Carbohydrates And Exercise

Alexander Bruni
Author: Alexander Bruni Time for reading: ~2 minutes Last Updated: August 08, 2022
Carbohydrates And Exercise

Sufficient amounts of carbohydrates (muscle glycogen, liver glycogen and blood sugar) are determining factors for optimal performance in sports. Daily intake of the required dose of them

Sufficient amounts of carbohydrates (muscle glycogen, liver glycogen and blood sugar) are determining factors for optimal performance in sports. Daily intake of the required dose of them is necessary for the replenishment of glycogen in the muscles and liver in the time between workouts or competitions. Carbohydrates obtained before exercise help to achieve good results, and during exercise - to improve performance by maintaining blood sugar levels and oxidation.

High carbohydrate foods are classified by :

  • the type of carbohydrates (simple and complex);
  • their condition (liquid and solid);
  • glycemic index (low, medium, high).

The distributions "simple / complex", "liquid / solid" do not reflect the effect of foods and liquids rich in carbohydrates at the level of glucose and insulin in the blood, and the classification according to the glycemic index reflects this effect.

The glycemic index (GI) is used to break down different types of products by measuring the level of glucose in the blood after taking them. The research is done on an empty stomach.

The food is divided into:

  • high glycemic (glucose, bread, potatoes, porridge, drinks for athletes);
  • medium glycemic (sucrose, soft drinks, oats, tropical fruits);
  • low glycemic (fructose, fresh and yogurt, lentils, apples, oranges).

The glycemic index reflects the ability to digest and absorb food rich in carbohydrates.

GI is affected by:

  • the shape of the products (particle size, the presence of whole grains, the structure and viscosity of the dishes);
  • the degree of processing and culinary processing of the products;
  • the presence of fructose or lactose (both have a low glycemic index);
  • the ratio of amylopectin to amylose in starch (the rate of amylose processing is low);
  • the interaction of starch with protein and fat;
  • the presence of phytin and lectin.

It is suggested that by manipulating the glycemic index of various foods and dishes, the amount of carbohydrates can be increased and athletic performance improved.

For example, foods with a low glycemic index may be recommended for consumption before exercise to maintain carbohydrate levels.

Products rich in carbohydrates with medium and high index to be taken during training to ensure the oxidation of carbohydrates, and after the end of the load - to replenish glycogen.

The glycemic index is useful for athletes when choosing food. But it should not be used alone to determine the intake of carbohydrates and products before, during and after the training process. Food has other characteristics that are important for athletes, for example: nutrition, taste, compactness, price, tolerability and ease of preparation.

Since the choice of food is individual according to the body and the type of sport and the load, the athletes must adjust their menu to the respective nutritional goals.

More on the topic:
  • Basic principles in the nutrition of athletes
  • Nutrition in football
  • Rowing
  • Nutrition in athletics, skiing, cycling, marathon

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