GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

January 18, 2024 By Deepanshu Sharma 2 Comments

Carbo-Loading: All You Need To Know!

Carbo LoadingAt some point or the other, we have come across the term Carbo-Loading. While there are some people who know what it is, there are people who are unaware about this helpful hack. Carbo-Loading is the process of ‘loading’ your body’s muscles with excess glycogen. Glycogen is the energy source derived from eating carbohydrates and Carbo-Loading when done well, can lead to improvement in performance of endurance athletes.

What is Carbo-Loading?

In detail, Carbo-Loading means eating excess carbohydrates to fill the muscles with glycogen while also lowering your activity levels 3-4 days before the event.

Glycogen is the fuel which powers our body when we exercise. The carbohydrates that we eat are broken down to make glycogen, which is stored in the muscles to provide energy while exercising. The main aim of Carbo-Loading is to ensure that muscles have larger energy stores so that they don’t tire easily. Just like a car with a full tank would run longer, similarly, glycogen loaded muscles will perform longer.

Who needs Carbo-Loading?

Carbo-Loading helps athletes who compete in endurance events such as running over 10 kms, triathlons, treks, etc. Since the body already has enough glycogen stored in the muscles, it can perform short exercises with like weight training or jogging at sustained energy levels. It is the endurance runs which makes us use all our resources. This is where the extra glycogen can help to avoid cramps, prevent fatigue and keep one going till the finish line.

How to Carbo-Load?

Now this is the most important part. If done correctly, you will surely reap the benefits. If done incorrectly, it won’t help you much. It may even lead to feeling heavy before the marathon and even vomiting. You usually start 3-4 days before the event. It is recommended to start with 5 gm carbohydrates per kg body weight. You can increase it to 7-8 gm from your second attempt at Carbo-Loading.

4 Days Before the Event: You are eat the same number of calories as before but 60-70% of it should come from carbohydrates. Mostly complex carbs.

3 & 2 Days Before the Event: Eat more of simple carbs. They will provide instant energy! It is important to avoid processed forms of these simple carbs (like biscuits, rusk).

1 Day Before the Event: Almost all the carbohydrate calories should come from simple carbs one day before the event. Your last dinner before the event should be at least 12 hours prior to the race. The dinner should be heavy, made entirely of simple carbs, with little fats and proteins.

Before the Event: 2-3 hours before the event, eat a light and easy simple carb snack and also keep it for eating during the race.

Some Simple Carbs: Banana, milk, curd, honey, white bread, white rice, potato

Some Complex Carbs: Chapati, pulses, brown rice, sweet potato, green leafy vegetables, apples

Few Tips to Remember During Carbo-Loading

  • As it involves eating a high carb diet, people with diabetes and other medical problems which restrict the consumption of carbohydrates should consult their doctors before starting
  • Perform only light exercise when starting Carbo-Loading and rest the entire day before the event
  • Avoid adding new foods to your routine
  • Avoid eating fiber rich foods as they will give a feeling of satiety
  • Eat a moderate amount of fats and proteins
  • On all days of Carbo-Loading, eat 5-6 meals instead of eating only three to avoid a feeling of heaviness
  • After the event, have a carb-only meal to replenish the glycogen stores
  • Eat some salty snacks after the event (preferably salted nuts)
  • Drink lots of water during and after Carbo-Loading

Effects of Carbo-Loading

  • You will see a slight weight gain but it will only be due to the body retaining excess water. This weight will be gone in 1-2 days after the event
  • Expect a little stomach discomfort in this phase. It will not bother you much if you divide the total calories into 5-6 meals for the day

Have any questions about Carbo-Loading? Ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

July 17, 2017 By Payal Choudhury 3 Comments

Carbohydrates -“Your diet’s fuel”

carbohydrate-addicts-diet-plan1

The way carbohydrates are demonized today, it’s no wonder that so many people actually fear eating them. I used to be one of them. As a recovering “carb-o-phobe,” I’m now on the flip side and advocate eating complex carbohydrates for optimal nutrition.

