Carbs

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Carbohydrates are one of the main sources of vital energy. The use of carbohydrate supplements will allow for not only the effective replenishment of energy balance but prevention of protein burning, without which it is impossible to restore muscular tissues and increase their volume.

Simple or complex carbohydrates: how best to use?

During active physical exercises, the body uses energy much faster, and the level of intramuscular glycogen drops. It leads to general fatigue and muscular heaviness. The body needs active support to recover and save energy. That is what carbohydrates are for – they help replenish lost energy, activate the growth of muscular fibers, and stimulate metabolic processes.

Carbohydrates are divided into simple, complex, and indigestible. Simple forms are quickly digested and promote immediate replenishment of the energy balance. Complex forms are digested more slowly and provide the body with energy for a long time. Dietary fiber, indigestible form, is processed by the beneficial intestinal microflora. It activates intestinal functioning and improves the digestion of nutrients.

The carbohydrate component of sports foods is usually dextrose or maltodextrin. Dextrose is a natural monosaccharide and belongs to simple carbohydrates. Maltodextrin (molasses) is a complex form but is digested within minutes; therefore, its influence on the energy balance is comparable to fast carbohydrates. Additionally, maltodextrin is a source of beneficial minerals.

Depending on the type and intensity of exercises, there are two main ways to consume carbohydrates:

In form of mono supplements – the substance in its pure form is diluted in water and taken as an energy drink before or during exercise. The main goal is to give the tired body an energy boost without wasting its energy on digesting complex elements.
Together with protein – taken in form of nutritional mixtures in the morning and after active sports activities. It allows you to replenish the energy balance with only active carbohydrates and save the protein to build muscles.

Including carbohydrate supplements as a part of isotonic drinks helps significantly speed up the recovery of salts and electrolytes balance, both during and after exercises. They are added to gainers to increase the nutritional and dietary value promoting better digestion of other product components. The carbohydrates in meal replacements and nutrient solutions allow for better saturation of the body with energy.

Carbohydrates as supplements: beneficial properties.

Belong to irreplaceable sources of replenishment of vital energy.
Just like proteins, participate in the construction of cells.
Activate the fat burning process playing the role of a catalyst.
Prevent protein from breaking down and speed up its digestion.
Ensure the functioning of the nervous system.
Stimulate metabolic process and support the immune system.

Carbohydrates in sports foods: choice recommendation.

When making a choice, you need to study the ingredients and recommendations for use carefully. It is important to determine the goals and objectives of exercises correctly, consider their nature and intensity, and follow the regimen and recommended dosages. A conscious approach to choosing sports foods with carbohydrates will allow you to increase the effectiveness of their use, protect your health, and reach the desired results.