Intro to Nutrition #43: WEIGHT LOSS TIPS! High Carb Diet Leads to Type 2 Diabetes? NUTRITION FACTS!!

Intro to Nutrition #43: WEIGHT LOSS TIPS! High Carb Diet Leads to Type 2 Diabetes? NUTRITION FACTS!!


Very high-carbohydrate diets can, if used
long term, lead to higher body fat percentages, chronically high insulin levels, and even
poor insulin sensitivity if high-sugar, high-starch, high-glycemic index foods are consumed. Thus,
very high-carbohydrate diets followed for long periods of time are not ideal when trying
to look, feel, and perform better. However, during certain times of the year, certain
individuals with specific goals, such as powerlifters or NFL offensive linemen, may choose to follow
an intelligently designed high-carbohydrate diet for a brief period of time. Furthermore,
research has demonstrated that high levels of muscle and liver glycogen can lead to better
athletic performance in long-duration endurance competitors. These studies show that long-duration
athletes who increase their dietary carbohydrate intakes leading up to a competition can supercompensate their body carbohydrate supplies and this extra stored carbohydrate provides a readily
available source of muscle energy and blood glucose. This means a better ability to maintain
submaximal exercise intensity. However, this does not mean that very high-carbohydrate
diets are good year-round. Further, current research shows that the strategic use of higher-carbohydrate
feedings during and post-exercise combined with more moderate carbohydrate feedings throughout
the rest of the day, can help to increase fat burning while preserving carbohydrate
stores, thus maintaining muscle and liver glycogen concentrations, even during intense
training periods. Therefore, higher-carbohydrate intakes of this nature should only be utilized
for the three or four days leading up to competition.

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