Carbohydrates are nutrients that act as a good source of energy for our body. It is made up of sugar, starch and cellulose and it contains hydrogen and oxygen in the ratio 2:1which is the same as that of water. Although carbohydrates can be digested a lot easier than fats or proteins, they aren’t considered indispensable for the body.

While some carbohydrates make us healthy, others can be harmful to our health, if taken in excess quantities. For example, certain carbohydrates increase the risk of diabetes and heart ailments. So why are certain carbohydrates are beneficial and others adversely affect our health?…We need to go deeper and learn about the different forms of carbohydrates.

There are many forms of carbohydrates, but the three common forms are sugars, starches, and fibres. The basic unit of all carbohydrates is a sugar molecule. Then there are simple and complex carbohydrates. While sugars are simple carbohydrates, starches and fibres are classified as complex.

We generally consume simple and complex carbs. To understand what they are about, we’ll look at the list of carbohydrate rich foods and all that is essential for.

Simple carbohydrates are sugars composed of monosaccharide (single sugar molecules) or disaccharides (two joined sugar molecules) such as glucose, sucrose, lactose, and fructose. This category of carbohydrates is best found in fresh fruits.

On the other hand, however, there is another grade of foods that contain simple carbohydrates. This class of foods is processed foods. The trouble with these foods is that they provide energy and calories in abundance. It is for this reason that these high-calorie products must be kept away. Apart from that, simple carbohydrates that the body obtains from natural foods are also easier to digest than those obtained from processed foods.

Simple carbohydrates contain one or two sugar molecules linked together and are digested or broken down into glucose faster, because the bonds in these small molecules are easily accessible to the enzymes of the digestive tract. Hence, these carbohydrates are readily absorbed.

Complex carbohydrate:

Complex carbohydrates (or polysaccharides) are made up of three or more sugar molecules that are bound together. Since these carbohydrates get digested slowly, they release sugar into the system very gradually, thus allowing the body a consistent level of energy.

Often referred to as starch, foods that contain these complex carbohydrates are a great source of vitamins, minerals, and fibres. The old belief that starch is bad for the body is rapidly dying, because starches by themselves contain only 4 calories per gram, while fat contains 9 calories per gram. Also, the advantage with complex carbohydrates is that they fill you up quicker, thus allowing a reduced intake of food, which very simply leads to a reduced calorie intake.

In addition, refined carbohydrates may contain hydrogenated vegetable oils, additional fat, and processed sugars. Eating refined carbohydrates like a cookie in the morning will neither give you the energy nor give you the nutrition to maintain a balanced body.

Benefits of simple sugars:

Eating sugar gives you immediate access to fuel. There are times when this is an advantage. When the level of sugar in your blood drops, you may feel sluggish or even ill. Eating a simple carbohydrate, such as a fruit, may raise your blood sugar and give you the burst you need.

Simple carbohydrates may have the advantage over complex when it comes to preparing for exercise. Before a training session, race or game, many athletes eat a large amount of carbohydrate to provide energy. So before any workout, simple carbohydrates are your best choice. Due to the fact that they’re digested more quickly, simple carbohydrates are good for athletes who need short bursts of energy, as opposed to endurance athletes who need longer-term energy from slow-digesting carbohydrates. Examples of pre-workout meals that contain simple carbs are bananas with honey, low-fat yogurt with jelly or chocolate milk.

Complex Sugars:

There a number benefits of eating more complex carbohydrates, so it might be necessary to make some switches. Here are some examples of easy substitutions:

  • Instead of white bread and pasta, switch to whole grain bread and pasta (if the switch is intimidating at first, try mixing half whole grain and half white when making your pastas).
  • Instead of munching on chips, try raw vegetables.
  • Instead of rice, try eating more beans as a base for dishes.

Also diets rich in fibre help to keep us ‘regular’ which also promotes greater intestinal health and, in turn, helps to guard against a number of illnesses including colorectal cancer. Immunity is strengthened. It contributes to Energy, Digestion, Metabolism, Sleep, Filling fibre, Brain function, and Nervous system function.

