Carbohydrates in sports
Carbohydrates are sugars that are essential as an energy source, in aerobic sports in particular. In fact, when performing prolonged physical activity over time, a lot of energy is consumed, and it is essential to have energy stores of carbohydrates, the best fuel for our muscles.
Carbohydrates are basically energy foods. To this category belong fructose, glucose or dextrose, sugar or sucrose, and honey, which are simple carbohydrates; starches and maltodextrins, on the other hand, are complex carbohydrates.
In general, the former are more soluble than the latter, but we should not think that this is the main criterion of choice for the sportsman, because greater solubility does not necessarily translate into greater energy available to the body.
We need to evaluate another factor that has been shown to be much more important in achieving peak performance: the glycemic index. The higher the glycemic index the more energy made available to the body.
The carbohydrates with the highest glycemic index are glucose, maltodextrins, and starches. Taking only low glycemic index carbohydrates or fiber for energy is literally nonsense.
However, a mixture of different carbohydrates appears useful to modulate energy delivery so as to avoid glycemic spikes with possible rebound hypoglycemia.
CARBOHYDRATES AND SPORTS
Carbohydrates are sugars that are essential as an energy source, in aerobic sports in particular.
In fact, when performing prolonged physical activity over time, a lot of energy is consumed, and it is essential to have carbohydrate energy stores, the best fuel for our muscles.
The study of endurance athletes has brought several findings related to carbohydrate consumption, highlighting the importance of proper carbohydrate supplementation during prolonged exercise. Some of the main findings include:
Primary energy source: Carbohydrates are the primary energy source during prolonged exercise, especially in endurance sports such as cycling, running and swimming. Studies have confirmed that carbohydrates are essential for maintaining high performance during prolonged exercise.
Glycogen reserve: During prolonged exercise, the body uses muscle and liver glycogen reserves as an energy source. Supplementing carbohydrates during exercise helps preserve these reserves and prolong physical endurance.
Fatigue reduction: Carbohydrate intake during exercise can reduce the perception of fatigue and improve performance. Studies have shown that carbohydrate supplementation can improve athletic performance and delay fatigue during prolonged exercise.
Minimization of protein catabolism: Supplementing carbohydrates during exercise helps preserve muscle glycogen stores, thereby reducing the need to use protein as an energy source. This can help prevent protein catabolism and maintain muscle mass during prolonged exercise.
Improved recovery: Consuming carbohydrates during exercise can facilitate post-workout recovery by helping to restore glycogen stores and speed up muscle recovery.
MAJOR CARBOHYDRATES IN SUPPLEMENTS
Glucose, fructose, and maltodextrins are all types of carbohydrates commonly used by athletes to supplement energy during exercise. Here is a brief overview of each:
Glucose: Glucose is a simple sugar that is a major source of energy for the human body. It is rapidly absorbed into the bloodstream and can be used immediately as fuel for exercise. Glucose is often found in sports drinks and energy gels.
Fructose: Fructose is another type of simple sugar found naturally in fruits and honey. It has a lower glycemic index than glucose, which means it is absorbed more slowly into the bloodstream. However, fructose can be converted to glucose in the liver for use as an energy source.
Maltodextrins: Maltodextrins are complex carbohydrates consisting of glucose chains. They are easily digested and provide energy quickly and efficiently. Maltodextrins are often used in sports energy supplements, energy bars, and gels to provide a sustained release of energy during physical activity. The use of each of these carbohydrates depends on individual preferences, the duration and intensity of physical activity, and the athlete's performance goals. Some supplements may contain a combination of these carbohydrates to maximize energy absorption and utilization during exercise.
RECOMMENDED AMOUNTS OF CARBOHYDRATES
The recommended amounts of carbohydrates during exercise depend on the duration and intensity of physical activity, as well as the individual needs of each athlete. However, experts suggest consuming 30 to 60 grams of carbohydrates every hour during prolonged exercise, depending on the intensity and duration of the activity. This can be adjusted according to hunger sensation, individual tolerance and desired performance.
Each athlete may respond differently to carbohydrate supplementation during exercise. It is important to experiment with amounts and types of carbohydrates during training to determine what works best for your body and performance needs.
