Carbohydrates use to be seen as evil incarnate. After all, because of their strong impact on blood sugar it’s very easy to vilify them.

Unfortunately, without carbohydrates your fitness progress will suffer.

So here is how to optimize your carbohydrate intake:

1. Avoid liquid carbs during exercise: Unless you are training for more than one hour, liquid carbs will do more harm than good here. You see, they will ramp up your thirst drive and they can cause blood sugar issues in the middle of your session.

2. Drastically increase your consumption of vegetables: Vegetables are the most underrated performance enhancers out there. You see, vegetables will mechanistically slow down the rate at which digested carbohydrates enter your blood stream.

3. Eat right after you exercise: There is a short window here where your active tissues will absorb a lot more carbs than usual. And taking advantage of this is a great way to saturate your muscles with carbs which in turn will allow you to exercise harder the next time you are in the gym.

4. Have slow digesting carbs before your training: This is one of the simplest, yet most effective things you can do to enhance your performance. You see, by having carbs before exercise you prevent blood sugar crashes and extend your work capacity.

5. Keep your carb intake steady: If you let your intake drop below forty percent of total caloric intake, you will suffer. Not only will your mental performance go down, but your body will begin to breakdown calorie-burning muscle mass.

6. Focus on legumes and beans: Too many experts are under the false assumption that whole grains are healthy. The truth is that you only should have whole grains during times of heavy exercise. Otherwise, the bulk of your intake should come from beans and legumes.

You shouldn’t be afraid of carbs, but you shouldn’t eat them with abandon either. Optimize your intake today so that you can get better results by tomorrow!

Author Katherine Crawford, a fitness expert and former arm fat sufferer, teaches how to do upper arm exercises. Unearth how to get sexy and toned arms by exploring her website with shake weight reviews right now!

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