What are carbohydrates

Carbohydrates are the optimal energy source of the body – brain, muscle and other tissues are mainly based on a continuous supply of carbohydrates to meet immediate and long-term applications of energy. During anaerobic workouts like resistance training (free weights), the body relies heavily on carbohydrates for energy and the amount stored in the body will affect your strength and energy during workouts.

One gram of carbohydrate contains about 4 calories.

The daily amount recommended for bodybuilders is: 4-6 grams of carbohydrate per kg body weight.

Eaten carbohydrates are disintegrated into glucose, a simple sugar that is moved through the body. Glucose can be also stored in liver and muscle tissues as glycogen. This form, after it is stored, is responsible for 99.5% of all energy from glycogen. An average person of 80 kg stores about 2,000 calories (500 grams) of carbohydrate in one of these forms.

There are two types of carbohydrates:

Simple carbohydrates: simple sugars, which should not be broken, it’s best to be consumed after your workout to replenish glycogen reserves faster. These include glucose (simple sugar, the end result of any carbohydrate digestion), sucrose (table sugar), fructose (fruit), galactose (milk) and maltose (malt sugar).

Complex Carbohydrates: Form the combination of several simple carbohydrates. These carbohydrates should make up most of the carbohydrates consumed in a day. Complex relationship makes them excellent for long-term energy demands, such as during a workout. These carbohydrates are included in bread, pasta, rice, vegetables and tubers, fiber (complex carbohydrates are not digested, but are good for the digestive tract) and glycogen (red meat you eat, for example, benefit from carbohydrates stored as glycogen).

Carbohydrates do not make you fat! Consumption of excess calories and fat for a long period of time will make you gain weight. Excess carbohydrates, however, such as a diet with less than 70% of calories from carbohydrates, increases the risk of diabetes.

If, instead, you eat more carbohydrates than necessary, you will put muscle gains, and energy metabolism in a dangerous area.

Carbohydrates are essential in many physiological devices in the body. Most importantly, carbohydrates are an energy source for central nervous system including the brain. When carbohydrates are not available, the body starts the backup generator. This generator is actually a process called glycogenesis, which means the body will create carbohydrates from which the storage proteins or disintegrate certain tissues to create energy. In this way we transform the body into catabolic factories.

It is possible to slow down your metabolism since muscle is damaged. In this way the body becomes vulnerable to future weight gain. During periods of deprivation of carbohydrates, your body produces ketones from fatty acids. This is excellent for weight loss, but may lead to a damaging process called ketosis, which unbalances acid-base relationships in the body. There is research that suggests that low-carb diet ketosis can lead to osteoporosis, kidney problems and bad breath.

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