Carbohydrates
According to Elle Paula from Livestrong, “carbohydrates are essential macronutrients that provide your body with energy When you eat carbohydrates; your body breaks them down into glucose, which enters your bloodstream and provides power to your cells. Eating sufficient carbs every day ensures that your body has enough glucose to function correctly”. (1)
Potassium, zinc, vitamin B1 and chromium support the break down of carbohydrates and are essential dietary minerals.
To find out more about how many carbohydrates your body may need to function/perform check out this post out carbohydrates
Benefits include
- Enhanced muscle repair and exercise recovery
- Improves endurance and energy
- Promotes muscle growth
- Supports general health
Carbohydrates Types
According to Becky Bell, MS, RD from Medical News Today, “carbohydrate types include simple carbs and complex carbs.
Simple carbs include refined sugars and starches stripped of their natural fibre and nutrients. They include refined sugars, honey, cakes, buns, chocolate, sweets, biscuits, cereals, pies, pastry, fruit and fruit juices which provide a quick energy boost. Simple carbohydrates cause blood sugar levels to rise quickly, giving quick bursts of energy for short periods”. (2)
Complex carbohydrates split into two groups – starchy carbohydrates and fibre carbohydrates. Starchy carbs are in peas, potatoes, rice, corn, barley, oats, legumes such as black beans, kidney beans, whole wheat bread and whole grains. They slowly release energy to sustain energy levels and blood sugar levels for longer.
Fibre carbs are in fruits, legumes such as beans and peanuts, whole grains, and vegetables. Fibre is not digested in the body and passes through the intestines.
Complex carbohydrates are healthier than simple alternatives because they are nutrient-dense. They contain a large number of nutrients per calorie.
Benefits
1) Enhanced muscle repair and exercise recovery
Carbohydrates provide 4 kilocalories per gram; glycogen is the only source of fuel the brain can use. If you restrict carbs in your diet, or the latter stages of endurance exercise, your body may use protein as a source of fuel. Using protein for fuel can negatively affect performance and may cause muscle catabolism. Consequently, carbohydrates are protein sparing and help to maintain an anabolic state.
2) Improves endurance and energy
Carbohydrates can combine with an electrolyte solution to improve endurance performance and energy. Carb intake can improve endurance by maximising the availability of muscle glycogen.
3) Promotes muscle growth
Consuming enough carbohydrates helps maintain an anabolic state. Carbs help fuel the muscles and support growth and repair. By having simple carbohydrates with protein, the absorption rate significantly increases, and the uptake of glycogen and amino acids heightens. The same is true for creatine monohydrate, which needs insulin to absorb into the muscle.
Waxy maise starch is sugar-free, is digested quickly and raises blood glucose levels. It can replenish glycogen stores faster than glucose. The starch is used in some mass gainers.
4) Supports general health
According to the Mayo Clinic, evidence suggests that whole grains and dietary fibre reduce the risk of cardiovascular diseases. Fibre also protects against obesity and type two diabetes and is essential for optimal digestive health. (3)
Carbohydrates work well with
- Protein and mass gainers to build muscle mass and improve recovery
- Vitamin B complex for macronutrient metabolism
- Calcium to support the digestion of proteins, carbohydrates and fats
- Biotin (vitamin B7) for macronutrient metabolism
- Coenzyme Q10 to convert carbohydrates and fats into adenosine triphosphate (ATP) for energy bursts
Some things you may want to consider
Consuming too many simple carbohydrates can cause weight gain, obesity, and diabetes. You should consume simple carbs in moderation. For example, having two teaspoons of sugar in a hot drink equates to around 32 calories and provides almost no nutrition.
It is also worth noting that added sugar is probably one of the most overlooked ingredients in foods and drinks. Generally speaking, not much thought goes into what exactly added sugar is or the role it plays in our health when consuming items such as soft drinks, sweets, cakes and other foods, “Added sugars shouldn’t make up more than 5% of the energy (calorie intake) you get from food and drink each day. This is about 30g of sugar a day for those aged 11 and over says” The National Health Service. (4)
Resources
Last accessed online 01/06/2020
- https://www.livestrong.com/article/411367-what-is-the-meaning-of-carbohydrates/
- https://www.medicalnewstoday.com/articles/318615.php
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705
- https://www.nhs.uk/common-health-questions/food-and-diet/how-much-sugar-is-good-for-me/
