Elite Physique The New Science of Building a Better Body

268 Elite Physique
fiber and five grams of surprisingly high-quality protein. That’s in addition to
much of your daily requirement for vitamins C and B 6
and a long list of minerals,
including potassium and magnesium. They’re also one of the most satiating
foods you can eat.
But simply peeling the potatoes removes all the fiber and much of the mineral
content. Frying the skinless potatoes adds calories. Turning them into chips and
other highly palatable snack foods makes them a weapon of mass consumption.
A one-ounce serving of potato chips—about 15 chips—is typically 160 calories,
or more than 10 calories per chip. It’s no big deal if you can stop yourself after
the first handful of chips. But if you can’t, or if you dip them in sour cream or
guacamole, you’re looking at hundreds of calories with little nutritional value
and extremely low satiety.
Nutrients aside, when we talk about carbohydrate, the most important questions
are how much energy you need, and when you need it. Your body converts
the carbohydrate you eat to glucose, which it can either use for immediate energy
or store as glycogen in your muscles and liver. (When needed, it can also convert
protein to glucose.)
Most of the time, a healthy body burns a higher percentage of fat for energy.
Your brain, which accounts for about 20 percent of your total energy needs,
gets 100 percent of its fuel from glucose, while your muscles and organs use a
mix of fat and carbohydrate (Mergenthaler et al. 2013). That changes when you
exercise. The harder you work, the higher the percentage of glucose your body
uses (De Feo et al. 2003). Your muscle contractions when you lift are almost
entirely fueled by glucose. Therefore, it’s recommended to consume carbohydrate
in your preworkout nutrition. One fast-acting and easy-to-digest source
is tart cherry juice, which has been shown to improve recovery after a workout
(Vitale, Hueglin, and Broad 2017). Research demonstrates that consuming 8 to
12 ounces (240-360 ml) per day can decrease inflammation, oxidative stress,
and blood pressure (Chai et al. 2019). Another great option is pomegranate
juice, which has been shown to decrease oxidative stress after resistance
training, help protect your neurons, and lower blood pressure (Ammar et al.
2017; Kujawska et al. 2019; Sahebkar et al. 2017). If tart cherry or pomegranate
juice isn’t an option, grape juice is a good choice. As is the case with any food,
always choose the organic version of tart cherry, pomegranate, or grape juice
since it has more nutrients and fewer pesticides than its nonorganic counterpart
(Crinnion 2010; Worthington 2001).
Recommended Sources of Carbohydrate
If you eat before you work out, stick to easily digested carbohydrate like bananas,
rice, or potatoes. High-fiber carbohydrate sources take longer to digest and could
leave you with stomach discomfort while you train. In any case, consume 30 to
40 grams of carbohydrate in your preworkout nutrition. Here are some options
that work well within an hour before you lift weights:
• One cup of organic tart cherry juice in 8 ounces (240 ml) of water
• One-half cup of organic pomegranate juice in 16 ounces (480 ml) of water
• One-half cup of organic grape juice in 16 ounces (480 ml) of water
• One banana