Well, to distinguish simple and complex carbohydrates and how they are processed by the body, one might think that foods containing complex carbohydrates are actually healthier than those that have simple carbohydrates. However, this is not always true. Rice is rich in starch which is a complex carbohydrate, while fruits contain fructose which is a simple sugar. But we all know that between the two, fruits are a better option when it comes to eating healthy.

Thus, we see that not all carbohydrates are bad. In fact, a balanced diet that has a fair share of carbohydrates, is essential for a healthy you. So let go of your carbohydrate fears and feel good about including some of these foods and reap the benefits that good carbohydrates have to offer.

 

March 30, 2016 By Princee Kalra 3 Comments

‘Do not blame the fats for what the carbohydrate did!’

carbohydrate-foods

More than calculating calories it’s imperative to count the composition of each meal with respect to carbohydrates, proteins and fats. Let us Centre our attention on carbohydrates. India is a carbohydrate rich country but, carbohydrate over time is not doing much good to us. All our concerns lie with consuming excess carbohydrate. Carbohydrate (Sugars & Starches) forms a greater proportion of our diet and hence there is manifestation of carbohydrate toxicity which in turn is leading us on the road to impaired insulin levels, weight gain, hormonal imbalance & cardiovascular diseases.

Carbohydrates, like any other nutrient are beneficial only if consumed in the right proportion. The right amount of carbohydrate for most Indians is about 55-60% of total calories with emphasis on complex variety as against 70-72% being consumed at present.  Much of the benefits attributed to carbohydrate foods come from slow digesting, complex variety. They are high in fibre, low in fat and a good source of vitamins hence a crucial part of diet.

Balancing carbohydrate intake is central for managing our diet. So how do we know if we are having the right proportion?

  • Firstly, we need to distribute carbohydrate in our main meals plus in our snacking hours. Piling up carbohydrates during main meals and skipping it at snacks creates a problem.
  • Ditch the wheatflour in chapatti and white rice in main meals atleast thrice a week, try variety of complex carbohydrates such as

Sorghum (Jowar), Pearl Millet (Bajra), Ragi or Red Millet (Nachni), Corn or Maize, Quinoa, Oats, Barley, Semolina(Rava), broken wheat and brown rice. These taste great in our age old recipes such as Sorghum bread, Mix flour cutlets, Ragi or Red Millet Porridge, Mix Flour breads, Brown Rice steamed Idlis, Semolina Pancake, Corn bread, Pearl millet roasted crispy breads!!

  • Avoid refined carbohydrates like Bread (sandwiches), Maida(is a finely milled refined and bleached, closely resembling Cake Flour (Biscuits, Bakery Items, Noodles, Fried Breads (Puri, Bhatura, Naan), Pasta, White Sauce), Sugar (White Sugar, Brown Sugar, Honey, Soft Drinks, Energy Drinks, Sugar Containing Breakfast Cereals, Sweets, Chocolates).
  • Simple carbohydrate such as Fresh fruits are great but avoid fruit juices, 1 glass fruit juice has triple the amount of carbohydrate!
  • Please do not consider Potato, Sweet Potato, Yam (Suran), Colocasia (Arvi) as vegetable, consider it in a carbohydrate rich cereal group. Limit adding of these in vegetables – we love potato mixed with all possible vegetables and even cereals.
  • Do not get tricked with Wheatflour written on food products, Wheatflour is essentially Maida(is a finely milled refined and bleached, closely resembling Cake Flour). Choose food products that have atleast 75% whole wheat flour (WHOLE word is important)! (Oops, do check your brown breads ;))
  • Do not eliminate carbohydrate from your diet just to have a temporary goal satisfaction. Balance is important. It is not the carbohydrate that is immoral but our very low intake of protein and wrong fats, so be smart and choose your foods wisely.

•          Lastly do not eat carb alone – couple 1 serving carb with 1 serving protein & 1 serving vegetables.

October 29, 2015 By Urvashi Sareen Leave a Comment

Importance of CARBOHYDRATE Counting?

carbohydrates-foods-2

What is carbohydrate counting?

