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Runner's Forum: Carbohydrate confusion

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    • CommentAuthorFree MemberMSgherzi
    • CommentTimeJan 4th 2008
     
    MSgherzi

    Hi,

     

    So it's known that if you take in carbs and you do not do any exercise that those carbs will turn into fat. However, how long does that take to happen? Because it's been said that taking in carbs before a run is a good source of energy. So where is the break-off point between the time you take in carbs and the time that it turns to fat? And if you do not plan on burning the carbohydrates off by exercising then what is a good maximum number of carbs to eat?

     

    Thanks in advance,

     

    Matthew Sgherzi 

    • CommentAuthorFree Memberdogteacher
    • CommentTimeJan 4th 2008 edited
     
    dogteacher

    Matthew,

    I think much of the confusion could be cleared up by forgetting about the whole "carb" issue (an issue overplayed by the current fads in the diet industry) and reduce it to the simpler idea of calories. I know many people don't like to count calories because of all the negative connotations it has with various forms of dieting, but at its core, your question about fat accumulation is really one about caloric intake. Since calories are the scientific measuring blocks of energy taken in or used up by your body, they're more dependable than the somewhat more amorphous "carb" idea.

    Basically, carbs aside, if you take in more calories than you expend each day, you'll gain weight--some muscle, some fat, depending on your activity level and hereditary body structure. If you take in roughly the same amount that you burn, your weight stays consistent and your fat to muscle ratio will again have to do with your level of activity and body type. And of course, if you burn more calories than you take in, you lose weight.

    The people who make $$ writing diet books and selling diet programs would hate for us all to realize how simple that really is!!

     

    Here's a great page with a calorie counter that helps you estimate what your daily intake should be to prevent extra, "unused" calories fromturning into fat: http://www.hpathy.com/healthtools/calories-need.asp

    • CommentAuthorFree MemberMSgherzi
    • CommentTimeJan 4th 2008
     
    MSgherzi

    Hi,

     

    I do exactly that. I ignore everything except caloric intake.

    However, what doesn't make sense to me is how you can burn more than you take in. A normal male of around 20 years of age and about 200 pounds, for example, should normally intake around 2,000 to 2,500 per day. My theory was that if you take that in and you burn off 500 you are really taking in 1,500 to 2,000 and are therefore losing weight because you are taking in less than the average because you've burnt 500. Am I right in this sense? Because otherwise I don't understand how you could only take in 500 or so a day if that's what you're burning.

     

    Thanks again 

    • CommentAuthorFree MemberKDogg
    • CommentTimeJan 4th 2008
     
    KDogg

    A person has their basal metabolic rate (2000-2500 for the 200 lb 20 yr old male). This accounts for any function necessary to maintain your life - breathing, brain function, rebuilding cells, whatever

    They exercise (run five miles, burn ~500 calories)

    So your total calorie expenditure is actually 2500-3000, not just 500.  So if you ate 2000 calories, in actuality you would be burning 500-1000.

    Naturally, everyone has different levels of metabolism which is something that should be taken into account when doing calculations like this. There are pretty complex formulas used to determine your basal metabolic rate, I can't say I know it off hand. 

    • CommentAuthorFree MemberZenko
    • CommentTimeJan 5th 2008
     
    Zenko

    you also have to take into account the simple carbs which can be broken down into glucose instantaneously: take straight sugar for example.. as soon as it hits the tongue it tricks the body into thinking it has more glucose

    a study was done and people who drank sugar water, but spit it out versus

    people who drank and swallowed water got more physical work done

     and then the complex carbs like pasta/whole grains/etc. when you eat things like that, it doesn't effect your body for about 48 hours (which is why many athletes 'carbo load' 2 days before an event) and they don't turn to fat until later on 

    • CommentAuthorFree MemberGo_Padres
    • CommentTimeJan 14th 2008
     
    Go_Padres

    Mathew:

    In another post someone was requesting a good Sports Nutrionist.  I found one about 13 months ago.  She very much educated me on Nutrionist and has been instrumental in my marathon training.   You may want to consider consulting with her via phone or e-mail.   www.bodyandsoulnutrition.info   BTW, isn't it great that we actually burn calories by watching T.V.?  

    • CommentAuthorFree MemberGrantB
    • CommentTimeJan 17th 2008 edited
     
    GrantB

    I have to agree with what people are saying here: ignore carb/fat/protein intake and just look at calories. All food, regardless of what it is made up of, will eventually get stored as fat if it is not used. What people get mixed up about is that carbs are the preferential energy source of the body. It might get turned into glycogen more easily and stored in the muscle with less effort by the body but if you don't burn it up (and muscles can store a good amount of glycogen if it is "in shape") by exercising or otherwise pushing yourself up off the couch every once in a while it will get converted to fat and stored where ever on your body your genetic disposition tells it to.

    The numbers that I have seen used are 500 calories a day for a week equals one pound of fat weight lost... note that--FAT weight lost.... you can dehydrate yourself and lose more but you will put it back on when you drink water again but in reality that's not helping you to really lose weight.

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