Welcome to our blog

The daily Post

Debunking Carbs

 

The Myth:
Carbs is a modern day Medusa.
A careless glance in their direction and you’ll turn to fat.

Let’s keep this simple

Carbs are one of three macro-nutrients (often referred to as macros) along with protein and fat and their main role is to provide us with energy. This energy is measured in calories (Kcal).

  • Carbs contain 4 kcal of energy per gram
  • Protein contain 4 kcal of energy per gram
  • Fat contains 9 kcal of energy per gram

Two types of carbs

We can break these into Simple and Complex and the difference between them is how they are digested and absorbed.

Simple

Now simple carbs or simple sugars as they’re also known as, are quick releasing and provide a rise in blood sugar (glucose). Perfect for exercising, but not so good lying back watching Game of Thrones.

You’ll find these naturally in foods such as fruits, milk, and milk products. They are also found sneakily jammed into processed foods such as sweets, table sugar, syrups, and soft drinks.

It’s these processed sugars that provide no nutrition aside from energy, it’s why they’re called empty calories. If you are looking to drop weight eliminate these sources of added sugar from your diet.

Complex

Complex on the other hand take longer to break down in the body and cause a slower release in blood sugar.

Brace yourself here’s the science bit…

It’s these complex carbs that are almost always the better choice of carb. Complex carbohydrates, found in whole grains, legumes, and starchy vegetables, contain longer chains of sugar molecules; these usually take more time for the body to break down and use. So basically they give you an even amount of energy throughout the day instead of the dizzying spikes and crippling lows from those simple carbs.

Fibre

It’s also a carb and plays a role in gut function and makes you feel fuller for longer. Your body doesn’t absorb it, just uses it to help keep you regular if you catch my drift.

Put the cookie down

Just be sensible about the carbs you choose. Put the cookie down, consider the levels of sugar and fibre, and focus on healthy whole grains, fruits, and veggies to get the energy your body needs every day to keep you awesome.

Hey Coach! So how many carbs does my body need?

Good question! That depends on a few different factors, based around your lifestyle, body composition and daily energy expenditure.

Understanding your required macros we need to take a look at your goals and activity levels, be it;

  • Weight loss
  • Build muscle
  • Maintain current weight

Once you’ve identified your starting point we can work together at ensuring you are hitting the correct values specific to you. We are now offering this service for £30 and it comes with our helpful guide to good nutrition.

Whats my Macros

Many thanks

Your Coach
Barry
@teamsymmetrix

 

 

 

 

Making SMART Choices

To see positive and long lasting changes in your health, performance and appearance you need to make smart food choices. The hard part is knowing what smart choices are.

…Keep it as close to nature as possible

General rule of thumb 

Steer clear of anything that you couldn’t hunt, fish for, dig out of the ground or pull off of a tree. If it’s pretty close to its natural form (and only has one ingredient i.e. chicken) then it’s probably okay, however if it’s highly processed then perhaps it’s not a good choice.

Here’s a table of quality food choices (primarily single ingredients foods), be mindful that this is not an extensive list.

     PROTEIN      FATS      VEG/GREENS      CARBS
  • Chicken
  • Turkey
  • Fish: Salmon, Tuna, Mackerel, Cod etc
  • Beef
  • Lamb
  • Pork
  • Nuts
  • Coconut Oil
  • Cheese
  • Butter
  • Lard
  • Eggs
  • Avocado
  • Oily Fish
  • Spinach
  • Kale
  • Broccoli
  • Mushrooms
  • Onion
  • Garlic
  • Cauliflower
  • Cabbage
  • Potato
  • Rice
  • Potato
  • Beans
  • Lentils & Pulses
  • Fruit
  • Chocolate Milk/Glucose (post training)

TIP:

Keep it varied. If you’re always eating chicken as your primary source for protein you’ll get sick of it pretty quick, leading you craving for unhealthy alternatives. You want to keep your meals varied as much as possible.