Nutrition is the “missing link” between training and performance. Dorottya Szarka, sports dietitian at the Sports Medicine Center, explains why carbohydrates are important for performance and how many different types are known.
Carbohydrates are our fuel
For cheerful and effective training and competitions, our body needs to be fueled. Particular attention should be paid to carbohydrates, as the fastest and easiest sources of energy. To achieve the desired intensity and training effect; to delay fatigue, to be able to complete the training with adequate effort and success, and in order to promote rapid regeneration, it is essential that carbohydrates (in the form of blood sugar and so-called glycogen) are available in sufficient quantities before, after and even during sports.
In practice, this means that movement must be started with replenished glycogen stores (carbohydrate stores). As a result of physical activity, the body will first utilize the fuel (blood sugar) in the bloodstream as energy. As soon as the amount of sugar in the bloodstream decreases, the body will reach for carbohydrates (glycogen) stored in the muscles and liver, thus providing energy in the longer term.
Whether it’s training or a competition, it’s important to pay attention to carbohydrate replenishment even after physical activity. The quality and quantity of carbohydrates may vary depending on individual goals and the intensity of the sport.In addition, in order to protect carbohydrate stores and maintain maximum sports performance, carbohydrate supplementation may become necessary even during exercise in certain sports.
At the same time, training performance and the effectiveness and effect of the training largely depends on what type of carbohydrates we consume, replenish, for example, during sports. Carbohydrates have different forms, which are grouped as follows:
– Simple carbohydrates (monosaccharides). Examples include dextrose (glucose) and fruit sugar (fructose).
– Double carbs (disaccharides). This includes, for example, “traditional” sugar (sucrose), which consists of one fructose and one glucose molecule.
– Oligosaccharides. This category includes, for example, raffinose or maltodextrin. Regarding the latter, it is good to know that although it is a carbohydrate,it is treated as sugarand food and dietary supplements it doesn’t even have to be listed as sugar on its label. So, if a product has a is labeled “sugar-free”, it may still contain maltodextrin,100 grams of which is approx. Contains 400 calories (just like sugar).
– Complex carbohydrates (polysaccharides). Such types of carbohydrates can be found, for example, in starch, pasta, bread and potatoes, but glycogen and cellulose should also be listed here.
What is the difference between carbohydrate sources?
- Due to their chemical composition differs from the so-called glycemic indexonei.e. they raise the blood sugar level at different rates, so the body cannot use them at the same pace during physical activity. This is an important point!
It belongs to the rapidly absorbed (high glycemic index) carbohydrates glucose, sucrose, maltose (milk sugar), maltodextrin and starch. Carbohydrates that oxidize more slowly include fructose, galactose, cellulose, pectin, inulin and certain types of starch (mostly those that do not dissolve well in water).
- They affect the stomach differently.
The basis for this is the fact that different carbohydrates have different molecular weights and therefore also have different osmolarity (a kind of concentration, “concentration” of a solution), as a result of which – to put it simply – their ability to be absorbed also differs. The lower the molecular weight, the higher the osmolarity, so it is emptied from the stomach more slowly. This means that it puts less strain on the stomach and passes through it faster. Among the carbohydrates, maltodextrin has a particularly high osmolarity, meaning that the given amount puts less strain on the digestive system. At the same time, high consumption of glucose and fructose can also cause gastrointestinal problems. It follows that during sports, we should prefer energy bars, gels, and jellies that are easier to digest, mainly based on maltodextrin.
How much and what kind of carbohydrates are needed to maintain endurance?
According to the recommendation of the American College of SportsMedicine, during a training session longer than 60 minutes, athletes should replace 30-60 g of carbohydrates per hour (depending on individual tolerance, gender, body). Carbohydrate intake exceeding 70-80 grams per hour does not bring additional benefits, and may even cause digestive complaints (nausea, bloating, cramps, diarrhea). Furthermore, it has been proven that carbohydrates consumed during activity can be oxidized (“burned”) at a rate of no more than 1g/min (60g/h), regardless of the type of carbohydrate. In other words, even if we bring in more, we can only use so much of them.
– For most athletes, it is most optimal to replace the energy used with more than one type of carbohydrate. Mixed carbohydrate sports drinks, energy gels, energy gels, energy bars contain ingredients with different energy content that are utilized more slowly and more quicklywhich do not overburden the stomach either. However, exactly who should use which supplement and which diet should be followed can only be determined during a dietetic consultation – emphasizes Dorottya Szarka, sports dietitian of the Sports Medicine Center.
– When selecting the optimal nutritional trend, not only the sport, but also the state of health and fitness, possible sensitivities, allergies, and goals must be taken into account. Obviously a completely different dietary approach can be recommended to an athlete who wants to lose weight than to an athlete who wants to increase performance, a gym athlete and a cross-country runner. Furthermore, it is a matter of individual tolerance and taste, for example, whether we eat or just drink while exercising. All of these must be experienced and observed by the athlete, and sports dietetics is an important help in this process.
Source: Sports Medicine Center
Source: www.patikamagazin.hu
