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The high enriched carbohydrate diet provides most of the glucose to the body. This glucose is stored in the form of glycogen in the body, which is utilised by your muscles and liver at the time of exercise or any heavy dynamic activity. It helps to reach the best level of your performance. A careful planning of diet is the key to stock up the carbs.
Selecting the right food at the right time
The first step towards the right intake of carbohydrate enriched diet is by choosing the right carb source and making a proper diet chart.
Here are a few guidelines to help you select the best diet for your body.
Make a proper list of the carb sources and decide the intake of each according to the time of intake. The effect and the calories of each must be carefully noted down while deciding the diet chart.
If you have been suffering from any disease in your present or past, then your doctor can advise you the right carb source to have in your diet.
If you notice allergy from any food or you have an allergy from any food item, then you must surely change your diet plan according to it. Changes must be such that it doesn’t affect the overall calories of your diet chart.
When to eat
There are various carb sources which are included in your diet according to need.
Before any exercise, slow burning complex carbs must be eaten such as brown pasta, rice, soup, etc. They help maintain a high level of glycogen in the body.
Once, your glycogen gets depleted, the intake of nuts and raisins is preferred. These get converted to glucose quickly.
Carbohydrates (banana, quinoa), proteins and fluids are the key to recovery. They help restore the exhausted glycogen in the body.
How to manage carb crossing
Sometimes, excessive intake of the carbs leads to various side effects on your body. Thus, take care of the following precautions to manage carb crossing.
Proper fibre and water must be taken and excessive calories must be avoided to evade being overweight.
Carb sources must be taken with appropriate proteins and fats to maintain a balanced sugar level.
Proper fibres must be taken along with the high carb food, to avoid uncomfortable tummy aches and bloating.
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