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Carbohydrates, alongside fats and proteins, are one of the most vital energy sources for the human body. They play an essential role in various functions and metabolic processes within the body, aiding muscle development by providing necessary energy.
Who Should Consider Carbohydrate Supplements?
Obtaining the proper amount of carbohydrates from food can sometimes be challenging, whether due to a lack of time, appetite, or the availability of specific products. In such instances, carbohydrate supplements can offer a practical and effective alternative for supplementing the diet and ensuring there's enough energy for successful workouts.
Carbohydrate supplements are recommended for individuals who:
- Engage in short-duration, high-intensity anaerobic exercises: Within bodybuilding, crossfit, and HIIT workouts, supplements with a high glycemic index are advised as they provide quick energy and stimulate insulin, thus supplying muscles with energizing glucose and muscle-building amino acids.
- Require a quick and convenient meal: Carbohydrate supplements can also contain proteins, offering not just energy but other valuable nutrients beneficial for training. These supplements can be taken 60 to 30 minutes before exercising.
- Perform moderate-intensity aerobic or endurance and strength exercises: Running, cycling, or swimming are activities where a proper energy supply contributes to achieving peak performance. Carbohydrate supplements with a low or medium glycemic index provide a steady and gradual energy supply to the muscles.
How Do Carbohydrate Supplements Affect the Body?
It's a common misconception that carbohydrates negatively affect human health. In reality, carbohydrates are a necessary energy source. The majority of energy consumed is used for fundamental metabolic processes, such as breathing, heartbeat, general metabolism, and the functioning of internal organs. Even the intestines and skin use carbohydrates for energy.
Upon intake, carbohydrate supplements convert sugars into glucose, the simplest carbohydrate building block, which is then stored in every single cell of the body and can be transferred to neighboring cells through cellular membranes.
In this way, once glucose reaches the muscles, it is burned in the presence of oxygen and converted into energy. During intense exercise, this energy acts as an instantly available fuel, without which muscles might be prone to painful injuries, something to avoid in any sport.
Carbohydrates for Athletes - What to Eat for Good Energy?
Athletes are aware that they need a significant amount of energy for their exercises and training sessions. However, not all energy sources are equal. Although protein and carbohydrates contain the same number of calories per gram, the body metabolizes them differently. Efficient carbohydrate usage is crucial, as depriving the body of sufficient carbohydrates can lead to a state called ketosis, where the body starts processing fats and proteins for energy. This condition can result in decreased performance and slower muscle development.
For this reason, carbohydrates for athletes are an incredibly vital part of their daily diet, without which achieving desired athletic results would be significantly harder. Athletes are advised to consume the following carbohydrate-containing products:
- Oat flakes, well-composed muesli
- Fruits
- Potatoes
- Pasta
- Rice
- Whole grain bread
If endurance sports are practiced, it is advisable to ensure that complex carbohydrates make up 75% of the daily carbohydrate intake. This approach provides the body with high-quality nutrients.
Carbohydrates in the Diet - What to Pay Attention to?
Beyond supplements, natural food sources are also essential energy providers. From vegetables to fruits containing fructose, or pasta and rice, everyday products are full of beneficial carbohydrates.
High-level healthy carbohydrate foods include:
- Vegetables
- Fruits
- Grains such as wheat, oats, rye, and barley
- Rice and corn
- Flour products, bread, and pasta
Healthy Carbohydrates for Athletes - What Are They?
Healthy carbohydrates for athletes, present in carbohydrate supplements, differ significantly from so-called bad carbohydrates. Generally, the longer the molecular chain, the more complex the carbohydrate.
What makes a carbohydrate healthier? When we consume short-chain carbohydrates, they immediately enter the body, causing a performance explosion but only for a short duration. Additionally, short-chain carbohydrates can contribute to various diseases, including diabetes, dental cavities, obesity, and cardiovascular problems.
Conversely, complex carbohydrates, characterized by long molecular chains, like polysaccharides in carbohydrate supplements, slowly raise blood sugar levels, providing a lasting, steady energy supply throughout training.
Best Carbohydrates for Athletes - What Should You Know?
The best carbohydrates for athletes should complement a balanced diet. Among the most interesting of these types are maltodextrin, starch, and other long-chain carbohydrates. These carbohydrates can be consumed through powdered supplements, taken in shakes, bars, or porridge form.
Carbohydrates at Night - Are They Safe?
Consuming complex carbohydrates in the evening, before bedtime, can be a beneficial support for the body, even for additional fat loss. In the later stages of sleep, the body becomes metabolically active and burns fat, making the use of carbohydrate supplements at night feasible, as long as the total daily caloric intake is considered.
Evening carbohydrates are also recommended for individuals who engage in night-time sports. They ensure that the muscles receive the necessary energy to enhance the body's overall performance.