• How to adjust carbohydrate intake
    Blog,  Diet,  Nutrition,  Sports nutrition

    How to adjust carbohydrate intake

    How to adjust carbohydrate intake is the third article in this short series dedicated to this important source of fuel for physical activity. We have described what are carbohydrates and the use of carbohydrate for sports. In theory, carbohydrate requirements can be calculated knowing a few variables, however in practice there is often a mismatch between estimated and actual requirements. Sources of mismatch Wrong calculations Biological factors These include insulin sensitivity and glucose oxidation rates, which will determine how much carbohydrate the athlete can actually use for fuel. Health conditions Actual vs predicted output In many cases, this is the biggest source of mismatch. Some athletes can predict with a…

  • Carbohydrate for sports
    Blog,  Diet,  Food,  Nutrition,  Sports nutrition

    Carbohydrate for sports

    The use of carbohydrate for sports has been well-known for several decades. The amount and timing of carbohydrate intake depends on many factors, including the duration, intensity and type of exercise. Roles of carbohydrate in sport As seen in the previous article, the main role of carbohydrate in the body is the production of energy. During exercise, this can translate to: In the time between training or competition bouts, carbohydrate intake is important to: The amount of carbohydrate an athlete requires during and around exercise depends on several factors: It is important to mention the fact that the individual factors listed above can change with habits. When it comes to…

  • which rice is better?
    Blog,  Diet,  Nutrition

    Which rice is better?

    Following the discussion on carbohydrate-rich foods, today’s discussion is all about rice. In particular, we aim to answer the question: which rice is better? What is rice? Rice is “the starchy seeds of an annual southeast Asian cereal grass (Oryza sativa) that are cooked and used for food” (1). Rice belongs to the grains and cereals, alongside bread, pasta, oats, etc. This are also commonly known as “carbs” or “carbohydrates”, even though fruits, vegetables and legumes are also rich sources of carbohydrates. Although rice originated in Asia, it has spread throughout history to other parts in the world. Many countries, such as Spain and its colonies, Italy and the US…

  • potatoes vs sweet potatoes
    Blog,  Diet,  Health,  Nutrition

    Potatoes vs sweet potatoes

    Potatoes vs sweet potatoes might be one of the hottest debates in the nutrition world. Jokes aside, many of people wonder which is better. “Are potatoes paleo?” might be one of the most frequently asked questions in the past 10 years or so. Potatoes and sweet potatoes – what are they? Both potatoes and sweet potatoes are root vegetables. Despite their name, they are not botanically related. According to Merriam-Webster online: Potato: “an erect South American herb (Solanum tuberosum) of the nightshade family widely cultivated for its edible starchy tuber” (1). Sweet potato: “a tropical vine (Ipomoea batatas) of the morning-glory family that is often grown for its edible tuberous…