supporting your body with a healthy diet is a great way to help your body stay up to the challenge of meeting your workout goals.

If you are having trouble meeting your fitness goals, or if pain is holding you back from being the best athlete you can be, then it is time to contact NRG Athletes Therapy Fitness. We can help you get back on track with the support and guidance you need to make the most out of every workout.

 

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