Carbohydrates and Diet - Can They Be Reconciled?

What are the most important types of carbohydrates?

Simple and complex carbohydrates

The basic classification is simple and complex carbohydrates. Simple carbohydrates include monosaccharides, which are, among others, fructose and glucose.

Complex carbohydrates, in turn, include oligosaccharides, polysaccharides, and disaccharides. Good examples of this type of carbohydrate are raffinose, sucrose, lactose, gums, pectins and starches.

Digestible and non-digestible carbohydrates

Is that all there is? No, because there is also a different breakdown of carbohydrates, including digestible and non-digestible sugars. How are they different?

Digestible carbohydrates are partially broken down in the small intestine and then enter the bloodstream. Most often it is about fructose, glucose and starch.

Non-digestible carbohydrates begin the process of decomposition only in the large intestine. We are talking here, for example, about cellulose and pectins.

What role do carbohydrates play in the body?

Carbohydrates are one of the most important sources of energy for the human body. They are often stored in the muscles and liver in the form of glycogen. Muscle glycogen is used up during exercise, and the glycogen in the liver is responsible for controlling blood sugar levels, especially in cases of carbohydrate deficiency.

It is also worth mentioning that carbohydrates play an important role in fat burning, and are an important component of cellular structures, next to proteins and lipids.

Carbohydrates and body weight

As we have already mentioned, carbohydrates are deposited in the muscles in the form of glycogen, which increases their volume. Thanks to this, the body can draw energy during training from glycogen, without contributing to the breakdown of cells in the muscles. Thanks to carbohydrates, you will not experience a sudden drop in strength during exercise.

What is the importance of diet type for training?

However, for carbohydrates to have the desired effect, they must be obtained from a specific type of food. Here, too, we refer to the concept of the glycemic index, which determines how quickly the sugars contained in a given type of food get into the bloodstream. The lower this index is, the slower the blood sugar level rises, thanks to which we avoid sudden increases and decreases, which translate, among others, into an increased sense of hunger.

In addition to food, it is also worth considering the use of supplements such as Hyper Mass, containing carbohydrates with different glycemic indexes, to ensure adequate absorption time, which is so important when building mass.

Carbohydrates and strengthening the endurance of the body

In the case of strengthening the body's efficiency, carbohydrates are combined with proteins, which translates not only into more effective results obtained during training but also into increasing muscle resistance to injuries. Moreover, it turns out that the protein added to carbohydrates is important for the accelerated recovery of glycogen, especially when the supply of carbohydrates turns out to be too small.

Carbohydrates and slimming

In many cases, we choose to reduce the number of carbohydrates in our diet to lose weight. This is not always a good idea. While too much sugar that we get from sweets and highly processed foods translates into diseases such as atherosclerosis, obesity or tooth decay, carbohydrate deficiency can also have negative consequences.

First of all, in most cases we are not able to radically reduce the amount of sugar in the diet in the long run - it requires a healthy dose of discipline and knowledge of the type of carbohydrate, because otherwise, after a short time, the unwanted yoyo effect might appear.

The effects of carbohydrate deficiency are also a decrease in concentration, weight fluctuations, irritability and headaches. Lack of this nutrient in the diet also means less strength to take up physical activity, feeling cold or unreasonable hunger, as well as flatulence and constipation. The range of side effects of excessively restricting carbohydrates in the diet is therefore wide.

A wise approach to the diet is a conscious selection of the necessary ingredients in the right amounts, rather than a programmed cut-off from specific food groups.

When is it worth deciding on carbohydrate supplementation?

Consuming additional nutrients is especially important for professional athletes, as well as for all people who put intense physical effort into their workouts. Supplementation in the case of strength and endurance training is key because taking carbohydrates will then help to increase the intensity of training, and also accelerate muscle regeneration.

What time to take nutrients?

Due to various needs, the supplements can be taken:

• before exercise - to slow down the fatigue processes,
• during exercise - replenishing muscle glycogen (applies only to very intense training),
• after exercise - to support regeneration processes and replenish glycogen stores.

What are the benefits of carbohydrate supplementation?

Replenishment of energy stocks

During exercise, the body first uses up glycogen, the deficiency of which results in a decrease in energy, and thus a decrease in training effectiveness. Supplements allow you to recover energy in a very short time, and also reduce the feeling of fatigue.

Extending the training time

Regular carbohydrate replenishment allows you to improve the results obtained during exercise, which allows for longer and more intense workouts.

Accelerating regeneration

With a shorter recovery time, you can return to further exercise faster, preventing your results from worsening. Otherwise, your workouts become ineffective and the risk of injury increases.

What supplements to choose?

This question is surely asked by everyone who starts their adventure with training and nutrients. Proven products can be found in our store. We offer, among others Scitec Jumbo, containing up to 6 types of carbohydrates, including those derived from oat flour, corn starch and others. We offer carbohydrates containing supplements with different ingredients, depending on your goal training. A special formula that increases muscle mass, improves endurance or reduces adipose tissue - all these can be achieved with the help of appropriately selected dietary supplements.