When running to lose weight, what do you eat before your run? Do you down a cheeseburger before making a 10k run? If you do, then you’re doing it wrong. You’ll never lose weight.
There’s another research that defends the reputation of carbohydrates. According to the latest study, carbs are not really the villain in your diet.
The new study from the Australian Catholic University revealed the importance of fuel sources by blocking your body’s utilization of fats.
In the study, some male runners were given a calorie-free or carb-free meal before they ran. They also ate this type of meal during a run. These runners were also given nicotinic acid to prevent their bodies from using their fat stores.
The researchers found that by blocking the use of fat didn’t have an effect on how soon these runners became tired.
Furthermore, blocking didn’t affect their system’s use of carbs.
In the past research, scientists suggested that burning fats during exercise was the best way to lose weight because our body stores more of fats than carbs.
However, for higher intensity workouts and longer runs, carbs are said to be the better fuel source.
In other words, if you’re a competitive runner, you should increase your carbohydrate availability before and during the competition. This will help you optimize your race performance that can last up to 90 minutes.
This also means that you’re now safe to eat your baguette.
The study also showed that the runners got 91 percent of their energy from carbs.
You must eat enough amounts of carbs to give your body the required energy to perform your usual exercise session. This will also help maintain your muscle growth and development.
Now, you may ask, what’s a sufficient amount of carb? It depends on your body and your activity levels.
In addition to running to lose weight, there are other exercises that you can try for your general fitness, like rowing and circuits. They all promote circulate and better dynamic movements.
If you’re trying to build muscles, you should perform squats, arm dips and chin-ups. They can stimulate muscle building.
New to Weight Loss
At the very start of your weight loss program, it might be best for you to restrict your carb intake. This will boost your progress.
During the first day of your program, eliminating or restricting your carb intake can be very difficult. However, your body will soon adapt to it and will stop your sugar urges.
Focus on eating fruits and vegetables during the first two weeks of your weight loss program. After that, you may re-introduce those low GI starches in your diet.
Experts recommend to add the carbs back in if you’re already at the stage where you’re about to lose your last few kilos. To add them back, start eating carbs after exercising. Then again, do not overdo it.
As always, it’s ideal that you check with your physician to know if it’s safe for you to minimize carb intake or run to lose weight. Bear in mind that your body is different from the bodies of those runners in said study.