By Jason Patmore on 23 May 2016
Fibre is a non-digestable complex carbohydrate. The gut does not possess the required enzymes to break down links between sugar units.
The Forgotten Nutrient
A number of people aim to achieve their ideal body shape, which to them means having a lower body fat percentage with the ideal amount of muscle, so that they can see the lines they want in the right places.
For many people, getting their ideal shape means training and eating correctly.
How do they go about this?
Training - check. Nutrition - by hitting their required number of calories and macros. But then many underestimate or even forget about an important nutrient.
In order to have a healthy digestive system, fibre is essential.
There are 2 types – soluble and insoluble fibre.
Soluble fibre benefits the gut, and has also been linked to lower levels of cholesterol and improved blood sugar in diabetics.
Insoluble fibre cannot be digested; it passes through the body promoting bowel movement, and fighting constipation.
A study (2004) from the Department of Food Science and Nutrition at the University of Minnesota suggested fibre could support weight management by improving satiety levels, decreasing the speed of absorption of macronutrients, and altering the secretion of gut hormones.
Simply, fibre expands with water, leaving you feeling fuller, therefore making it harder for you to overeat.
So How Much?
The Institute of Medicine (2012), and Antonio et al. (2008) recommend a daily fibre intake of 25g for women and 38g for men under the age of 50. For women and men over 50 years, this amount decreases to 21g and 30g.
I’d be careful when increasing your fibre intake, as rapid changes can lead to bloating...and a few more visits to the toilet...
I’d simply increase fibre intake by small increments and then be consistent with intake.
A few sources of fibre include fruit and vegetables, nuts, blueberries and sweet potatoes.
Not too long until the end of the year, hopefully you're all training well. If not, then now is a good time to begin - better than January.
Do you feel you're maximising your nutrition to aid your training and give yourself the best possible results?
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