- Do you know what to eat before and after training according to the sport you do?
We love. It is easy to cook and is very good. It goes well with almost everything but (in life there is almost always a but) it turns out that it makes you fat. Or so they say. Because, what's behind, true and false, all that black legend that has made pasta one of the black beasts of weight loss diets ? We go in parts ...
WHAT ARE CARBOHYDRATES?
Biomolecules composed of carbon, hydrogen and oxygen (whose main mission is to provide energy to living beings), depending on whether they are formed by one or several molecules, hydrates can be monosaccharides (glucose, fructose or galactose); disaccharides (two molecules), a group where sucrose, sugar or lactose are found (one molecule of glucose and another of galactose) and, finally, polysaccharides.
The human body absorbs energy in the form of glucose. That is, in monosaccharide form. Regardless of the type of carbohydrates we eat, the digestive system or system breaks it down into simple molecules to send to the blood in the form of glucose.
The difference lies in the time required by the body to complete this process depending on the type of food ingested. In this way, we find carbohydrates with rapid absorption (monosaccharides and disaccharides: pasta, sugar, pastries, etc.) and slow absorption (polysaccharides: potatoes, carrots, nuts, legumes, whole grains, etc).
With the former, more insulin is manufactured that transfers glucose to the cells and, if left over, is stored as fat (triglycerides). Hence the direct relationship of obesity with simple sugars and refined cereals.
With complex carbohydrates, on the other hand, the glycemic and insulin intake is gradual, so the energy is graduated and gives time to spend without saving it in the form of adipose tissue.
That is why the intake of complex carbohydrates versus simple ones is recommended.
WHAT ROLE DOES PASTA HAVE IN OUR DIET?
Our usual diet must have all the possible ingredients so that it is balanced and therefore healthy. In this scenario, the paste is essential for our body to function properly.
Why? Here are some compelling reasons:
1. As a source of carbohydrates, a key component for healthy eating .
2. By its composition, dried pasta is digested more slowly than other foods, which allows the body to obtain all the necessary nutritional benefits .
3. It provides nutritional benefits for intellectual performance , because the brain is nourished by glucose.
According to a study published in the American Medical Association's Archives of Internal Medicine, a diet high in carbohydrates and low in fat is associated with lower levels of anxiety and depression .
It also has beneficial effects on psychological well-being: people who consume them are happier than those who eat a diet with less carbohydrates but with more meat and dairy.
¿ENGORDA?
The bad reputation of pasta in terms of its role in obesity has been growing in recent years, which has caused many people to limit their consumption.
However, it should be remembered that this is part, along with legumes, fruits, olive oil or vegetables, of the Mediterranean diet, considered one of the healthiest that exist. Its health benefits in the primary and secondary prevention of chronic diseases are well demonstrated.
According to the epidemiological studies Moli-sani and INHES, thanks to the analysis of the anthropometric data of the participants (23,000) and their eating habits, pasta consumption, contrary to what many think, is not associated with an increase in weight bodily. Pasta, according to individual needs, helps to achieve a healthy body mass index , lower waist circumference and a better waist-to-hip ratio. All this contributes to a lower risk of cardiovascular disease and obesity in general.
An important fact to keep in mind is that the really fattening thing is not the pasta but its dressings : sauces, cheeses, etc.
WHAT ARE THE MOST HEALTHY SAUCES?
Here are three options:
1. Tomato sauce : to be homemade because it is easy to prepare natural and low in calories
2. Pesto sauce: it is made with basil and garlic and we can substitute nuts for dried tomatoes or put a maximum of five nuts per serving.
3. Vegetable sauce : it is low in calories and very nutritious if we make it with zucchini, garlic, onion, tomato, carrot and oregano
SPORTSMAN'S DIET
Pasta is a great ally of good physical performance. Elite athletes usually consume it before and after competing or training for the high energy efficiency they generate.
If you practice sports daily at a high level, it is estimated that it is necessary that 65% of the diet is made up of carbohydrates to have energy at all times.
WHEN TO EAT AND HOW MUCH AMOUNT?
To know how much pasta a week an athlete should eat, we have to take into account the stage of the training in which he is (intensity, duration and frequency). The amount of carbohydrates that we require per day depends on our muscle weight. The more muscle, the need will be greater. In general, an adequate ration for an athlete is approximately 130 grams, what you can change is how many times a day or week you need to consume it, depending on the sport you do.
IN THE FOOD OR IN THE DINNER?
The intensity of the exercise is what determines the type of fuel that the body needs since excessive consumption of carbohydrates will be stored in the body in the form of body fat.
Therefore, it is important to consider what is the best day and time to consume them. Pasta helps the rapid recovery of glycogen, but if we consume them one day we train very gently, they will not be stored as glycogen, but stored as fat.
On a healthy diet, a person who does not practice sport regularly should eat pasta twice a week and always at lunchtime never at night .
WHAT TYPE?
Pasta, especially if they are prepared with wholemeal flour, have a medium or low glycemic index (55-65). This data is important because it establishes that, when consumed, the absorption of glucose is reduced, a nutrient that can be used to form fats and, therefore, adipose tissue.
On the other hand, pasta satisfies hunger, which does not require double serving. Finally, we must bear in mind that pasta made with whole-wheat flour provides important fiber for our body.
MARÍA AMARO is a nutrition expert at Feel Good Clinic (Madrid).
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