The digestion of carbohydrates
begins in the mouth: when the food is chewed, the body releases the digestive enzyme amylase with the saliva. This initially splits the multiple sugars into double sugars. Our stomach acid interrupts this split and continues in the small intestine.
In addition to protein, carbohydrates food supplements are the ultimate fuel for building muscle, large reserves of strength and high endurance! You can also find healthy carbohydrates in Mass Gainer for sale
at Griffin Nutrition.
The carbohydrate supplements
(KH) are our most important sources of energy. They are needed to generate energy in the body`s cells. The group of carbohydrates includes all types of sugar and starches. In contrast to protein and fat, carbohydrates have a direct influence on your blood sugar level.
Carbohydrates for athletes are also one of the 3 macronutrients (next to fat and protein) and they play the central role in the energy metabolism for most people. Without carbohydrates, high-performance and endurance athletes in particular do not perform well. But it is not only physical performance that decreases with a carbohydrate deficiency. Our brain is also preferably supplied by glucose, which is why many students take, for example, glucose (also a form of carbohydrate) to increase their mental concentration
First of all, it should be noted that fish, meat and eggs do not contain any carbohydrates.
Carbohydrates are mainly found in plant-based
whole foods such as cereals, potatoes, rice, legumes and fruit in combination with a number of vitamins, minerals and other vital substances, as well as water and fiber. These are mainly complex carbohydrates that are absorbed and absorbed by the body over a longer period of time and thus do not cause the insulin level to rise too much.
This type of carbohydrate is preferable to the short-chain and processed carbohydrates during the day. However, there are also useful uses for short-chain carbohydrates.
When building muscle, it is important to have a full glycogen store and to consume a slight surplus of calories.
First of all, it is important to understand that only about 20-25% of the muscles are made up of protein. The main part consists of water which is mainly through glycogen (the form in which carbohydrates are stored in muscles - in plants, the storage form is starch)
Held in muscle. 1g of glycogen binds approx. 3ml of water in the muscle.
Without glycogen, i.e. without avoiding carbohydrates in the muscles, our muscles not only become weaker, they also look flatter and smaller. A well trained 80kg man can store around 1kg of carbohydrates in the form of glycogen in the muscles.
After exercising approx. 10 g per 20 kg body weight (for an 80 kg man that is approx. 40 g short-chain carbohydrates in the form of maltodextrin.
For "ectos" and extremely thin athletes, we recommend double to triple the amount immediately after training in combination with the protein shake, mass gainershake
As a meal replacement, complex carbohydrates should usually be taken in the form of a so-called "gainer" in order to meet the daily requirement.
It is advisable for athletes to cover the majority of their carb requirements with slow carbohydrates.
These can be found, for example, in pasta, pulses, unsweetened dairy products and many vegetables and fruits.
Eating enough carbohydrates before, during and after exercise is the motto. For example, a pasta dish the day before the competition and dry cake, bread, muesli, rice or vegetables as a pre-competition dish have proven themselves well with endurance athletes.
With the low carb diet, you reduce the amount of carbohydrates to a maximum of 150 g per day. Instead of carbohydrates, you mostly only eat fats and proteins. As a result, your insulin level no longer fluctuates as much and your performance level remains constant at the same level.
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