What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advice from Arnold Schwarzenegger and I learned some good stuff.
Carbohydrates are the main source of energy in the body. All carbohydrates are sugars that are molecules containing carbon, hydrogen and oxygen. Glucose is synthesis by plants through the photosynthesis process (using the sun’s energy) or by animals during the glycogen synthesis process. But be careful when I talk about glucose (sugar), I’m not talking about table sugar. There are several categories of glucoses (sugars). Here they are:
- Glucose (blood sugar)
- Fructose (fruit sugar)
- Galactose (a kind of milk sugar)
- Sucrose(table sugar)
- Lactose(milk sugar)
- Maltose (malt sugar)
- Plant polysaccharides(starch and cellulose)
- Animal polysaccharides (glycogen)
The speed of which carbohydrate metabolized are measured with the glycemic index. A high glycemic index (a large increase in serum glucose) indicate that carbohydrates metabolized rapidly. A low glycemic index (a small increase in serum glucose) indicates that carbohydrates metabolized slowly or differently.
What’s cool now I being able to check the gylcemic index of foods on internet. For example, Chinese restaurant rice has a very high glycemic index compared to brown rice or wild rice.
Carbohydrates are the easiest type of food to turn into energy for the body. When carbohydrates converted to glucose, glucose circulates in the blood and helps muscle contraction. Glycogen in the muscle and liver stored for future use. A supply of carbohydrates is necessary for an ambitious bodybuilder for several reasons:
- Carbohydrates are a basic type of energy. Carbohydrate stored in the muscles in the form of glycogen will allow to train intense and heavy.
- Size of muscles increases when the body stores glycogen and water in individual muscle cells.
- Carbohydrates in the body have an effect that prevents the body from burning excess protein to create energy.
- Glucose is the main source of energy for the brain to be operational. Carbohydrate deprivation can have very negative effects on mood, personality and mental abilities.
There is a reason why carbohydrates are really needed as fuel for a workout. This is because most exercises are anaerobics exercises. Anaerobics exercises are flushed through intense puffs and exceed the body’s ability to provide enough oxygen to sustain the effort. But the carbohydrates structure allows to continue feeding the muscles during an exercise for a short period without oxygen. Therefore, when you do intensive weight training or you run a 100 meter sprint, your energy for these efforts is mainly composed of carbohydrates.
Intense training creates a demand in the body to replace glycogen and amino acids. Be careful that your body contains enough carbohydrates after training, otherwise your body may start using amino acids (protein) as a source of energy. The period during which the body is in very high demand for carbohydrates is shorter than for proteins. The best results are obtained when you give the necessary carbohydrates to your body about 20 minutes after your training.
This need for immediate replacement of glycogen is the reason why many bodybuilders use a carbohydrate supplement after training with a protein supplement. It’s very useful when you do a strength training with a cardiovascular session (treadmill, stepper or bike). If you do cardio too soon after your strength training, you’ll be depriving your body of carbohydrates. And as you lack energy, your body will quickly use your amino acids (protein) to create the energy that is missing.
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