WHEN TO TAKE CARBOHYDRATES
It is appropriate to take in carbohydrates not only during sports activity, but also beforehand, to store energy that will be used during exercise, and immediately afterwards to recover the consumed stores.
In general, the former are more soluble than the latter, but we should not think that this is the main criterion of choice for the sportsman, because greater solubility does not necessarily translate into greater energy available to the body.
We need to evaluate another factor that has been shown to be much more important in achieving peak performance: the glycemic index. The higher the glycemic index the more energy made available to the body.
The carbohydrates with the highest glycemic index are glucose, maltodextrins, and starches. Taking only low glycemic index carbohydrates or fiber for energy is literally nonsense.
However, a mixture of different carbohydrates appears useful to modulate energy delivery so as to avoid glycemic spikes with possible rebound hypoglycemia.
CARBOHYDRATES AND SPORTS
Carbohydrates are sugars that are essential as an energy source, in aerobic sports in particular.
In fact, when performing prolonged physical activity over time, a lot of energy is consumed, and it is essential to have carbohydrate energy stores, the best fuel for our muscles.
The study of endurance athletes has brought several findings related to carbohydrate consumption, highlighting the importance of proper carbohydrate supplementation during prolonged exercise. Some of the main findings include:
Primary energy source: Carbohydrates are the primary energy source during prolonged exercise, especially in endurance sports such as cycling, running and swimming. Studies have confirmed that carbohydrates are essential for maintaining high performance during prolonged exercise.
Glycogen reserve: During prolonged exercise, the body uses muscle and liver glycogen reserves as an energy source. Supplementing carbohydrates during exercise helps preserve these reserves and prolong physical endurance.
Fatigue reduction: Carbohydrate intake during exercise can reduce the perception of fatigue and improve performance. Studies have shown that carbohydrate supplementation can improve athletic performance and delay fatigue during prolonged exercise.
Minimization of protein catabolism: Supplementing carbohydrates during exercise helps preserve muscle glycogen stores, thereby reducing the need to use protein as an energy source. This can help prevent protein catabolism and maintain muscle mass during prolonged exercise.
Improved recovery: Consuming carbohydrates during exercise can facilitate post-workout recovery by helping to restore glycogen stores and speed up muscle recovery.
MAJOR CARBOHYDRATES IN SUPPLEMENTS
Glucose, fructose, and maltodextrins are all types of carbohydrates commonly used by athletes to supplement energy during exercise. Here is a brief overview of each:
Glucose: Glucose is a simple sugar that is a major source of energy for the human body. It is rapidly absorbed into the bloodstream and can be used immediately as fuel for exercise. Glucose is often found in sports drinks and energy gels.
Fructose: Fructose is another type of simple sugar found naturally in fruits and honey. It has a lower glycemic index than glucose, which means it is absorbed more slowly into the bloodstream. However, fructose can be converted to glucose in the liver for use as an energy source.
Maltodextrins: Maltodextrins are complex carbohydrates consisting of glucose chains. They are easily digested and provide energy quickly and efficiently. Maltodextrins are often used in sports energy supplements, energy bars, and gels to provide a sustained release of energy during physical activity. The use of each of these carbohydrates depends on individual preferences, the duration and intensity of physical activity, and the athlete's performance goals. Some supplements may contain a combination of these carbohydrates to maximize energy absorption and utilization during exercise.
RECOMMENDED AMOUNTS OF CARBOHYDRATES
The recommended amounts of carbohydrates during exercise depend on the duration and intensity of physical activity, as well as the individual needs of each athlete. However, experts suggest consuming 30 to 60 grams of carbohydrates every hour during prolonged exercise, depending on the intensity and duration of the activity. This can be adjusted according to hunger sensation, individual tolerance and desired performance.
Each athlete may respond differently to carbohydrate supplementation during exercise. It is important to experiment with amounts and types of carbohydrates during training to determine what works best for your body and performance needs.
WHEN TO TAKE CARBOHYDRATES
It is appropriate to take in carbohydrates not only during sports activity, but also beforehand, to store energy that will be used during exercise, and immediately afterwards to recover the consumed stores.