Efx Carbusers Handbook

7/24/2019 Efx Carbusers Handbook

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Carbohydrates: Its All About How You Use Them . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1

Important Facts To Consider Regarding Carbohydrates . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

Fast & Slow Carbohydrates . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

How Many Carbohydrates Should An Athlete Be Consuming Each Day? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

The Future Of Carbohydrates . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

EFX SPORTS CONTRIBUTING WRITER, CHAD SHAW

Chad Shaw is a popular fitness columnist and sportsnutritionist who has written for numerous magazines andwebsites, such as bodybuilding.com, Planet Muscle,World Physique, etc. He has been a natural bodybuilderfor the past 29 years, but that did not all come for free.

Since he was a child, Chad has battled several serioushealth issues, some even life threatening. Whendoctors told him he would never live his dream ofbeing a bodybuilder, he decided to spend the rest ofhis life proving them wrong! Consistently rankingamong the Top 10 Most Inspirational people onBodyspace.com, Chad has helped thousandsof other people reach their own physique andperformance goals.

TABLE OF CONTENTS


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There is stigma among the weight loss and bodybuilding industries that demonizescarbohydrates, suggesting that they are the sole cause of weight gain and fatsynthesis. Proponents of the low carb craze believe that by omitting that one macronutrient, this will be the key to supporting a healthy body composition. It really isntmuch different than years back when the mass media demonized fats and touteddiets that consisted of little to no fat. Consequently, incidence of obesity anddisease sky rocketed.

History has taught us that extreme diets which exclude anyof the 3 macro nutrients will carry negative repercussions.

Carbohydrate exclusion is no exception.

Let us lift the fog from this subject, shall we? Fat loss has to do withenergy balance--Not carbohydrate restriction. By energy, I mean calories.

If you consume fewer calories than you need in order to support energyand metabolic requirements you will lose fat. There is a plethora ofscientific evidence out there that supports this fact. Furthermore, byrestricting carbohydrates you are actually setting yourself up for a fatloss disadvantage. If youre an athlete or someone who must rely ontheir body to perform optimally, then omitting carbohydrates will becatastrophic to your performance!

CARBOHYDRATES: ITS ALL ABOUT HOW YOU USE THEM

2015 All American EFX Sports www.aaefx.com


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LOW CARB DIETS RESULT IN HIGHER CORTISOL LEVELS

Numerous studies have demonstrated that adhering to a low carb diet will result in higher

levels of cortisol. Although cortisol is an essential component of our energy production, toomuch cortisol can have devastating effects on our bodies and physical performance. By and

large, most people suffer from cortisol levels that are much too high. Cortisol is a catabolic(breaking-down) hormone that induces muscle tissue breakdown, visceral fat gain, and also

reduces the power of our immune system.

CARBOHYDRATE RESTRICTION REDUCES TESTOSTERONE

Studies have shown that carbohydrate restriction reduces testosterone levels. Obviously this is a very badthing for individuals attempting to increase muscle mass or physical performance. Gonadotropin-releasing

hormone (GnRH) is a hormone that initiates a series of chemical reactions in the body that ultimately leads totestosterone synthesis; then adjusts its production level according to available glucose levels in the body. When

there is an adequate amount of glucose present the hypothalamus within our brains releases more GnRH, whichin turn allows our bodies to synthesize more testosterone. When there is a low amount of glucose present in the

body, the brain will release less GnRH which down regulates testosterone synthesis.

CARBOHYDRATES PROVIDE IMMEDIATE ENERGY FOR EXPLOSIVE TRAINING

Carbohydrates are the bodys preferred source of energy especially in the case of higher intensityanaerobic activities like weight lifting, sprinting, or any sports that involve fast explosive

movements. During these activities the bodys energy demand is so immediate, that the bodydoesnt receive oxygen in high enough concentrations to be able to utilize fat as an energy source.

It is only carbohydrates in form of glycogen that can be metabolized as energy in the absence ofoxygen. When adequate amounts of carbohydrates are consumed, then you will have sufficient

amounts of glycogen stored within your muscles and liver that your body can utilize as animmediate energy source.

SIMPLE CARBOHYDRATES FIGHT CORTISOL LEVELS

Simple carbohydrates consumed just before, during, and after your workout will triggerthe release of the hormone insulin. Insulin works to counteract the hormone cor tisol. Aspreviously mentioned, cortisol is a catabolic hormone that contributes to muscle tissuebreak down. Furthermore, insulin release also increases protein synthesis (musclebuilding). It should be noted that consuming simple carbohydrates at the wrong timeswill increase insulin production at the wrong times, which will result in fat gain andunhealthy blood sugar levels.

