No, it's not if you are a serious athlete or concerned about performance. When you exercise, your body uses glycogen, the stored form of glucose (carbohydrate). If you don't eat enough carbohydrate, your muscles will have diminished levels of glycogen, thereby depriving working muscles of this critical fuel. It will be very difficult to continue exercising for long periods or at high intensities in this condition. There is consistent research demonstrating that a high carbohydrate diet is important for people who exercise regularly. For people who are not serious athletes but exercise moderately and want to lose weight through a low carbohydrate diet, there may be enough carbohydrates from the fruits and vegetables in certain diets. The real value of these low carbohydrate diets is more psychological than biochemical. They work by making people more aware of what they are eating, which helps them eat less junk food, sugary snacks and alcohol.
One fact about glycogen is that it stores a large amount of water - approximately 3 gms per molecule of glycogen. That's why during the early stages of a low carb diet, the weight lost is mostly water. As soon as carbohydrates are reintroduced into the diet again, the glycogen and the water both come back.
The most effective way to lose weight is to eat a sensible diet that includes moderate portion sizes, and to exercise for at least 30 minutes every day.
Sue Gabriel, MSc, CSCS
Sport and Wellness Nutritionist
USA Cycling Certified Coach
ACE Lifestyle & Weight Management Consultant
Source: Adapted from The Boston Globe, April 13, 2004, sec.C, p2
1 comment:
What about doing strenuous exercise in the heat? I know I've got to drink a lot of water and be careful, but I don't want to give up cycling until fall. Are any foods better than others at helping people endure heat?
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