Nutrition is central to the practice of physical activity. Good nutrition allows you to have the energy you need to practice your sport and allow you to recover without difficulty. It allows you to link activities and objectives without feeling tired after the effort. This is particularly interesting when the physical objectives are in the morning, such as weight training sessions on waking or amorningrun.(This article surrounds the topic and reveals “what are some quick sugar foods? Read on to learn more .
The first nutrient that comes to mind for an athlete is glucose. This is stored in 2 types of places in our body: in the muscles and the liver (we then speak of glycogen), then once these stocks are filled, in the form of fat in the adipose cells. But some sugars are said to be fast and others slow. So which ones are good for the body? This article helps you understand the difference between the two and what to eat for a list of sugars good for your body.
In this article, Niketrainers.com.co will tell you:
What is “fast sugar”?
Quick sugars are sugars that have ahigh glycemic index, which means that they release energy very quickly in the body. Indeed, the digestion of these sugars is very fast, so they can be used immediately. To put it simply, fast sugars are useful when consumed around training or any other time when you need sugars quickly and therefore energy.
We can find these sugars in pasta and white rice, white bread, confectionery, honey, fruit juices, potatoes, apples. You can therefore incorporate these foods into your list to use them at the right time if you need an immediate sugar boost.
If you consume fast sugars, insulin will be released quickly, causing blood sugar to spike. The muscles will be fed quickly for usable energy immediately but if the reserves are saturated, you will store the surplus in the form of fat. It is therefore important to manage the dosage of these sugars and to use them wisely according to your objectives.
What is slow sugar?
Slow sugars are sugars that have a low glycemic index, which means that they release energy in a sustainable way in the body. Indeed, the digestion of these sugars is done slowly by the body. To put it simply, carbohydrates are often useful when consumed during your main meals because they help provide long-term energy that can prevent you from slack.
We can find these sugars in pasta and brown rice, brown bread,vegetables, sweet potatoes, oatmeal, or quinoa, for example. They are essential for your shopping list.
If you consume carbohydrates, insulin will be released slowly without causing a spike in blood sugar. As a result, the muscles will be fed over several hours, which can thus cause good lasting energy during a weight training session.
Fast sugars VS slow sugars: what effects on health?
Effects of carbohydrates on health
Slow sugars are ideal for energy, as they trigger a slow rise in blood sugar and a gradual release of insulin, which regularly extracts sugar from the blood to produce energy.
Foods that have a low glycemic index are low-sugar, unprocessed or minimally processedcarbohydrates.On the contrary, fast carbohydrates slow down the metabolism, while slow carbohydrates can help speed up the metabolism.
The effect of fast sugars on health
Fast carbs should be avoided whenever possible, as they cause spikes in blood sugar, which in turn trigger a spike in insulin. Insulin then acts to store excess blood sugar asbody fat.
In the race to supply the muscles with energy, fast-digesting carbohydrates have the upper hand over slow sugars. Knowing which carbs are digested quickly can help athletes feel more energized after a tough workout and can quickly raise blood sugar levels if they drop too low. Keeping quick sugars on hand after a weight training session can also help build muscle.
Fast-digesting carbohydrates can provide a much-needed energy boost and replace carbohydrate stores that you may have burned in the last session. It is recommended to take 60-80 grams of fast digesting carbohydrates after a workout to enhance muscle growth and recovery. It is also advised to eat 50 grams of fast sugar immediately upon waking to keep stress hormones in check, which can otherwise slow metabolism.
Burn more fat by combining slow and fast sugars
- The difference between fast and slow sugars is how quickly they are digested and absorbed. Fast carbs trigger rapid spikes in blood sugar levels, spikes that are usually followed by a slump in blood sugar levels that can aggravate feelings of hunger and greatly reduce the appetite suppressant effect of a meal. Slow carbs, on the other hand, trigger a more gradual rise in blood sugar, which keeps levels relatively stable between meals.
- The combination of fast sugars with slow sugars and proteins minimizes the risk of blood sugar spikes after meals and helps stabilize blood sugar. This is a definite bonus for those who want to lose weight. Athletes who opt for this combination will feel more satisfied and full between meals. They will have fewer food cravings caused by low blood sugar. As a result, it will be easier for them to follow a low-calorie diet to lose fat.
- While carbohydrates andproteinwill technically buffer the effects of carbohydrates on blood sugar, more benefits may be obtained by opting for healthy carbohydrates. Most fast carbohydrates are not, including white rice, white bread, white pasta, and sugary foods that offer little nutritional value. On the other hand, slow sugars, like dairy products, beans, whole grains, vegetables, and whole fruits, tend to provide better nutritional support.
- Some healthy carbohydrates are digested relatively quickly, and these are the best foods to choose for fast sugar. One can opt for fruits like watermelon, raisins, or bananas, which provide other nutritional benefits like vitamin A, iron, or vitamin C. One can eat potatoes or sweet potatoes as a source of healthy fast carbs. Although a baked potato, for example, is digested relatively quickly, it also provides potassium, which supports cardiovascular health.
- It will be necessary to include healthy fast sugars in recipes and meals in order to consume them at the same time as slow carbohydrates and proteins. You can, for example, combine sweet potatoes with beans, turkey, or tofu. The beans provide slow carbohydrates and protein, while the turkey adds even more protein.
- Although you can’t combine quick sugars as an ingredient in a recipe, you can combine them with a slower-digesting food to reduce their effect on blood sugar. If you drink juice, for example, a fast-digesting carbohydrate, you can wait for the meal instead of sipping it alone. If one chooses to be tempted by a square of chocolate, it is better to serve it as a dessert immediately after the meal, instead of eating it alone as a snack.
List of fast sugars
Sugar is said to be fast when the glycemic index exceeds 70. Here is a non-exhaustive list of fast sugars with their glycemic index to eat them wisely:
- Date: 103
- Watermelon: 72
- 85: carrot, celeriac, cooked turnip
- Beans: 79
- Pumpkin: 75
- Baked potatoes: 89
- Fries: 95
- Puree: 81
- Quick-cooking rice: 87
- White wand: 95
- Brioche: 70
- Sandwich bread: 85
- Cornflakes: 84
- Energy drink: 75
- Candies: 80
In summary
As you will have understood, fast sugar, considered the number one enemy toweight loss, is not to be totally banned. It can be used in the event of a “stroke” to revive the body.
Combined with carbohydrates and proteins, digestion will be slower and excess sugar will not be stored in fat. The list of fast sugar foods gives you an overview of what to focus on for a healthier diet and which will allow you to have energy in the long term.
So ready to prepare your shopping list based on fast sugars?