Physicians remind people to supplement carbohydrates regardless of the amount of exercise, because according to Canadian research, carbohydrate intake on exercise days can stimulate leptin secretion, inhibit cortisol, reduce physiological stress, maintain normal reproductive endocrine system, and bone health; the picture shows the situation.

(picture taken from freepik)

[Health Channel/Comprehensive Report] Exercising without carbohydrates will not only get twice the result with half the effort, but will also lead to high cortisol, menopause, decreased sperm count, and even decreased bone density in the long run.

Xiao Jiejian, the weight management physician at Sanshu Oriole Clinic, reminds people to supplement carbohydrates no matter how much they exercise, because according to Canadian research, carbohydrate intake on exercise days can stimulate leptin secretion, inhibit cortisol, reduce physiological stress, maintain normal reproductive endocrine system, bone health.

Xiao Jiejian posted on the Facebook page "Weight Loss Physician Xiao Jiejian" that the intake of carbohydrates is very important on exercise days. Whether it is high-carb or low-carb, you must eat starch if you exercise a lot.

According to research, consuming carbohydrates on exercise days has 4 major benefits, including increasing leptin secretion, reducing cortisol and physical stress, stabilizing the reproductive endocrine system, and maintaining bone health.

Please read on...

1. Stimulate leptin secretion

Leptin is a hormone secreted by fat cells that regulates physiological functions such as appetite, metabolism and reproduction.

Studies have shown that carbohydrate intake can stimulate the secretion of leptin, thereby reducing appetite and increasing satiety.

If you don’t eat carbohydrates for exercise, your body will think that you are not only facing a famine, but also fleeing, which requires a lot of energy, so it will increase your appetite and reduce your metabolism, making it even more difficult to lose fat.

2. Inhibiting Cortisol Reduces Physiological Stress

During exercise, the body will produce cortisol, which is a stress hormone. Excessive cortisol will cause chronic inflammation in the body, making it difficult to gain muscle and burn fat.

Studies have shown that carbohydrate intake can inhibit the release of cortisol, reducing the physical stress caused by exercise.

3. Maintain normal reproductive endocrine system

Leptin and cortisol can regulate the hypothalamus and maintain the normal reproductive endocrine system, which is very important for female athletes to maintain normal menstrual cycle and reproductive function.

If you do not eat carbohydrates when exercising, it may cause exercise energy deficiency syndrome (RED-S), which will have a negative impact on the athlete's physical health and exercise performance, and will also cause abnormal functions of various body systems, such as the triad syndrome: irregular menstruation, bone mass Loosing and eating disorders; in male athletes, may lead to decreased sperm count.

4. Inhibit osteoclasts to maintain bone health

Adequate carbohydrate intake can reduce the activity of osteoclasts, thereby reducing the risk of bone loss.

Although weight-bearing exercise should increase bone density, athletes may experience "low energy availability" due to insufficient energy requirements, resulting in decreased bone density.

Xiao Jiejian reminded not to eat starch on sports days.

Assuming that 1 hour of boxing aerobic can burn 600 calories, at least 300 calories are to burn the body's glycogen. Before and after exercise, it is recommended to eat a bagel with 50 carbons and an apple with 15 carbons. These calories will not become Fat also helps build muscle.

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keywords

  • sports

  • muscle

  • Endocrine disorders

  • carbohydrate

  • bone loss

  • physiological stress

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