Eating Grains to Fuel Exercise

By Natalie Kretzer, Nutrition Specialist for Richmond Balance
In recent years carbohydrates have been known to have a bad reputation.  They have been blamed for weight gain, unhealthful diets, and excess calories – but is that really true?  Carbohydrates are actually essential to a healthy diet (especially when exercising), and they are not just found in breads and pasta (grains).  Carbs are also found in fruits, starchy vegetables, yogurt, and milk.  These foods should not be avoided but instead eaten in the right amounts.  Although calorie needs differ for each person, a standard 2000 calorie diet should include six ounces of grains.  MyPyramid describes an ounce as a slice of bread, a cup of cereal, a small six inch tortilla, or a half cup of pasta.  The rest of your daily carbohydrate needs will come from other food groups.

Carbohydrates are so important that it is recommended that 55-65% of your daily calories come from them!  It is even more important to focus on this area of your diet when you are exercising.  If you have ever tried eating fewer carbs than this, you may have noticed that you felt sluggish and didn’t want to exercise. This is because your body did not have the right fuel for exercise. When you eat carbs, your body breaks down those that it needs immediately and then stores the rest in your muscles as glycogen.  These glycogen stores are the fuel for your walks or runs.  If you do not refill your glycogen stores with carbohydrates then your body is going to have to break down fats to fuel your exercise.  While this may sound appealing to you, it is inefficient and will result in poor work outs and fatigue.  If you are aiming for weight loss, you can cut back a little in each food group rather than just cutting back on the grains.  This should result in a well balanced diet where you have enough energy to exercise and you should still see weight loss results.

Whether you are looking for weight loss or just improved fitness, make sure that you include grains through out your day.  If you need six ounces a day, you could distribute two ounces at each meal or you can distribute them among snacks and meals.  Keep in mind that whole grains such as wheat, oatmeal and barley should make up about half of your grain servings.  Whole grains will provide your body with the fiber, vitamins and minerals that you need to feel your best.  Enjoy your grains and eat them for properly fueled exercise!