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Category Archives: Fitness

All About Carb Loading

 Carb-loading diet also called carbohydrate loading, is a method by which we can increase our athletic performance ,strength and endurance.

carbs in the form of glycogen , which acts as fuel, will be stored in the muscle.

Storing more of glycogen in the muscle than the normal range is called carb loading

In carb loading diet, we need to eat more of carbohydrate rich foods at regular times and train your body as usual.

Carb loading is getting famous day by day as it is natural way to increase sports performance in short span.

Although carb loading is beneficial in many sports but mainly used in high endurance games in which one need to perform for at least 90 mins.

Some of the sports are bodybuilding , swimming, sprint race, cycling etc.

Why we need it?

Carbohydrates acts as fuel for all kind of physical activities. most body activities use stored form of fuel i.e carbohydrate.

During long lasting activities carbohydrate store depletes from the muscle and muscle starts getting fatigue.

so carb loading prior to activity will lead to better performance and less fatigue.

Carb loading is mostly beneficial when you are a endurance athletes such a – cyclist , sprint runner , swimmer, or other types of endurance activities ,

carb loading is also very famous in bodybuilding.

Carbohydrate and its role.

Carbohydrate is the main source of energy it is basically in the form of sugars and starch .

During digestion, your body breaks down carbohydrates into sugar. The sugar enters your bloodstream.

It is basically In simple carb and complex carb form.

Simple carbs are easy to digest and give energy in very short time while complex carbs are slow digesting and release energy at regular intervals of time .

carbs Stored in liver and muscle in the form of glycogen.

Role of carb loading

As we know that muscle can stored only limited amount of glycogen which may be helpful only for 1.5 hr workout.

After this your body starts getting fatigue and this may hamper your performance.

If you have loaded carb prior to physical  activity , this will help you with your performance and strength.

Carbohydrate loading method

Carb loading is started one week prior high endurance competition, in this period one need to take 8 to 12 gm of carb/kg of body weight,

Besides this one need to taper of physical activity, cut back on fat to compensate protein and carbs.

Conclusion

as we saw that carb loading has number of benefits it increases your endurance and performance,

despite so many benefits this is not beneficial for every body.

Other factors one need to consider is current. Fitness level, hydration level.  Even After carb loading you may feel fatigue

Men benefits more from carb loading as compared to women, man can get 100 percent glycogen from carb loading but for women to get same effect as men, need more calories.

Despite carb loading you still need to replenish your body at times during your sports competition, you can do this by chewing sweet candies , sports drinks etc.

All About Thyroid and Thyroid Related Weight Issue

What is Thyroid?

Thyroid is an endocrine gland in the frontal side of neck, which basically determines your metabloic rate by secreting thyroid hormones.

The main thyroid hormones secreted by it are triiodothyronine (T3), thyroxine (T4) & calcitonin

How the Secretion From Thyroid Regulated?

Let’s dig into some physiology of thyroid, so how thyroid regulates the secretion of thyroid hormones?

The secretion of hormones is regulated by pitutary gland which releases thyroid stimulating hormone (TSH), which itself regulated by thyrotropin releasing hormone

(TRH), so this is how secretion is regulated, I tried to put it into simple words

Thyroid Related Diseases

Mainly there are 2 types of diseases which are related to this, namely hyperthyroidism and hypothroidism. I will discuss these one by one:

1. Hyperthyroidism

This is a condition in which thyroid gland produces more of T3 & T4.

Which in turn fasten   metabolic rate and patient starts losing weight and gets thin.

Main reasons of hyperthyroidism are grave’s disease and autoimmune disease.

Please consult your doctor regarding dose of thyroid condition as I am not aware of your condition so am not able to tell you exact dosage.

But I can give you some tips regarding diet to gain your weight if you are suffering from hyperthyroid.

Do’s
  • Eat often
  • Include broccoli in your diet
  • Include nuts and legumes
  • Try to eat approximately 3000 calories a day
  • Take your medicine regularly
  • Include simple carbs
  • Include weight training
  • Add cruciferous food items
Don’ts
  • Avoid cardio
  • Skip small meals and include large meals
  • Avoid complex carbs 
  • Avoid skipping your meal

2. Hypothyroid

This is a condition in which thyroid gland produces less of T3 & T4, which in turn slows down the metabolic rate and patient starts getting fat and overweight.

Main reasons of hypothyroidism are iodine deficiency, hashimoto’s thyroiditis.

Please consult your doctor regarding dose of thyroid condition as I am not aware of your condition so am not able to tell you exact dosage.

But I can give you some tips regarding diet to reduce your weight if you are suffering from hypothyroid.

Do’s
  • Enough protein
  • Green tea
  • Salad
  • Watermelon
  • Lentil
  • Curd
Don’ts
  • Soya beans
  • Peanuts
  • Pears
  • Sweet potato
  • Brussels sprout
  • Cabbage
  • Radish
  • Broccoli
  • Exclude cruciferous foods

So this all about thyroid and thyroid related weight problems, in my next blog I’ll be sharing with you a sample diet plan to reduce weight if u are suffering from hypothyroid.