Nehasworld – Health Center

Athletic Nutrition, Carbohydrates and the Glycemic Index:

Carbohydrates are nutrients that can be effectively broken down to produce energy: preferred source of energy for the athlete’s diet.

▪ a large percentage of sports should be from complex carbohydrates, because they usually contain other nutrients such as protein, minerals, vitamins and water, has a high nutrient density and are not linked to a disease, while high levels of sugar associated with type 2 diabetes and dental problems.

▪ Complex carbohydrates are usually found in grains, seeds, vegetables, beans, potatoes and wheat seeds. Simple carbohydrates found in sugar, milk sugar, honey, fructose and corn syrup.

▪ carbohydrates are converted into smaller sugars that can be used as energy, the rest is stored in muscle and liver glycogen.

When glycogen stores are full, the surplus being stored as fat.

▪ Sufficient carbohydrate consumption, the protein no longer used as an energy source. If the protein is needed for energy, it will not build and maintain tissues. And this also puts pressure on the kidneys they need to work harder to get rid of these by-products of protein breakdown.

▪ Glycogen is an easy source of energy for training. Avoid running out of energy, starting to make full use of glycogen stores, please fill them during and after exercise you should be ready for the next workout.

Glycemic Index:

use of the glycemic index of sports may be of value when considering the pre-and post-workout meals.

These are eaten, depending on whether they are classified as low, medium or high.

▪ Propose a low-to moderate-sized eat pasta, porridge eaten a few hours before, to exercise because of their long slow release of glucose into the bloodstream. Although a high glycemic index foods, cereals, honey, sports drinks, sweets should be consumed during or after a workout because they are rapidly released glucose into the bloodstream and is rapidly absorbed into the muscles.

▪ Carbohydrates in the form of sugars in the body’s primary source of energy. They are ready for energy, which can feed about 90 minutes of continuous exercise, which is about 2000 kcal of energy storage in the body represents. Carbohydrates are needed in the body, because it is the most effective way to produce energy. GI is therefore a useful guide.

▪ pre-workout snacks, the food needs of one to four hours to fully digest and provide energy. Snacking high GI foods before exercise, the degree of blood glucose, insulin is released which causes the glucose in the bloodstream and stored. This can be harmful as glucose, the working muscles need.

▪ That is why eating a high GI food for instant energy for a workout can have the opposite effect. During exercise, insulin secretion moist, both glucose supply of glucose from the blood cells. Isotonic sports drinks are therefore useful way to keep your stamina, because they quickly absorbed by the cells and the supply of glucose for energy.

See Athletic Nutrition article for more information.