Carbohydrate counting helps one keep track of the amount of sugar, known as carbohydrates that you eat. If you are detected with, it is important to learn about carbohydrates found in food. Keeping track of your carbohydrate intake will help you control your blood sugar levels.

What is a carbohydrate?

A carbohydrate is a food that is turned into sugar (glucose) when you digest it. Any carbohydrate food will raise your blood sugar. Complex carbohydrates raise sugar more slowly (it takes your body longer to digest and absorb these) while simple carbohydrates or sugars can raise your sugar level more quickly.

Where are carbohydrates found?

Carbohydrates are naturally found in many different foods.

CARBOHYDRATE

NOT A CARBOHYDRATE

BREAD
ROLLS
TORTILLA
RICE
PASTA
POTATO
CORN
DRIED BEANS
SODAS
FRUIT
FRUIT JUICE
MILK
YOGURT
CANDY
CAKE
COOKIES
ICE CREAM
BEEF
CHICKEN
FISH
LAMB
BUTTER
MAYONNAISE
CARROT
CUCUMBER
LETTUCE
CHEESE
EGGS
PORK
TURKEY
MARGARINE
OIL
CAULIFLOWER
GREEN BEANS
ZUCCHINI

Some carbohydrate foods may be used less often in your diet due to high potassium, sodium, or phosphorus content. Your coach will help you know which foods are best for you.

What is a serving size of carbohydrate?

A serving size of carbohydrate is the amount of food that will give you about 15 grams, or one serving, of carbohydrate. Serving sizes to reach 15 grams of carbohydrate vary between foods.

The following foods are examples of one carbohydrate choice:

1 slice of bread
1 cup of fresh fruit
½ cup of canned fruit
¾ cup dry cereal
¾ cup hot cereal
½ cup mashed potatoes
½ cup corn
½ cup of pasta
1/3 cupof rice
1 medium sugar cookie
1 small piece cake, no icing
½ cup non dairy creamer
4 oz. juice or regular soda
6 pieces of hard candy

1 Fruit = 1 Milk = 1 Starch = 1 Low Calorie Dessert

Carbohydrate Counting and Meal Planning

Important things to remember when counting carbohydrates:

  1. Eat at the same time every day to keep blood sugars even.
  2. Eat the same amounts of carbohydrate at each meal and snack.
  3. Eat a meal or snack every 3-4 hours to keep blood sugars even.
  4. Do not skip meals.

The amount of carbohydrate you need will depend on your weight and activity level. In general, 3 to 6 servings of carbohydrates are recommended at meals and 1 to 3 servings are recommended at each snack.

You can check food labels for the grams of carbohydrates and convert the grams into servings. For example:

15 grams = 1 serving
30 grams = 2 servings
45 grams = 3 servings

Ask your GOQii coach to help with your carbohydrate intake.

Breakfast:___________________# of Carbohydrate Servings
Morning Snack:__________________# of Carbohydrate Servings
Lunch:_________________# of Carbohydrate Servings
PM Snack:_________________# of Carbohydrate Servings
Dinner:__________________# of Carbohydrate Servings
Bedtime Snack:_________________# of Carbohydrate Servings

 

  • 1
  • 2
  • Next Page »

Search

Recent Posts

  • Living well with regular Yoga and good Nutrition
  • The Preliminary Step To Weight Loss Is Training Your Mind
  • 11 Easy Habits To Help You Lose Weight
  • How to Burn Fat With Exercise
  • Reasons Why You Are Not Losing Weight!

