Good Carbs vs. Bad Carbs

1. Good Carbs vs. Bad Carbs Weight Training By: Katie Hall, Hannah Nolan and Katie Newcomb

2. Carbohydrates • Carbohydrates are nutrients that provide most of the energy your body needs to perform daily. • Carbs are converted into energy like glucose and fat.

3. Carbs are also useful in lowering blood pressure.

4. Eating Carbs • Eating big quantities of carbohydrates a couples times a day will turn all of the carbs into fat cells.

5. Eating smaller quantities of healthier carbs throughout the day will burn the carbs better throughout the day and digest easily.

6. Good Carbs • Good carbs are complex carbohydrates, such as fiber. • Bread is a good example of a good carb, especially wheat, rye, barley, whole-grains, oatmeal, and quinoa bread.

7. Good carbs can come from foods other than grains like fruits and green vegetables

8. Bad Carbs • Bad carbs are simple carbohydrates, such as added sugars and starches. • Whiterice, non whole-grain pasta, refined grains, buckwheat, millet and whole-grain corn are all considered bad carbs.

9. Soda and sugary drinks, sugary cereals and candy/sugar are bad carbs.

10. Good Carbs Used In Weight Training • Good carbs are the main fuel usedby muscles during weight training. • You should eat a limited amount of easy to digest, simple carbs after working out to replenished depleted nutrients.

11. Bad Carbs Used in Weight Training • Bad carbohydrates are absorbed more quickly than good, so there is always a chance for a change in blood sugar and an insulin level drop when you are consuming bad carbs before a workout.

12. Pre-Workout Snacks • A good pre-workout snack with would be a banana. They are loaded with good carbohydrates that help your digestion and they are packed full of potassium.

13. Pre-Workout Snacks • Another good pre-workout snack is trial mix. Eating the dried-up fruit, seeds and nuts will give your body the energy boost it needs to have a good, long-lasting workout.

14. Post-Workout Snack • Eating carbs post-workout will also help you gain muscle easier than not eating carbs after. A good example of a healthy post-workout snack is apple slices. Apple slices will give you an energy boost and carbsthat will help you build muscle.

15. Bibliography • http://healthyeating.sfgate.com/list-good-carbs-bad-carbs-6520.html • http://www.optimumnutrition.com/news.php?article=169 • http://www.livestrong.com/article/379222-what-are-good-carbs-for-weight-lifting/ • http://www.healthy.net/Health/Essay/Good_Carbs_Bad_Carbs_Which_Do_You_Eat/627