Nutritionist shares best time to eat carbs for weight loss
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Foods with varying levels of carbohydrates are a crucial part of a healthy, balanced diet. However, many believe that such foods should be significantly restricted. In modern nutritional science, often referred to as postmodern nutrition, theories about the timing of carbohydrate intake suggest it can have a substantial impact on the body.
Ukrainian nutritionist Oleh Shvets explains when you can eat carbs.
What you need to know about carbohydrates
Research indicates that different dietary patterns, particularly those emphasizing carbohydrate consumption, play a key role in achieving health and athletic performance goals. Carbohydrates can contribute to muscle growth and improve athletic results.
Types of carbohydrates
Carbohydrates are one of the three main macronutrients, along with fats and proteins. They are the most efficient source of quick energy for the body. Most carbohydrates are broken down into glucose, a type of sugar that is easily used for energy. One gram of glucose provides four kilocalories.
There are two main types of carbohydrates:
Simple carbohydrates (monosaccharides and disaccharides) contain one or two sugar molecules. Foods high in simple carbohydrates include sugar, fruits, fruit juice, honey, and milk.
Complex carbohydrates (oligosaccharides and polysaccharides) contain three or more sugar molecules. Foods high in complex carbohydrates include legumes, vegetables, grains, seeds, and nuts.
In general, complex carbohydrates are considered healthier as they contain more nutrients and fiber, are digested more slowly, and provide longer-lasting satiety. However, simple carbohydrates can be beneficial in specific situations, such as an hour before a workout when immediate energy is needed, as they are absorbed more quickly by the body.
Excessive consumption of carbohydrates can lead to weight gain, as surplus carbs are stored as fat.
Optimal timing for carbohydrate intake
For weight loss
Research on the timing of carbohydrate intake for weight loss has yielded conflicting results. One six-month study involving 78 obese adults followed a low-calorie diet, where participants consumed carbohydrates either exclusively at dinner or throughout all meals. The group that ate carbs only at dinner lost more total weight and fat mass and reported feeling fuller compared to those who consumed carbs at every meal.
Another study involving 58 obese men found that following a low-calorie diet with more carbs consumed at either lunch or dinner was equally effective for weight loss.
Recent studies suggest that the body burns carbohydrates more efficiently in the morning and fat in the evening, which may indicate that consuming carbohydrates earlier in the day is more effective. Additionally, several studies show that weight gain is more likely when more calories are consumed later in the day, suggesting that carb-heavy meals in the evening could hinder weight loss.
Overall, the amount of carbohydrates is more important than the timing, as excessive carb or calorie intake in general makes weight loss more difficult. It is advisable to prioritize fiber-rich complex carbohydrates, such as oats and quinoa, over refined carbs like white bread, pasta, and pastries, as they have a better nutritional profile and provide longer-lasting satiety.
For building muscle
Carbohydrates are an important source of calories for those aiming to build muscle mass. Some studies indicate that consuming carbohydrates along with protein within a few hours post-workout promotes protein synthesis, which is essential for muscle growth.
However, other studies suggest that consuming protein alone after a workout is just as effective at stimulating protein synthesis as the combination of protein and carbohydrates.
During strength training, the body heavily relies on carbohydrates for energy, so eating a carb-rich meal or snack before a workout can help optimize exercise performance.
Additionally, carbohydrates spare protein, as the body prefers to use carbs for energy instead of protein. As a result, high carbohydrate intake allows protein to be used for other purposes, such as building muscle. Post-workout carbohydrate intake can also slow protein breakdown, promoting muscle growth.
For improved athletic performance and recovery
Research shows that consuming carbohydrates before and after exercise helps athletes perform for longer periods and recover more quickly. It also reduces muscle damage and soreness.
Prolonged physical activity depletes muscle glycogen stores (the form in which carbohydrates are stored), which are the body’s main energy source. Consuming carbohydrates at least 3-4 hours before exercise helps athletes sustain prolonged efforts while consuming them within 30 minutes to 4 hours post-exercise helps replenish glycogen stores. Eating protein alongside carbs after intense exercise does not improve glycogen replenishment or muscle recovery.
While consuming carbohydrates before and after workouts benefits athletes and individuals engaging in multiple daily training sessions, research indicates that this is less important for people with lower physical activity levels.
Previously, an expert discussed the benefits and risks of dietary supplements.
