Carbohydrates

Carbohydrates, like fats and proteins, are essential macronutrients . They are a group of various types of sugars, which are the body's main source of energy. To get more energy for your workouts or replenish your energy reserves after a good session, you can take carbohydrate supplements .

Carbohydrates: Essential sugars for the body

Carbohydrates are essential macronutrients for providing energy to the body. They are composed of carbon, hydrogen, and oxygen molecules and are generally classified into three main categories:

• Simple sugars (monosaccharides and disaccharides) : This category includes glucose (blood sugar), fructose (fruit sugar), galactose, and sucrose (table sugar). They are quickly absorbed by the body and provide immediate energy.
• Complex sugars (oligosaccharides and polysaccharides) : These consist of longer chains of sugar molecules and include substances like starch (found in potatoes, rice, and pasta). Complex sugars take longer to break down and absorb, becoming a more stable and long-lasting source of energy.
• Dietary fiber : Fiber is generally indigestible by the body, but it plays a crucial role in digestive health by helping regulate glucose use, improving digestion, and contributing to colon health. Fiber is found in fruits, vegetables, whole grains, and legumes.

The Importance of Carbohydrates for Physical Activity

Carbohydrates are essential as the primary energy source for muscles and the brain. They are stored as glycogen in the muscles and liver, providing quickly accessible energy during intense physical activities such as sprinting or weight training. The brain, using more glucose than any other organ at rest, prefers carbohydrates as an energy source, although it may turn to ketone bodies during prolonged carbohydrate deprivation (1). When you consume carbohydrates, they are broken down into simpler sugars which are then absorbed and used for energy. If this glucose is not immediately used, it is stored as glycogen . Glycogen is crucial not only for short, intense efforts but also for the first few minutes of any athletic activity: it helps maintain performance throughout. However, for people on specific diets or with special nutritional needs (such as vegans or those avoiding certain food groups), it can be difficult to consume enough carbohydrates through food alone. A carbohydrate-rich sports supplement offers a solution for obtaining adequate energy intake without having to radically change your diet.

Athletes: What are the benefits of carbohydrates as a dietary supplement?

Fast energy source

Carbohydrates are the primary fuel source for high-intensity exercise. When consumed before exercise, they may increase glycogen stores in the muscles and liver, providing immediately available energy during physical activity. This may allow athletes to maintain a high level of performance for longer and with greater intensity.

Recovery Support

After exercise, consuming carbohydrate supplements may help quickly replenish depleted glycogen stores . This process is crucial for recovery, especially if the athlete has to participate in multiple training or competition sessions in a short period. Therefore, consuming carbohydrates immediately after exercise may accelerate glycogen recovery and prepare the body for the next session.

Reduction of fatigue

By maintaining adequate glycogen levels during exercise, carbohydrates may help delay the onset of fatigue . When glycogen stores begin to deplete, performance can decline and fatigue can intensify. Therefore, consuming carbohydrates as a dietary supplement before or during exercise may help prolong physical activity before fatigue sets in.

Better concentration

Carbohydrates also influence mental performance and concentration during exercise, as glucose is an essential energy source for the brain. Adequate carbohydrate availability during physical activity may help improve concentration and decision-making, which is particularly beneficial during sports that require strategy (such as team sports).

What should you consume carbohydrates with as a dietary supplement for optimal synergy?

Carbohydrate supplements can be especially effective when combined with other nutrients that work synergistically to maximize performance and recovery benefits for athletes. For example, when protein is consumed with carbohydrates, the combination improves muscle protein synthesis and speeds up post-workout recovery. This is because carbohydrates stimulate the release of insulin , a hormone that helps transport amino acids into muscle cells, for better muscle repair. A combination of protein and carbohydrates after exercise can improve glycogen replenishment and promote muscle growth. In addition, BCAAs (leucine, isoleucine, and valine) are directly used by muscles during exercise. When taken with carbohydrate supplements, BCAAs can help reduce muscle breakdown and improve protein synthesis. This combination can be especially useful for prolonged or intense training sessions , where preserving muscle mass is essential.

Taking carbohydrates as a sports supplement: What precautions should you take?

Taking carbohydrate supplements can be very beneficial for gaining muscle mass , but there are some precautions to take. In particular, it is important to follow the recommendations on the amount of carbohydrates to consume. Excess carbohydrates (especially simple sugars) can lead to unwanted weight gain, blood sugar spikes, and insulin imbalances. Consult a nutritionist or doctor to determine the appropriate amount based on your activity level and energy needs. The timing of carbohydrate supplement consumption is also crucial, especially for athletes. People with diabetes or other conditions that affect glucose metabolism should be especially careful with the consumption of additional carbohydrates. Again, it is essential to consult a healthcare professional to adjust carbohydrate intake safely.

Sources:

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805624/