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Nutrition Tip #1 – What are Carbohydrates?

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

If you've ever asked yourself “What are carbohydrates?”, “Where do they come from?”, or “What do they do for my body?”, then read on. I'm going to answer those exact questions in this very short post, dedicated especially to… you've guessed it… carbohydrates!

Watch this video and read the article below to discover whether or not carbs make you fat, the best carbs to eat, the worst carbs to avoid, and how to make all this “nutrition stuff” simple and doable for your busy life.

Also, for exact recipes of meals for breakfast, lunch, & dinner – including the right carbs (and portion sizes) to eat, I highly recommend you download a free copy of our famous “1-Day Weight Loss Meal Plan” for busy fathers. Click the image below to download it free today.
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What are Carbohydrates?

Carbohydrates are separated into 2 categories. These are simple carbohydrates and complex carbohydrates.

Simple carbohydrates, which are made up of monosaccharides (one unit sugars) and disaccharides (two unit sugars), are the worst of the two types, due to their lack of vitamin and mineral content as well as a lack of dietary fiber.

Complex carbohydrates, which are made up of polysaccharides, are the better of the two types, due to the higher vitamin and mineral content and a higher amount of dietary fiber.

What do Carbohydrates do?

When carbohydrates are consumed, they are broken down into glucose by the body and stored as glycogen in the liver and the muscles. When we exercise at a high intensity, this stored glycogen is broken back down into glucose and used as energy.”

The remaining, unused glycogen will be stored as body-fat. This shows the importance of exercise, as well as a good eating plan, to develop a healthy working and healthy looking body.

How much Carbohydrates do I need?

Your carbohydrate intake should be approximately 35-40% of your daily calorific intake. This should be spread throughout your meals per day, but quantities should be adjusted to be more before periods of activity, and less before periods of rest or inactivity.

Your intake may need to change slightly depending on the activity you are doing for that day.

If you are on a rest day or are lifting lighter, you will not need to eat as many carbohydrates as you would if you were lifting heavy or doing an intense cardio session.

Where do I get it?

As mentioned above, complex carbohydrates are the better, healthier choice of carbohydrates. These are found in unrefined foods such as:

  • Wholemeal, Rye, and Granary breads
  • Brown rice
  • Wholemeal pasta
  • Quinoa
  • Pulses

Simple carbohydrates should be avoided as much as possible. They can be found in refined foods, like:

  • Candy
  • Soda
  • Cakes
  • Refined bread
  • Sugary cereal

So now you know what carbohydrates are, what they do, how much you need and where you get it from. You are all set to incorporate them into your diet in the proper way.

I hope this has been informative for you. If you do have any questions, please drop me a note via the website, post a question in the comments, or leave me a message on our FFP Facebook Page. I will be happy to answer anything you need to know.

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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*We hoped you enjoyed this article. Remember to always consult your doctor before making any health changes. This is not medical advice – just well researched info.


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Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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