If you frequent the health side of social media, you may have heard of the term macronutrients. The MD Anderson Cancer Center describes macronutrients as the part of food that encompasses nutrients needed to support bodily functions. This primarily refers to protein, carbohydrates, and fat. Carbohydrates, specifically, come from a diversity of dietary sources such as fruits, vegetables, grains, and more.
The diversity of carbohydrates can be seen in many common foods such as pizza.
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Carbohydrates are categorized into three main categories: sugars, starches, and fiber. Simple carbohydrates are found in dairy products, fruits, and refined sugary foods such as cake. Because simple carbohydrates are composed of monosaccharides and disaccharides, these smaller chemical units are easily absorbed into the bloodstream, increasing blood glucose to cause a “sugar rush” that will leave you feeling hungry faster. In contrast, starches and fibers from whole grains and vegetables are complex carbohydrates: they have polysaccharide chains that take longer to break down, keeping you fuller for longer periods of time. This article will focus on the impact carbohydrates have on the mind and body.
Cognitive and Mental Performance
The American Diabetes Association states that sugars affect glucose and insulin metabolism, and in the brain, insulin levels impact the regulation of neurotransmitters such as dopamine and serotonin, both of which are used in learning and memory functions. One meta-analysis research paper analyzed different studies between specific macronutrients and how they correlate with cognitive performance. One study found that simple carbohydrates tend to slow visual and special process, memory, attention span, and verbal fluency. On the other hand, a study of women over a 13-year period showed better performance of instrumental activities of daily living such as managing finances and keeping track of medications in those with diets higher in starches and fibers.
Physical Performance
The American Journal of Clinical Nutrition found that carbohydrates form a store of blood glucose and muscle glycogen, which supplies energy for muscle contraction. Carbohydrates are stored in humans primarily through muscle glycogen. It is then used to fuel active muscles when exercise becomes intense enough. The body then begins to use blood glucose as the primary fuel source when those glycogen levels drop. If the body has low levels of these two energy sources, performance drops. While diets heavy in simple or complex carbohydrates led to similar muscle glycogen levels after 24 hours of exercise, the timing of eating carbohydrates plays a bigger role in optimizing energy levels. Before exercising, complex carbohydrates should be eaten a few hours before while simple carbohydrates should be eaten 30-60 minutes before.
With this information, you can eat mindfully and in a way that will optimize your performance both when working and exercising.
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