Four reasons why active people may want to reduce their carb intake
GASTRIC DISCOMFORT:
To support exercise, many people ingest additional carbs in the form of simple sugars. Although it is a tried-and-true method for improving performance, “gut rot” can result. This type of gastrointestinal distress is brought on by a lack of high-quality nutrients and fiber, which causes the gut to lose its beneficial bacteria and results in indigestion, diarrhea, bloating, and general ill health. If this is the case, it will be wise to limit these straightforward carbohydrates for a while, perhaps for two weeks, to give the gut time to recover. Eat more foods that are high in nutrients and less of the carbohydrates found in starchy veggies during this period.
ASSESSING WEIGHTS:
Your body adds 3 to 4 grams of water for every gram of carbohydrates it stores. When your body needs to stay hydrated and have energy available to burn, this is fantastic. This is less than ideal because it results in a greater overall weight on the scale, which is not what you want if you’re attempting to lose puffiness or excess weight for a sport-specific weigh-in (wrestling, pole vault, etc.). Reduce your consumption of carbohydrates (both simple and complex) a few days before the weigh-in to help you lose extra water weight. As soon as the weigh-in is finished, don’t forget to refuel with carbohydrates to assist you regain energy for the performance.
REDUCED EXERCISE PERIODS:
Carbohydrate requirements for active people are calculated based on body weight in kilogrammes and the amount of exercise they conduct each day. Consumption requirements for those who exert more effort range from 3g/kg/day to 12g/kg/day. It is reasonable to reduce your carbohydrate consumption in accordance with your activity level, whether you’re a low-volume athlete, taking a break, or it’s the offseason. If your exercise volume varies significantly depending on the day of the week, you may even find it advantageous to cycle your carbohydrate intake from day to day. The weekend warrior, for instance, might choose to eat fewer carbohydrate-rich foods throughout the work week and then increase their consumption to fuel lengthier weekend activities.
ADAPTATION TO FAT:
A feeding technique known as low glucose training is based on the idea of teaching the body to burn fat for energy. Even a very slim body contains unlimited amounts of stored fat, which theoretically might offer more long-lasting energy than carbs can. Carbohydrates must be available for immediate usage in order for this to take place. While less effective, this tactic may be useful for endurance and ultra-endurance athletes who need to continue exercising for extended periods of time when carbs may become scarce or uncomfortable. To benefit, an athlete must finish a demanding workout fueled by carbs, abstain from any recovery carbohydrates, and then do a subsequent workout a few hours later while still physically exhausted. The performance of the second exercise suffers.
