Bodybyrne.ie

As we are training more and at a higher intensity, we need to ensure we are getting enough nutrients and we are eating enough to support our training. We need to ensure that we are eating enough so that we are using our carbohydrate and fat stores as fuel and not losing muscle. However, we all know that it can be difficult to resist temptation and control cravings. Her are our 5 top tips to help control carb cravings;

1) Use spices and herbs to increase flavour of foods rather than adding extra sugars, salts, fats and additives. For example; use cinnamon or nutmeg in porridge instead of adding sweeteners.

2) Stay hydrated. Craving sugar may be a sign of dehydration. Try adding citrus to water or eating an extra piece of fruit.

3) Get enough sleep. Not getting adequate sleep can increase our stress levels therefore elevating our levels of cortisol, which in turn can increase our need for carbohydrates and increases our fat storage. It has been shown that when we don’t get enough sleep, we tend to make bad food choices consuming an extra 300 calories a day.

4) Eliminate processed foods, choose foods that are in their natural form. Opt for food with a low glycaemic index, for example choosing sweet potato over regular potatoes. This will cause a slower release of glucose into our bodies, therefore we shouldn’t get a slump after a sugar rush. This elimiates our cravings for sugar.

5) Minimise stress. Stress can increase sugar cravings. When we are stressed, our serotonin levels (our feel good hormone) drecrease. This decrease often leads to an increased craving for carbohydrates. In combatting this serotonin dip, we reduce the rish of turning to carbohydrates for a pick me up.