Carbohydrates are essential in the diet of every human being. Their demand varies according to age, gender, physical activity, weight and illness. Sugars are called the basic source of energy for muscles. It is important to remember that they are also necessary for the brain to function properly. The body stores sugars in the form of glycogen - although it sounds quite complicated, it is a kind of natural cheering used by us every day. What is the purpose of carbohydrate supplements?
Glycogen is needed during physical activity, but its reserves depend on the physical fitness and condition of each of us. Inflamed athletes store glycogen much longer than people who have been avoiding activity for years.
The whole truth (and only the truth!) about carbohydrate supplements
Control of carbohydrate reserves is particularly important for athletes. High heart rate during physical exercise makes the glycogen and glucose reserves in the body run out faster. That is why physical fitness is so important, which will allow increased activity without a significant increase in heart rate.
Equally important is a good diet, which means that we will accumulate more glycogen before physical activity. Are you planning a competition, a housing estate cup championship or are you planning to join a real professional team? You'll need the right amount of stock! For two days before the competition, eat about 10-12 grams of carbohydrates per kilogram of body weight. Such a dose will allow you to keep more glycogen for the time of exercise, you do not need to reach for any nutrients and preparations. Fruit and vegetables are enough. Increasing your reserves will be useful before a football match, a long distance run - half marathon or marathon - or an intensive training session that lasts more than 90 minutes.
Don't forget about sugars during exercise! If you play sports for more than an hour, you should drink carbohydrated drinks. Are you planning an effort lasting from an hour to 2.5? You should then consume between 30 and 60 grams of sugar per hour. If you want to exercise for more than 3 hours, it is worth assimilating as much as 90 grams. During the exercises it is hard to crunch apples or carrots. Carbohydrate supplements or sugar gels available on the market are more convenient. We warn you that although they initially appear to be tasty, they will soon become unbearable. During training, digestion is much more difficult for your body, so your body should gradually learn to absorb such a dose of sugars during exercise!
Muscle catabolism vs. sugar
If you are planning another workout on the same day, you should take care of your sugar intake after the workout. It should be remembered, however, that there is no reason to reach for carbohydrate nutrients if the next physical activity takes place only the next day. It is better to reach for the natural sugars contained in the fruit! A banana or multi-fruited juice will perfectly supplement the glycogen deficiency. Not even a jellybean or a candy bar is a bad idea. You don't have to worry about muscle catabolism. Consumption of protein supplement after training will protect you from this undesirable process.