1. What carbohydrates optimize digestion, muscle output, and muscle recovery?
Digestion is healthiest with high fiber foods, but supplementing with pure fiber can lead
to cramps. I recommend that you get as much fiber as possible from natural food and
leave it at that. Muscle glycogen storage is optimized by consistent moderate levels of
blood sugar throughout the day, obtained with frequent small feedings and high-fiber
carbohydrate sources (whole grains, fruits and vegetables). Fueling muscles during
training is the opposite: fiber-reduced carbohydrates (powders and drinks) are the best
way to deliver kcals without further taxing a digestive system that is already low on blood
flow because of the training. Muscle recovery follows the same principles: right after
training, when insulin release is still suppressed by the presence of adrenalin from the
exercise, take in more fiber-reduced carbohydrates, but when more than one-half hour
has passed since training, switch over to the healthier carbohydrate sources (loaded with
fiber, vitamins, and minerals).
2. Are simple or complex sugars better?
Complex sugars / carbohydrates are better, but simple sugars taste good. For this
reason, only the most hard core machines (people who can eat large amounts of
anything, regardless of taste) could ever optimize their nutrient intake. During training,
eat complex carbohydrates that contain no fiber (such as maltodextrin). They are
digested and oxidized by the muscle more easily than simple sugars containing no fiber.
At other times of the day, eat complex carbohydrates with fiber, because they are
digested slowly and help stabilize blood sugar levels. Sugars that come with fiber, vitamins
and minerals (such as in fruit) also digest slowly even though many of then are simple
sugars...these are healthy and should not be avoided. Fruit with noticeable roughage
digests slower than fruit with no noticeable roughage (e.g. an apple digests slower than a
banana). Refined sugar is the prime example of a simple sugar with no fiber and no
vitamin or mineral content and should be eaten sparingly (e.g. never eat dessert until you
have quenched your hunger with a healthy meal)
Digestion is healthiest with high fiber foods, but supplementing with pure fiber can lead
to cramps. I recommend that you get as much fiber as possible from natural food and
leave it at that. Muscle glycogen storage is optimized by consistent moderate levels of
blood sugar throughout the day, obtained with frequent small feedings and high-fiber
carbohydrate sources (whole grains, fruits and vegetables). Fueling muscles during
training is the opposite: fiber-reduced carbohydrates (powders and drinks) are the best
way to deliver kcals without further taxing a digestive system that is already low on blood
flow because of the training. Muscle recovery follows the same principles: right after
training, when insulin release is still suppressed by the presence of adrenalin from the
exercise, take in more fiber-reduced carbohydrates, but when more than one-half hour
has passed since training, switch over to the healthier carbohydrate sources (loaded with
fiber, vitamins, and minerals).
2. Are simple or complex sugars better?
Complex sugars / carbohydrates are better, but simple sugars taste good. For this
reason, only the most hard core machines (people who can eat large amounts of
anything, regardless of taste) could ever optimize their nutrient intake. During training,
eat complex carbohydrates that contain no fiber (such as maltodextrin). They are
digested and oxidized by the muscle more easily than simple sugars containing no fiber.
At other times of the day, eat complex carbohydrates with fiber, because they are
digested slowly and help stabilize blood sugar levels. Sugars that come with fiber, vitamins
and minerals (such as in fruit) also digest slowly even though many of then are simple
sugars...these are healthy and should not be avoided. Fruit with noticeable roughage
digests slower than fruit with no noticeable roughage (e.g. an apple digests slower than a
banana). Refined sugar is the prime example of a simple sugar with no fiber and no
vitamin or mineral content and should be eaten sparingly (e.g. never eat dessert until you
have quenched your hunger with a healthy meal)
Carbohydrates
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© Clyde F. Wilson