Here's our friend and dietary specialist Kristin back as a guest blogger. This time the focus is on bringing you up to speed on carbs and how your body uses them in exercise.

TRUE or FALSE? All carbohydrate foods are equally bad.

FALSE. Carbohydrate foods sometimes get a bad reputation when in reality carbohydrates are a very important nutrient in metabolism. However, the type of carbohydrate being consumed and portion size is key.

CARBOHYDRATES:

-The preferred source of energy or fuel for muscles.

-It is essential to consume adequate amounts of carbohydrate before, during, and after exercise.

-Consistent carbohydrate intake at each meal and each day is crucial to ensure an adequate supply of energy to support physical activity.

-Carbohydrates come in the form of grains, fruits, dairy products, and some vegetables.

-Simple vs. Complex carbohydrates:

-Sucrose (the sugar found in juice, soda, candy, etc.) and lactose (the sugar found in milk are some sources of simple carbohydrates.

-Simple carbohydrates provide energy quickly but it only lasts for a short period of time.

-Complex carbohydrates are found in common foods such as bread, cereal, rice, and pasta.

-Complex carbohydrates take longer to digest and absorb, allowing a slower release of energy lasting for a longer period of time.

-Starches, a type of complex carbohydrate, are the most important carbohydrate for athletes. Starches include bread, cereal, rice, pasta, other various grains, corn, peas, beans, and potatoes.

-Eat a meal rich in carbohydrates 2-4 hours prior to exercise.

-For endurance exercise lasting greater than 90 minutes, the recommendation is to consume carbohydrate 30 minutes into exercise. This could be fruit, energy gel, or an energy bar.

-Carbohydrates should also be consumed 30 minutes after exercise to replenish energy stores.

Be sure to incorporate healthy carbohydrates into your diet everyday!

Interesting stuff huh? Remember, keep us posted with questions or suggestions for Kristin's next blog entry! We'll forward them on to her and see what she has to say.

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