Research is revealing how exercise can improve the control of blood sugar without cutting calories or under-eating. The study is a follow-up on other research that revealed how the benefits of exercise occur from the most recent exercise session. Since the benefits of working out can die off after a few days of no activity, or even a few hours, health experts are suggesting people eat a low-carb, but not low calorie, meal after a visit to the gym.
The study revealed how low-carb (but not low calorie) meals improved blood sugar control for hours after activity, or into the next day. Diabetics, and overweight people at risk for diabetes, shouldn't start a strict low-carbohydrate diet any time soon. Popular low-carb diets restrict more than what's recommended, but focusing on meals after regular exercise is important. Carbohydrate deficiency after exercise, but not energy deficiency, is encouraged.
Participants in the study ate as much as 200 grams of carbohydrates after working out. Of course, there are many factors when it comes to diet; age, weight, size and current health or activity level. Every person should eat about 12 calories per pound of body weight. A person weighing 200 pounds should consume 2,400 calories per day, unless the person is overweight, then calories should be cut.
After balancing out the needed calorie amount, fat, protein and carbohydrate percentages must be weighed in. Experts and trainers suggest that 50 percent of most diets should consist of calories from carbohydrates, while 30 percent consist of calories from protein, and 20 percent, calories from fat. The high protein diet fads make these numbers shocking, but bodies need substance to help control blood sugar. When only protein is consumed, calcium isn't absorbed as well, heart conditions worsen, exercise benefits weaken and it can effect the body's ability to control blood sugar.
"Carbohydrates are a very important part of a balanced diet, especially in people who exercise regularly," Horowitz said. "In general, it is important to replenish at least some of the carbohydrate stores used up during exercise so you have this major fuel source ready for your next exercise session."
The study, "Energy deficit after exercise augments lipid mobilization but does not contribute to the exercise-induced increase in insulin sensitivity," appears online in the Journal of Applied Physiology.
Written by Amy Munday
Huliq.com
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