Carbohydrates vs. fat: Provide energy for the body
According to Mr. Vijay Thakkar, a functional medicine expert and fitness trainer in Mumbai (India), when resting, the body mainly uses fat for energy. This is due to low energy demand as the body only needs to maintain basic functions such as breathing and blood circulation.
However, when you exercise, especially at high intensity, your body needs quick energy. At that time, the body will use glycogen (reserved carbohydrates) in the liver and muscles. 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Therefore, in activities such as sprinting, weightlifting or high-intensity exercises, the body needs to supplement glycogen. Good-quality carbohydrate-rich foods like milk, vegetables, fruits, beans, grains and honey are ideal for recovering glycogen.
Optimizing carbohydrate intake
The amount of carbohydrates you need to take in depends on your activity level and exercise goals. Here are instructions on how much carbohydrates are needed:
Light-active people: 3 - 5g carbohydrates/kg body weight per day.
The goal is to increase athletic performance or increase muscle mass: 5 - 8g carbohydrates/kg of body weight per day.
Endurance sports or marathons: 8 - 12g carbohydrates/kg of body weight per day.
Balancing carbohydrates and fats
While carbohydrates are important, balancing them with fat is also necessary. When increasing carbohydrate intake, you also need to adjust fat intake accordingly. This helps maintain energy balance and avoids excess calories, which can lead to weight gain.
The diet should prioritize protein and provide enough energy from both carbohydrates and fat. People who are sedentary, have diabetes or are high in body fat will need lower carbohydrate intake, usually 1.5-3g of carbohydrates/kg of body weight.
Therefore, to effectively supplement carbohydrates during exercise without worrying about gaining weight, you need to adjust the amount of carbohydrates to suit the level of activity and maintain the balance of fat in the diet. A reasonable diet will help you achieve your exercise goals without affecting your weight.
