What are carbohydrates? Simple and complex carbohydrates

Carbohydrates are the main source of fuel for energy in your body. The correct use of carbohydrates prevents dehydration, increases energy, maintains strength, endurance, speed and power, which allows for greater recovery, well-being and, most importantly, provides you with the important nutrients to help prevent muscle breakdown. Eat complex carbohydrates for long-lasting energy, ie whole grains, oatmeal, vegetables.

Key points to consider

• Carbohydrates are essential for energy and intense training.
• Eat more whole grains, oatmeal, vegetables for sustained energy
• Use simple ‘fast’ carbohydrates, i.e. energy drinks before and after training

You’ve probably heard of “simple” and “complex” carbohydrates. Carbohydrates provide your body with its basic fuel. Your body thinks of carbohydrates like a car engine thinks of gasoline.

The word “carbohydrate” comes from the fact that glucose is made up of carbon and water. The simplest carbohydrate is glucose. Glucose, also called “blood sugar” and “dextrose,” flows into your bloodstream so it’s available to all the cells in your body. Your cells absorb glucose and convert it into energy to power the cell.

The best times to eat a lot of carbohydrates

• After you finish exercising, your body needs a large amount of carbohydrates to help it recover more quickly in time for your next workout. A post-workout meal that is high in carbs and also contains some protein (this helps force extra carbs into your muscles) will help you recover faster in time for your next workout. In fact, this unique combination of nutrients restores depleted energy levels 19% faster than conventional high-carb energy drinks.
• If you are trying to gain weight, extra calories in your diet in the form of carbohydrates are vital
• When you train hard, carbohydrates stored in your body (this is called glycogen) are used for energy. When you train hard on a regular basis, your glycogen stores start to deplete. Just as a car can only store a limited amount of gasoline, your body can only store a limited amount of glycogen. Once glycogen is depleted, your body is forced to burn valuable muscle tissue for energy.

simple carbohydrate

Glucose, fructose, and galactose are known as monosaccharides and are the only carbohydrates that can be absorbed into the bloodstream through the lining of the intestines. Lactose, sucrose, and maltose are disaccharides (contain two monosaccharides) and are easily converted to their monosaccharide bases in the digestive tract.

Monosaccharides and disaccharides are called simple carbohydrates. They are also sugars, they all have a sweet taste. They are all quickly digested and quickly enter the bloodstream. When you look at the nutrition label on a food package and see “sugars” in the “carbohydrates” section of the label, these simple sugars are what the label is talking about.

carbohydrate complex

There are also complex carbohydrates, commonly known as “starches.” HAS complex carbohydrate It is made up of chains of glucose molecules. Most grains (like wheat, corn, oats, rice) and things like potatoes are high in starch. Your digestive system breaks down a complex carbohydrate (starch) into glucose molecules so that the glucose can enter your bloodstream.

A popular misconception (especially with the current popularity of low-carb diets) is the notion that carbohydrates, especially simple carbohydrates, will make you fat. It is true that when you reduce your calorie intake, it is vital to reduce not only the fat content of your diet, but also its carbohydrates. You should also try to limit your consumption of processed and manufactured foods.

However, complex carbohydrates, such as rice, pasta, vegetables, oatmeal, and seeds, contain many nutrients (such as vitamins, minerals, and fiber) and should not be eliminated from the diet. In fact, there are times when a large amount of carbohydrates is essential.