Should you use fast or slow fuel carbs for your cardio car?

March 27, 2016 Ashley 0 Comments

CARB THE EFF UP!

It’s a mantra I always hear in the fitness community. Posted next to selfies.

Screamed by adrenalized sweat junkies ’til veins’re popping outta their temples.

Scrawled on singlets slung over sinewy, taut bodies.

Or everyday tees:

(Just another article of torso drapery that needs to come live in my closet.)

And for good reason. Carbs (though ruthlessly vilified for making us fat in the past) are totally necessary. Espesh if you’re hoping for an optimal workout routine. Most of us “get” that. What we don’t get, however, some of us (me included, until recently) is which kinda carbs we should be eating, exactly.

Well, let’s start with a question. Did you know there are slow and fast acting carbs? There are. Wanna guess which one you need for a killer cardio sesh? The former. See, when you nom on a slow to moderate acting carb, you’ve just ingested a long lasting resource. It’s like money in the bank. Power ups for later. Unlike the quick acting carbs you burn through ASAP (which sounds good in theory, but in actuality that just means you tire faster and can’t keep working out), the slow stuff’s like an energy lotto doling out payments of intermittent vigor bills to you all workout long. You last longer ’cause they do. (Which totally explains why those brown rice california rolls have me jetting down the trail for an hour til sunset like it’s nuffin’.) Working out’s not a chore. It’s something you suddenly want to do, and the quality and quantity of it’s significantly better when you do.

What’s more, quick-release carbs also cause this insane spike in your sanguine glucose levels. And that’s no bueno because along with your blood sugar, another thing that rises is your potential for diabetes and obesity. Contrarily, those slower carbs keep you feeling full from face-stuffing to face-stuffing.

Alright, alright noted. But who’s who in the world hasty versus sedate paced carbs?

What should I eat versus avoid?

Well, there are a few groups of them, actually. Non-starchy veggies are one. Fresh fruits are another. Sweet potatoes, nuts, and nut butter are another option. Then, finally, stuff like quinoa and oats are fantastic options (especially around breakfast time when you’re not exactly in the mood for kale or asparagus). However, when it comes to your oats and whatnot, take care to avoid that stuff that comes out’ve a box with a cartoon ship driver or colorful jungle animal on it. Steel cut oats, they say, are the better way to go. Most of that other trash has extra, refined sugar infused into it, which defeats the whole point. But, if you’re like me (minimal attention span, Gaston-ing all over this page searching for supplemental pictures), then here you go:

(Though I do kinda eye-roll at “bad”. Nada in moderation’s gonna make or break you.)

Want something more specif, though?

Then here’s a glycemic index chart to see which carbs are in the cards for your best workout too:

Jeebus – my favorite thing on here’s 103. Time to start mo-date-rating, for sure.

Seriously, though, this whole slow, fast, glycemic mindblow thing might just be the most nutritionally educational research I’ve done all year. Think I’mma print out that infographic from above, crucify it to my fridge, and then tatt a copy to my wrist as well (so that I see it easily every time I reach for something 70 points ‘n over.)

Just remember – in the choice between speedy and leisurely acting carbs, slow and steady wins the race.

Just like that childhood fable with the rabbit and the snapper.

And, no, Regina George. Turtle meat is not a slow-acting carb.