3:30itis

The first thing I feel I should discuss in my very first blog post is something that I find is the most common issue when I start working with new clients.

Do you ever get to 3:30 in the afternoon and feel tired, lethargic and start to crave something sugary or sweet? Is that you? Well let me tell you why! ITS ALL ABOUT THE CARBS!!

Carbohydrates are our primary fuel source to get through our day to day activities without feeling tired or lethargic. The body can only store so much at one time and it needs to be continually topped up in small amounts throughout the day.

High carbohydrate containing foods are:

Bananas, apples, pears, mangos, watermelon, grapes, oranges
Corn, Potato, Sweet Potato, parsnip
Muesli, Oats, Crackers, Rice, Pasta, Quinoa, Buckwheat, Other grains
Milk, yoghurt, custard
Legumes, lentils, kidney beans

Low carbohydrate containing foods are:
Most salad and vegetables
Fruits like berries, plums, small nectarines, peaches, apricots, dragonfruit, rockmelon
Milk, plain greek/natural yoghurt

Consuming a small amount of one of the options above is enough to keep your energy levels high to fuel your day appropriately and prevent a sugar craving or energy crash later on throughout the day. So please do not be afraid of carbohydrates, they are important for brain function and basically enjoying life. No one wants to be around a person who is moody or angry because they haven’t consumed enough sugar throughout the day to keep the brain happy!!

Additionally, if you do not refuel your body appropriately after a training session you again may feel tired or lethargic later in the day. (you might not even make it to 9am!) Depending upon the intensity and duration of exercise your body will need some uptake (whether great or small) of carbohydrate to replenish your energy stores. During exercise the body goes through a great deal of stress. To allow your body to return back to normal what is called homeostasis, it requires carbohydrates to help this process along.

If you refuel your body appropriately after training, your body will not crave sugary sweets or feel lethargic or tired. Your body is smart and it knows what it needs to function well! Listen and be in tune with what it needs. If you find yourself craving sugar, feed it, but make wise choices – choose a piece of fruit and yoghurt or small amount of muesli and yoghurt. Do not go crazy, consume enough to refuel your body but not too much to promote weight gain.

If you need help deciding how much food you need to refuel your body enough without causing weight gain, please contact me and I will help you on your nutrition journey


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