Consuming complex carbs throughout the day can make it easier to wind down at night.
, lead study author and assistant professor of clinical psychiatric social work at Columbia University, it has to do with how the sugars in refined carbs spike your blood sugar.
“Consuming sugars and refined carbs spikes blood sugar, which results in an insulin response that can lower blood sugar to levels low enough to induce secretion of counter-regulatory hormones such as adrenaline and cortisol that can awaken someone from sleep,” he told“Low blood sugar has been shown to produce arousal from sleep and substantially reduce sleep efficiency.”
Gangwisch goes on to say that this study suggests that eating a diet rich in high-GI foods could be a risk factor for insomnia, whereas consuming dietary fiber, fruit, and vegetables could help ensure you get proper shuteye. And while the study only included postmenopausal women, Gangwisch notes that the results would be applicable to younger women and men of all ages, since most everyone experiences a blood sugar spike after eating refined carbs.
So while processed carbs can help fuel your runs, it’s best to stick to your go-to gels or chews on days when you’re doing hard intervals or running over an hour. Otherwise, stick to
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