The low carb dieting craze has everyone rethinking what is means to eat a healthy meal. Whether it is Atkins, Protein Power, South Beach, or The Zone Diet everyone it seems is questioning the USDA Food Pyramid and how to best eat for health. If we cut out the hype and the celebrity endorsements and infomercial promises of losing 99 pounds in 3 days there are three fundamental issues that have come out of the "low carb" diet craze of the past 5-10 years:
1) Not all fats are bad. We need fat in our diet in order be healthy and there are plenty of good fats that we should be eating. Essential Fatty Acids (EFAs) from cold water fish like salmon, tuna, and mackeral. Monsaturated fats like extra virgin olive oil. We've also learned to avoid trans fats -- specifically foods that have partially hydrogynated oils in them. If it come in a box, it usually has partially hydrogynated oil!
2) Protein is good. There is some debate on how much protein a person needs but it is becoming generally accepted that someone who works out regularly 3-6 times a week with strength training and/or endurance activities should get about 1 gram of protein per pound of lean body mass. Depending on your activity level this can be adjusted down (or up) but the basic recommendation from strength coaches over the past 10 years of a gram per pound of lean body mass as a minimum is holding up.
3) Some carbs trigger an insulin release in the body quickly, others don't. Releasing too much insulin retards the release of glycogen and has been studied and shown to be a contributing factor in obeseity and type 2 diabetes among other things. I am not saying "no carb" here -- or even suggesting that we eat "low carb". The connection between insulin resistance and obseity and type 2 diabetes is hard to ignore. And a primary way too much insulin is released is through the processing of carbohydrates.
There is actually little debate now on these three points. But what does this mean for someone that enjoys running, rowing, biking and other endurance activities. For years people have loaded up on bagels only to find out now that they are "forbidden" since they have a high glycemix index! Well, come common sense -- and some easy shortcuts -- can help most people eat better and still train for endurance activities at our peak.
Daily meals and snacks should have protein, carb, and fat. Healthy protein, good carbs, good fats. By mixing proteins and fats with carbs you automatically control the glycemic index of the overall meal. So if you love baked potatoes then make sure that there is a same size (relative) amount of protein, another green vegetable wouldn't hurt, and use butter over margarine; olive oil instead of butter better yet; and watch out adding all the toppings.
There is a huge difference between a Power Bar and a Balance Bar. Power Bars are mainly carbs with little fat and protein. Balance Bars (and Zone Bars, etc) are mixed to have a 40-30-30 ratio of carbs-protein-fat. There isn't some magic to 40-30-30 -- it's just a ratio that works for most people, your mileage may very :) The net effect of the Balance Bar is that it is filling and doesn't spike your insulin levels like a Power Bar does.
There is a magic time to eat sugar and high carb, high glycemic foods! RIght after a workout. This is common knowledge within the strength training world. within 45 minutes after a strength or endurance workout your body needs to start the rest and recovery cycle. Muscles and cells need to be hydrated and nourished. You want an insulin response at this time since the insulin release with prompt the repair to the muscles and cells. So right after a workout have a meal replacement drink or a balanced meal of protein, fats, and carbs. This is the time to have 3 times as many carbs as protein. And one of the carb portions should be something with a high glycemic index -- grape juice works great as does a banana, etc. The other two carb portions should be medium to low GI. Personally, I find taking a meal replacement shake with a small glass of grape juice or similar just easier.
So no matter what some people will say, not all carbs are bad. Endurance training needs and thrives on low-GI carbs that release slowly into the body and give us fuel for long times. The high GI carbs are great for sprins and sudden bursts of energy. Save those for during the race when you need a boost.