LOW-CARB DIETS CAN BE BENEFICIAL IN RARE CIRCUMSTANCES

The only time that an individual may actually benefit from adhering to a verylow-carb diet, is if they were to have some critical issues with insulin-resistance, or leptin-resistance. Low carbohydrate diets have also beenshown to be helpful in controlling seizures among juveniles that sufferfrom epilepsy. These are relatively rare circumstances that do not applyto the vast majority of the population. Most of us need carbohydrates.Athletes in particular!

IMPORTANT FACTS TO CONSIDER REGARDING

CARBOHYDRATES



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Fast and slow, when referencing carbohydrates, refers to the speed at which carbohydrates are digested and converted into glucose. Thisis significant in understanding what type of carbohydrates an athlete should be consuming at what times.

HOW MANY CARBOHYDRATES

SHOULD AN ATHLETE BE CONSUMING

EACH DAY?As a general rule of thumb, an athlete should consume somewherebetween 150-900 grams of carbohydrates per day. Where theyshould fall within this spectrum will be dictated by what particular

type of sport they compete in, as well as the amount of lean bodymass that the athlete possesses. For example, one of the primarygoals of a competitive bodybuilder is to drive down their bodyfat levels as low as possible in order to reveal greater muscledefinition. Therefore, this type of athlete will generally keep theircarbohydrate consumption towards the lower end of the scale. Onthe other hand, endurance athletes like triathletes and long distancerunners have much greater energy demands, and therefore willneed to keep their carbohydrate intake consistent with the topend up the scale. Athletes, who compete in sports that involvesudden and intense bursts of energy for shorter periods of timewill probably want to maintain their carbohydrate consumption

somewhere in the middle of the scale. This would apply to footballplayers, basketball players, soccer players, hockey players, crossfitters, and power lifters.

FAST & SLOW CARBOHYDRATES

SLOW DIGESTING CARBOHYDRATES

Are unprocessed complex carbohydrates,because of their complex, and nuanced

chemical structure; tend to take longerto break down into blood glucose than thefast digesting carbohydrates. Slow digesting

carbohydrates provide a relatively slow butsteady release of glucose into the blood stream to

help sustain long term energy. Examples of foodscontaining slow-digesting carbohydrates include:

brown rice, yams, pasta, whole-grain products,oatmeal, quinoa, beans, lentils, vegetables, and sweet

potatoes. These types of carbohydrates are best includedas a part of a well-balanced meal. Consuming at least

3 well balanced meals per day is highly recommended.Furthermore, it is a good idea for an athlete to include a

significant amount of complex carbohydrates 3-4 hours beforean athletic event, or intense training.

FAST DIGESTING CARBOHYDRATES

All carbohydrates get broken down into individual sugar molecules,mainly glucose, in your digestive tract. The glucose is then absorbed,and provides energy for your cells. Simple carbohydrates likesucrose, or table sugar, and carbohydrate-rich foods containingrefined grain flours are relatively easy to digest. Examples offast-digesting carbohydrates include: Karbolyn, Gatorade,Powerade, white bread, corn flakes, candy, soft drinks, honey,and certain types of fruit like watermelon. Because thesetypes of carbohydrates are digested and converted intoglucose so rapidly, they restore depleted glycogen levelsvery quickly. These carbohydrates are ideal to consume

during and after an athletic event or demanding workoutwhen glycogen levels are depleted. Fast glycogenrestoration will provide quick energy during activity,and help prevent cortisol levels from surging.This will also aid in recovery immediately after arigorous workout or athletic event.



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Here is a general guideline that

shows approximately howmany grams of carbohydrates

should be consumed byvarious athletes.

POWER LIFTERS

Power athletes require explosive bursts of power for ashort duration of time. A power lifters activity is strictly

anaerobic. Although a power lifter will not require thesame amount of carbohydrates as an endurance athlete,

they still must rely on adequate levels of carbohydratesin order to fuel their immediate explosive movements.

A power lifter should try to consume 3-5 grams ofcarbohydrates per kg of body mass. For example,

a power-lifter that weighs 210 lbs. would want toconsume 286-477 grams of carbohydrates daily.

BODYBUILDERS

The primary goal of a competitive bodybuilder is tobring body fat levels down as low as possible, while

retaining as much muscle as possible. The only wayfor these athletes to get as lean as they need to be

is to create an energy deficit within their body, sothat their body is forced to rely on stored body fat as

an energy source. The way to make this happen isby reducing calories among all three of the macro

nutrients; fat, protein, and carbohydrates. Therefore,bodybuilders wont consume as many carbohydrates

as athletes who compete in endurance type sports.

A bodybuilder should consume 1-2 grams ofcarbohydrates per kg of body mass. For example,

a bodybuilder who weighs 180 lbs. would want toconsume 163-245 grams of carbohydrates daily.

