Fast-digesting carbs, which normally have the worst reputation, are actually most beneficial in certain situations.
For some people, finishing an intense workout means a serious case of the munchies.For others, hunger is the last thing on their mind. No matter which category you fit into, replenishing your muscles’ glycogen stores after (and before) a workout is important for seeing results. An effective way to get that quick boost of energy before or after a workout is turning to fast digesting carbohydrates – foods that quickly raise your blood sugar levels and restore your muscles’ supply of glycogen.
What are fast digesting carbohydrates?
Fast digesting carbohydrates increase your blood sugar levels quickly after consumption. In the 1980’s, a Canadian doctor named Dr. David Jenkins created the glycemic index (GI) as a way to measure the effects of carbohydrates on blood sugar levels. When you eat carbohydrates, they are broken down into simple sugars which enter your bloodstream. The glycemic index ranks how quickly foods raise your blood sugar levels, with high glycemic foods spiking your blood sugar levels more quickly and significantly than low ones. Fast digesting carbohydrates are high glycemic foods, which means they have this ability to quickly boost blood sugar levels.
When should you have fast digesting carbohydrates?
The best times to have fast-digesting carbohydrates are before and after a workout. When you work out, your muscles’ main source of energy is glycogen (the form of glucose stored in your body’s tissues). Working out depletes your body of glycogen. This is noteworthy because glycogen is key for muscle growth and maintenance. By consuming a meal high in fast digesting carbohydrates before and after a workout, you ensure your muscles’ supply of glycogen is maintained, while also providing yourself with an important energy boost. Additionally, eating fast-digesting carbs first thing in the morning can be beneficial for preventing muscle breakdown and managing hormone levels.
When should you avoid fast digesting carbohydrates?
When it comes to fast digesting carbohydrates, it’s all about which ones you choose. Fast digesting carbohydrates like white bread, bananas, pasta, or white rice will give you a healthier energy boost than foods like candy, chocolate, or chips.
Timing is everything! Many people turn to fast digesting carbohydrates when they are snacking, which can lead to weight gain and longer term insulin issues. Instead, focus on consuming slower digesting carbohydrates (this includes many types of fruits and vegetables) as snacks, and save the fast digesting carbohydrates for a pre or post workout treat.
What are some examples of (good) fast digesting carbohydrates?
When you’re looking for a quick energy fix, try snacking on fruits like bananas, grapes, watermelon, dates and peaches. Bagels, rice cakes, and crackers will also do the trick, as will white potato, sweet potatoes and yams. If possible, avoid less nutritious fast digesting carbohydrates like biscuits, cakes, ice cream, cookies, or candy, as these foods lack fiber and other essential nutrients that are readily available in other fast carbohydrate choices.
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FAQs
Gainful is a sports nutrition and supplement company that focuses on personalized nutrition. To do this, buyers begin with a quiz about their fitness history and goals, nutrition habits, and more.
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Gainful is a sports nutrition and supplement company that focuses on personalized nutrition. To do this, buyers begin with a quiz about their fitness history and goals, nutrition habits, and more.
What does Gainful do? ›
Gainful Offers Personalized Supplements to Help You Meet Your Goals. Gainful's subscription-based nutritional system offers customized products with access to registered dietitians to help you reach your fitness and wellness goals. Men's Journal aims to feature only the best products and services.
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A single scoop per day will lend a significant boost in protein to support your weight loss. If one of your primary goals is weight loss, you will likely receive a protein powder blend with a fairly low calorie count. However, your personalized blend will still contain a little more than 100 calories per serving.
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on LinkedIn: CEO Corner: Gainful's Dean Kelly on Personalized Nutrition | 18 comments.
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Eric Ji Sun Wu and Jahaan Ansari founded Gainful to bring personalized sports nutrition to every body.
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Whether you're a seasoned athlete or just starting out on your fitness journey, our creatine supplement is the perfect addition to your regimen. It's designed to help you get the most out of your workouts, and see real results. So don't wait any longer to take your muscle-building goals to the next level.
How much caffeine is in Gainful? ›
This product contains 150mg of caffeine/serving. Keep out of reach of children.
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If you are struggling to gain weight, we can create your Personalized Protein blend to be high in protein, and have some extra carbs & calories to assist further. You can also try blending your protein into a smoothie as a great way to consume extra calories in your day.
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And if you're not that active, you likely don't need more than one protein shake per day. If you're extremely active (more than one workout per day, or extremely long training sessions), three protein shakes per day might be appropriate, Byrd says. The bottom line? Protein shakes are supplements, not food.
There is currently no good quality evidence to show that taking a probiotic supplement will help with weight loss. A recent analysis of studies that looked into probiotic supplements concluded that they don't work for weight loss. But the authors note that more rigorous research is needed.
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Think of it as a meal supplement if you'd like, instead of a replacement. Your Gainful protein blend will supply a lot of high quality protein. This leaves room for you to include other foods in your meal.
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Our personalized protein blends contain zero artificial flavorings, sweeteners, colorings, binders, fillers, thickening agents or preservatives. All of our personalized protein blends come 100% unsweetened and unflavored.
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About us. Performance nutrition that unlocks your full potential. We provide personalized products and 1:1 Registered Dietitian support to empower active people to reach their unique goals by transforming their health.
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Soichiro Takaoka is the CEO of SocialGood App.
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All Gainful products are free from GMOs (genetically modified ingredients). While we do not hold a third-party Organic certification, many of the ingredients in our products are organic, such as our pea protein, rice protein, tapioca maltodextrin, stevia leaf extract, oat powder, and more.
What is the best protein powder for weight loss? ›
Transparent Labs 100% Grass-Fed Whey Protein Isolate is our top pick for the best overall protein powder for weight loss. One serving packs in 28 grams of high-quality protein without a lot of fat or carbs and 150 calories or less, depending on which of the 14 flavors you use.
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As far as Gainful products, you could either forego the Pre-Workout all together during pregnancy, or we can switch you to a caffeinated version. When using caffeine during pregnancy, it's generally recommended to limit to 200mg or less per day.
