When And How Should Carbohydrates Be Taken
by
Jim Richmond
Carbohydrates are the prime source of fuel for muscle contraction. They are molecules found commonly in foods such as cereals, potatoes, pasta and sugar. They can be classified into two main forms: simple (sugars) and complex (starches). Both forms are important in sports. Simple sugars give instant energy while complex ( which have to be digested into sugars) give sustained energy as they take longer to be absorbed.
Depending on the type of sport scientists recommend intake of carbohydrates before, during and after the event. Carbohydrate intake before the event is known as 'Carbo Loading'. In this, the aim is to load the muscles with carbohydrate. The general recommendation is that, about two days prior to an event, greater quantities of complex carbohydrates are taken in the form of pasta, potato, flour and cereal based products as well as high carbohydrate sports supplements or special drinks.
During an event carbohydrate intake prevents the early onset of fatigue. After an event carbohydrate intake is important to speed recovery and replenish glycogen stores. About 30 - 45 minutes after the work out is said to be the optimum time to get best results.
The common carbohydrate rich foods such as bread, pasta, rice, breakfast cereal, fruit and vegetables supply a wide range of other nutrients including vitamins, minerals and dietary fiber, and are low in fat These foods should form the main part of any athletes' diet. There are also carbohydrate rich foods and drinks especially formulated for the convenience of athletes. Easily absorbed sources of carbohydrate such as sports drinks are useful in replacing glycogen after exercise and providing carbohydrate during prolonged exercise.
Most other formulations including protein products such as those specially designed for mass gain, also contain carbohydrates.
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Carbohydrates are the prime source of fuel for muscle contraction. They are molecules found commonly in foods such as cereals, potatoes, pasta and sugar. They can be classified into two main forms: simple (sugars) and complex (starches). Both forms are important in sports. Simple sugars give instant energy while complex ( which have to be digested into sugars) give sustained energy as they take longer to be absorbed.
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