ENDURANCE ATHLETES

This includes long distance runners, bikers, andtriathletes. These athletes stress their bodies for a

longer duration than athletes that compete in other typesof sports. They may not exert as much immediate force

on their bodies as other types of athletes do, but sheerduration which these athletes perform will cause their

cortisol levels to surge. Therefore, endurance athletesmust take in considerably more carbohydrates on a

pound per pound basis in order to combat the effects ofcortisol and provide long term energy.

An endurance athlete should consume 8-10 gramsof carbohydrates per kg of body mass. For example,

a triathlete with a body mass of 150 lbs. will want toconsume 545-681 grams of carbohydrates daily.

ACTIVE SPORTS ATHLETES

This applies to athletes that compete in sports suchas football, basketball, soccer, hockey, tennis, and

cross fit. These athletes engage in moderate bustsof intense activity. Although these athletes exert their

bodies less intensely than power-lifter would, theduration of time that their bodies are being exerted

is significantly longer. This means these athletes willrequire even more carbohydrates.

An active sports athlete should consume 6-8 gramsof carbohydrates per kg of body mass, For example,

a football player with a body mass of 225 lbs. wouldwant to consume 613-818 grams of carbohydrates

daily.



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DONT HIT THE WALL, BREAK THROUGH IT WITH KARBOLYN

Have you ever experienced hitting the wall while training orparticipating in your favorite sport? When your body runs out offuel too soon, it literally goes into survival mode, killing your

performance when it counts the most. One moment youare performing at your peak, and the next minute you canhardly walk or move. Its an athletes worst nightmare!Strength and performance athletes have been searchingfor the perfect fuel to help them achieve sustainedoptimal performance in the gym and on the field.Thanks to Karbolyn, that search is finally over.

THE FUTURE OF CARBOHYDRATES

WHAT IS THIS NEW HIGH-PERFORMANCE FUEL KARBOLYN?

Karbolyn represents the dawn of a new era of carbohydrate supplementation. Derived from non-GMO potato, rice and corn, this fast-acting, long-lasting, high-performance compound offers the best of both simple and complex carbohydrates.

KARBOLYNDELIVERS THE BEST OF BOTH WORLDS

Karbolynis absorbed into the bloodstream like a simple sugar but without the typical crash caused when your muscles run out of fuel.It has also been shown to be absorbed as quickly as pure Dextrose (a simple carbohydrate). Yet, it still provides sustained energy withoutcrashing.

Simple carbohydrates have the ability to enterthe bloodstream quickly. However, they canalso stimulate a strong spike and subsequentcrash due to a rapid rise and fall of insulinlevels. This may be good for a quick burst ofenergy but not for sustained endurance.

Complex carbohydrates do provide sustainedendurance. But, they are slow to digest, andcan leave you feeling bloated and lethargic.


DONT TAKE OUR WORD FOR IT. WHAT DOES THE DATA SAY?

KarboLyn Study Data

Re: IRB No.: 29443/1; KL-001Study: July 2014March 2015

The Clinical Study sought to document whether or not KarboLyn has a positive and sustainable impact on blood sugar levelsin normal adults during aerobic activity. A total of 24 male and female adults were randomized to receive 50 grams of eitherKarboLyn or a sugar drink (dextrose). Blood was drawn before and during the two hour study, according to the protocol,and physiological responses were recorded.

Data obtained from participants indicated that a simple sugar promoted a steep drop and subsequent crash (definedas a drop of more than 10 points or greater than 1 mg/dl of glucose per minute, or more) at a predictable point in time.

KarboLyn gave an overall smoother decline in blood glucose level. This decline was not perceived by thevolunteers as a crash.

This study was funded by a Grant from the Montana Board of Research and Commercialization Technology.


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KARBOLYNLEAPS AHEAD!

However, Karbolyn uses a proprietary multi-stageEnzymatic Milling Process to reach optimal molecular

size. This yields a superior carbohydrate for quick gastricemptying without any side-effects (such as stomach

bloating or cramping) that is rapidly absorbed into thebloodstream.

THE COMPETITION LAGS BEHIND!

Other carbohydrate powders are inferiorfor rapid glycogen loading and nutrientabsorption. They have not been accuratelyprocessed to attain rapid absorption intothe bloodstream.

LEADING COMPETITOR: 5 GRAMS KARBOLYN: 5 GRAMS

A. Inconsistent processing(Slower Absorption)

B. Clumpy, powders(Doesnt mix well)

A. Enzymatic milling processing(Faster absorption)

B. Dense molecular size(No clumping, easy to mix)

2015 All American EFX Sports www aaefx com

GMOFREE

CERTIFIED

OUTLAST, OUTMUSCLE AND OUTPERFORM

YOUR COMPETITION!

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