Stay Updated

Archives

  • June 2025 (15)
  • May 2025 (13)
  • April 2025 (21)
  • March 2025 (26)
  • February 2025 (23)
  • January 2025 (26)
  • December 2024 (27)
  • November 2024 (26)
  • October 2024 (27)
  • September 2024 (25)
  • August 2024 (31)
  • July 2024 (22)
  • June 2024 (27)
  • May 2024 (31)
  • April 2024 (27)
  • March 2024 (29)
  • February 2024 (26)
  • January 2024 (27)
  • December 2023 (18)
  • November 2023 (19)
  • October 2023 (24)
  • September 2023 (25)
  • August 2023 (23)
  • July 2023 (24)
  • June 2023 (25)
  • May 2023 (27)
  • April 2023 (25)
  • March 2023 (25)
  • February 2023 (20)
  • January 2023 (16)
  • December 2022 (12)
  • November 2022 (16)
  • October 2022 (15)
  • September 2022 (13)
  • August 2022 (12)
  • July 2022 (19)
  • June 2022 (11)
  • May 2022 (10)
  • April 2022 (6)
  • March 2022 (6)
  • February 2022 (13)
  • January 2022 (13)
  • December 2021 (7)
  • November 2021 (3)
  • October 2021 (6)
  • September 2021 (3)
  • August 2021 (8)
  • July 2021 (7)
  • June 2021 (15)
  • May 2021 (16)
  • April 2021 (10)
  • March 2021 (7)
  • February 2021 (4)
  • January 2021 (4)
  • December 2020 (3)
  • November 2020 (4)
  • October 2020 (10)
  • September 2020 (3)
  • August 2020 (3)
  • July 2020 (2)
  • June 2020 (4)
  • May 2020 (10)
  • April 2020 (12)
  • March 2020 (10)
  • February 2020 (4)
  • January 2020 (4)
  • December 2019 (3)
  • November 2019 (7)
  • October 2019 (5)
  • September 2019 (4)
  • August 2019 (9)
  • July 2019 (9)
  • June 2019 (11)
  • May 2019 (4)
  • April 2019 (9)
  • March 2019 (8)
  • February 2019 (9)
  • January 2019 (8)
  • December 2018 (9)
  • November 2018 (3)
  • October 2018 (3)
  • September 2018 (5)
  • August 2018 (10)
  • July 2018 (6)
  • June 2018 (13)
  • May 2018 (8)
  • April 2018 (18)
  • March 2018 (9)
  • February 2018 (8)
  • January 2018 (15)
  • December 2017 (12)
  • November 2017 (19)
  • October 2017 (13)
  • September 2017 (15)
  • August 2017 (4)
  • July 2017 (8)
  • June 2017 (7)
  • May 2017 (6)
  • April 2017 (8)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (10)
  • December 2016 (10)
  • November 2016 (7)
  • October 2016 (7)
  • September 2016 (7)
  • August 2016 (11)
  • July 2016 (9)
  • June 2016 (9)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (17)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (2)
  • November 2015 (9)
  • October 2015 (7)
  • September 2015 (9)
  • August 2015 (11)
  • July 2015 (9)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (8)
  • February 2015 (5)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (13)
  • August 2014 (12)
  • July 2014 (6)
  • June 2014 (2)
  • May 2014 (7)
  • April 2014 (5)
Ananda Mukherjee Health Story

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme … [Read More...]

Mayur Sutar Health Transformation

Mayur Sutar’s Journey to a Healthier Life

At 26, Mayur Sutar was deeply entrenched in the corporate whirlwind. His days were a blur of quick, unsatisfying meals, fitful sleep, and relentless deadlines. This vicious cycle was draining him, fueling a constant state of fatigue and frustration. Health had become a forgotten chapter in the book of his life. In every story, however, […]

Dhiren Matani - Healthy lifestyle

Transforming Health and Life: Dhiren Matani’s Inspirational Journey to Wellness

In the face of persistent health challenges, Dhiren Matani, (43), an entrepreneur from Mumbai, embarked on a journey of resilience and transformation. Battling weight issues and a heart condition for some years, he refused to succumb to the daunting odds. Through sheer determination, he took control of his health at the right time by adopting […]

What’s Your Excuse?

In a world filled with excuses, Shubham’s story stands as a testament to the power of perseverance, passion, and an unwavering commitment to one’s dreams. His journey is a reminder that circumstances may create hurdles, but they can never define the limits of one’s potential. In the bustling suburbs of Mumbai, amidst the challenges of […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii