Info on carbohydrates
Info on carbohydrates. Carbohydrates are important for the body because they provide energy. At least half of the energy used comes from carbohydrates. Another source of energy is fat. The body breaks down carbohydrates into glucose, a substance that is essential for the functioning of the brains, muscles and glands. Through the blood glucose is transported to all parts of the body.
You feel it immediately if you have a deficiency of carbohydrates: you become dizzy and lethargic. You can also become sick and no longer serve a purpose to move. You can also start shaking and sweating. A shortage of glucose can be remedied by some food, such as glucose quickly.
Info on carbohydrates
glycemic index
There are different types of carbohydrates: simple, complex and non-digestible. Simple carbohydrates provide energy quickly. If that energy is consumed, you get a dip: you feel tired and listless. Complex carbohydrates work as quickly, but properly deliver energy in the long term. Carbohydrates that are not digestible and therefore can not be converted into glucose by the intestine, called dietary fiber.
The glycemic index tells us something about the rate at which carbohydrates are converted into glucose. Foods that provide quick energy, have a high glycemic index. Products that are gradually converted into glucose have a low glycemic index.
Most people will feel comfortable when they eat enough foods that provide energy over a longer period. For athletes, this is the case. Especially people who practice endurance, should pay close attention to the glycemic index of products. They are best to eat whole grains and beans. Sugar-rich products, such as candy and soda, providing short-term amounts of energy, but also ensure that you quickly feel exhausted.
In what products carbohydrates in?
Carbohydrates we should get from our food. In the following foods many carbs
Info on carbohydrates
Vegetables, seeds and nuts:
Bread, pasta, rice, french fries, corn, popcorn, rye bread, rusks, shiitake mushrooms, cashews.
fruits:
Apricots, passion fruit, dates, figs
other:
Sugar, honey, molasses, syrup, jam
Carbohydrates and sports
For sports energy is very important, so they will be given. Enough carbohydrates Yet it is important not routinely eat. Too many carbohydrates If the body gets more carbohydrates regularly than it needs, is a reserve created in the form of fat.
Carbohydrates are more efficient and faster than burning fat. Therefore, it is important for a short-term effort to have. Carbohydrate stock A limited amount of carbohydrates stored in the muscles. While exercising that stock can be addressed, so that one can make a great effort. Soon After about 45 minutes the body will switch to burning fats and proteins. The performance than decrease.
Athletes will be advised to consume by exercising intensively. Carbohydrates in the muscles all six days before the race Then you eat two carb days. Then you switch to a diet consisting of 75 percent carbohydrates. This way, the carbohydrate stock can be increased, so that a longer effort is possible. In this period you exercise very little. Always consult a physician before you is making drastic changes in your diet.
Info on carbohydrates
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