Spotlight on Carbohydrates and Sodium

Q: To Carb or not to Carb?
A: Yes to carbs! It’s more about the timing and the type of carb you are eating. In referencing the glycemic index, or GI, there are some carbs titled as “bad;” however these carbs can in fact be considered good or even great depending on when they are consumed. So it is in fact all about timing of “when,” not “what,” carb you are eating.

Q: So then, what about the timing?
A: Here are a couple of scenarios to help you figure out when it’s a good time to eat the so-called “bad carbs” and when it’s okay to eat “good carbs” at so-called not-so-good times.

Bad Carbs/Good Timing 

You just worked out and you’re starving. At this point your muscles are even hungrier than you are. They are in desperation mode to receive the proper nutrients to help fuel the recovery process, so needless to say, a protein source is needed. Protein powder is best. Opt for powder over
food at this point, as this has readily available amino acids to speed the process. So here’s the answer to which carb you should choose. Conventional wisdom would say to stay away from sugars, so go for oatmeal or wheat bread. In actuality, this is the time to reach for that sugary “bad carb” such as candy. Yes, I said it. Candy! Although there are healthier choices such as Gatorade®, chocolate milk, bagels, white bread and even sports products such as Karbolyn® or a waxy maize carb delivery system. Items super low in fat or with no fat at all are desired. Fat will slow down the recovery process.

Good Carbs /Bad Timing
It’s about 8:00 p.m. and you have missed a meal or two during the day. Now you’re starving and you know that a high protein shake and a salad won’t fill you up. First, your choice of protein should have some healthy fats in it such as salmon or even a lean red meat; if you opt for chicken you can add a serving of almonds. Now which carbs do you choose? Oatmeal, sweet potato, yam and brown rice are good selections. Of course, quantity is the key here. You should consume half of what your normal carb intake would carbohydrates and sodium be for this meal. Remember, as we just learned above, fat in the protein will slow down the carbs even further from hitting the blood stream, lessening the insulin spike, which is a positive thing.

Q. How important is sodium?
A: Most of us in the world have titled sodium as the evil mineral. For some with medical conditions such as high blood pressure, they must adhere to the doctor’s orders. For others who exercise frequently and insist on getting the most out of nutrition, you can’t go wrong with adding a little more of this mineral. Everything happens with sodium in the body, and on the contrary, nothing will happen without it. The makers of popular recovery sports drinks knew this. Many people thought it was the sugar in the product that was the most important ingredient for recovery; well, it’s not. They use the sugar to mask the taste of the sodium. If you are working out multiple times per day and feeling a little sluggish, try to add a little more sodium to get the “legs back underneath” yourself.

What started in 2009 as one meal for one client has quickly grown into much more than just that. It’s not uncommon to hear reference of
FitFoods4U as “The Meal Coach” experts. FitFoods4U was founded by a nationally ranked bodybuilder and personal trainer, Rick Sosias. Along the way Rick has brought on key team players such as top-of-the-world IFBB figure athlete Heather Mae Sosias, formerly French, who also happens to be his wife. The resource network of experts in the fields of exercise science, professional basketball strength and conditioning coach, Steve Hess, and registered dietitian of Kore Plus, Karrie Bach, bring tremendous impact to the FitFoods4U overall approach. Having all the added team resources makes FitFoods4U a desired go-to place when seeking health-conscious, ready-made meals and meal packages. FitFoods4U has also had the privilege and pleasure of helping individuals, families, athletes and Colorado professional sports teams, whether at away, with healthy eats.