There is always talk about “good” and “bad” carbs. It’s an overly simplistic approach, but can certainly be a helpful foundation for the fighter looking to make healthier food choices.
- Learn about the Glycemic Index from www.glycemicindex.com. Simply put, the Glycemic Index rates carbohydrates based on how quickly or slowly they elevate blood sugar levels.
- Save fruits and other quick energy carbohydrate sources for the morning and try to avoid them directly before going to bed. If you are going to spike your blood sugar, use the spike to start your day or workout strong.
- The fewer ingredients the better. 100% Durum Whole Wheat or Steel Cut Oats are two smart carbohydrate choices that contain just one ingredient.
Particularly to carbohydrates because sugar comes in many names and in many forms. Here are just a few commonly found on labels:
- Brown Sugar
- Sugar Honey
- Corn Syrup
- Confectioner’s Sugar
- Date Sugar
- High Fructose Corn Syrup
- Brown Rice Syrup
- Maltodextrin Molasses Powder
- Maple Syrup
- Honey, Caramel
- Fruit Sugar
- Maple Sugar
- Chicory Syrup
4. Always choose whole grains. The MMA fighter needs to eat as efficiently as possible. One way to do this is to always choose whole grains whenever possible. Whole grains contain the germ, endosperm, and bran, in contrast to refined grains – like white bread – which retain only the endosperm.
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