SAcharides are one of the main nutrients in our diet. They account for the majority of calories consumed. They are thus the most important source of energy for our body. In an athlete's diet, carbohydrates should account for 50-60% of energy. In the body, carbohydrates are stored as a source of energy in the form of liver and muscle glycogen, so they are the primary energy for the muscles. Glucose, as the building block of all carbohydrates, supplies all organs, including muscles, with energy.
In this article, we will be more precise about the difference between complex and simple carbohydrates. Many training people have huge gaps in their diet, they don't know that complex carbohydrates should be consumed much more than simple ones. Further and that carbohydrate intake before, during and after training should be timed correctly. Eating the right carbohydrate-containing foods is important for maximum energy.
Types, distribution of carbohydrates:
1) Monosaccharides - simple carbohydrates, composed of a single sugar molecule:
- These include: glucose (also called grape sugar, it is the most common sugar, found in fruits and honey, has a high sweetness and is soluble in water), fructose (found in fruits and honey, sweeter than other sugars), galactose (it is bound in milk sugar, lactose, has a lower sweetness).
2) Disaccharides - composed of two sugar molecules:
- These include: maltose (found in sprouted grain as malt), sucrose (sugar beet and cane, sold as edible white sugar), lactose (milk sugar in milk and dairy products), clobiose (the basic building block of cellulose).
3) Polysaccharides - complex, complex carbohydrates, composed of more than two sugar molecules
- These include: amylopectin (formed from 80% starch, the coating of starch grains), amylose (formed from 20% starch, the interior of starch grains), dextrin (formed in the mouth when starch breaks down).
As such, simple sugars do not suit our diets very well, especially because of the rapid rise in blood sugar levels and the subsequent drop (body fatigue). The only good time to consume sugars is after strength training, when they serve to replenish glycogen losses and promote the use of amino acids for muscle growth.
Another type of carbohydrate is fibre, it is made up of indigestible polysaccharides that make up the cell walls of plants. It cannot be digested by the human digestive tract, so it is not a source of energy. Nevertheless, it plays an important role in an athlete's balanced diet. It has beneficial effects on digestion, absorption of sugars and can protect the body against cardiovascular disease and diabetes. However, fluid intake is very important for fibre intake. It is mainly found in vegetables and fruits, leaves, nuts and grains. The amount of fibre intake per day is about 30 - 35g, so consume sufficient portions of fruit (at least 200g per day) and vegetables (at least 500g per day).
The glycaemic index of foods:
A closely related term when it comes to carbohydrates. It is the ability of a food to increase glycemia = blood glucose levels, the higher the GI of the food, the more the glycemic value will increase = the simpler the carbohydrate. The main factors influencing the GI of foods are the proportion of simple carbohydrates in the food (increases GI), the presence of fibre (decreases GI), the way the food is processed (the more processed, the higher the GI), the proportion of starch and the presence of fat (decreases GI).
- GI low to 55
- GI medium > 55 - 70
- GI high > 70
When choosing foods, we should pay attention to GI values and choose foods in the low and medium range, e.g. whole grain, graham pasta, brown rice or BASMATI rice, whole wheat bread and bread, oatmeal, new potatoes and sweet potatoes, legumes ...
Carbohydrate intake:
I mentioned in the introduction that carbohydrates should account for 50-60% of energy intake. When trying to gain muscle mass, sufficient carbohydrate intake is important, in order to increase muscle volume and increase body weight, an individual intake of 4 to 8g/kg body weight per day is recommended. If, on the other hand, you are trying to achieve a beautiful chiseled physique and burn excess fat, the carbohydrate intake in the diet should be reduced.
At that time, we are in the range of 2 to 4 g / kg. Exceptions are carbohydrate waves and pre-competition training of pro athletes, when they exclude carbohydrates from their diet completely for a while. Therefore, experiment with your carbohydrate intake to see what works best for you. Again, using food energy charts, it is very easy to work out how much carbohydrate you should be taking in your diet.
Carbohydrate digestion and carbs in the gym:
Carbohydrates are digested faster than proteins and fats. Their digestion starts in the mouth with digestive enzymes found in saliva and continues on through the gastric juices. Beverages, liquid are generally absorbed faster than solid food.
Therefore, it is recommended to take a shake containing protein and carbohydrates immediately after strength training. Carbohydrates as dietary supplements are also called gainers (carbohydrate-protein drink), the protein content in gainers is from 15 to 35%, the other component is just carbohydrates of simple origin (glucose, maltodextrin), i.e. sugars. The primary role of gainers is to increase muscle mass, increase energy intake from food and promote recovery. They are generally not suitable for diets and in an attempt to get rid of fat stores.
Choose the right carbohydrates and incorporate them into your diet. Avoid hidden sugars in sweetened sodas such as colas and the like, beware of imitations such as non-alcoholic beers and beer drinks, flavoured mineral waters, iced teas, as well as refined low-fat dairy products flavoured with sugar (sweetened yoghurts, acidophilus milks), not to mention confectionery, sweets, cakes and various bakery savoury/sweet products made from white flour (high GI). Chocolate should be 70-80% minimum, but even that should be consumed in moderation.
Looking forward to next week, next up is the bogeyman of all the ignorant = fats, let's take a closer look at their benefits and importance in a rational diet.
