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Sometimes weight loss is not as simple as calories in versus calories out. Although a simplified approach, and one that at first glance, makes sense, developing a nutrition plan must take into consideration more complex factors such as the makeup of macro and micronutrients, as well as adequate intakes of vitamins and minerals.

Contrary to the ever popular belief that carbohydrates are the enemy, it is essential that they make up between 40-60% of your overall intake. This equates to roughly 200g per day for the average adult female, and 230g per day for the average male.

Why so many?
This is because that 1g of carbohydrates yield almost twice as much energy than 1g of protein or fat, and additionally, is the preferred fuel source for optimal brain function.

Good vs. Bad carbohydrates – Busting the myth
There is truth to the notion that there are good carbohydrates and bad carbohydrates.

Good (complex) carbohydrates include:
– Grains
– Legumes
– Vegetables
– Greek Yoghurt
– Raisins

What makes them good?
These forms of carbohydrates take longer for the body to breakdown and give a longer and more sustained energy release throughout the day, meaning they can be burned off as they become available.

Bad (simple) carbohydrates include:
– Baked goods
– White bread
– Sugary foods

What makes them bad?
These forms of carbohydrates provide quick energy for the body. While this may sound good, by being quick releasing, they completely saturate the muscles energy stores, meaning that the excess energy is stored as fat.

Simply, bad/simple carbohydrates lead to excess energy that has nowhere to go once the muscles become full, therefore gets stored as fat in the body. More simple carbohydrates = more fat stored.

For more information about this, or other nutrition tips, come and join us at Vida Fitness and learn how to get the most out of your workout.

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