Carbohydrate nutrients have settled in the market for good, it is worth explaining the most important related issues. With English, carbohydrates are carbohydrates. Unfortunately, the situation has become complicated, as the carbohydrates in the description of food products include, for example, starch, and for mono sugar and dwucukry. Monosaccharides are glucose, fructose and galactose. Dwucukry include sucrose (table sugar), maltose, lactose (milk sugar). And the whole secret, when it comes to, for example, fruit juices, sweets, biscuits, or bars. To a large extent, it is similar in terms of carbohydrate nutrients – which I will describe later in the text. Maltodextrin is very often found in the composition of various types of carbohydrate nutrients. It was introduced to trading in the late 1950s. In fact, its composition may be different and inconsistent, in one study, Japanese maltodextrin (from Matsutani Chemical Industry) contained 2.5% D-glucose, 7% maltose, and the rest of dextrin (a product of partial starch breakdown). 4 In fact, maltodextrin should be treated like simple sugars.
Contrary to popular opinion, carbo is usually
As you can see, carbo is not one specific product. Do not throw into the carbo category, for example, vitargo (modified starch) or similar products. They have other physicochemical characteristics, they affect the body differently. In vitargo there is mainly amylopectin. Often carbo contains vitamins, electrolytes, etc. Newer carbo often contain corn starch (eg sfd.pl/ALLNUTRITION_Carbo_Multi_Max)
For example, in the composition of Carbo Multi Max carbohydrate supplement. are located
94.6% carbohydrate complex (maltodextrin, dextrose, hydrolyzed corn starch), stabilizer E414, acidity regulator malic acid, sweetener sucralose – for the taste version. For the version without flavored citric acid.
Carbo is a carbohydrate nutrient, deprived of protein. It contains various types of carbohydrates, eg maltodextrins, starch or dextrose. Completely different are carbohydrate-protein nutrients – for example, gainer type (for gaining muscle mass) or bulk.
What is the difference between gainer and bulka?
Better quality products from the group of gainers and bulbs have a higher content of the more expensive component, i.e. proteins. The rest of the gainer composition is mostly carbohydrates with different kinetics – and again – cheaper products are rich in maltodextrins and dextrose, those from the higher shelf usually have more maltodextrins, starch, fewer simple sugars. Cheaper gainers usually have, for example, wheat protein, while better whey protein concentrates (WPC), hydrolysates, whey protein isolates, casein, egg white.
If in the gainer composition we read 80 g carbohydrates, including 33.8 g sugars – we already know that the product contains, for example, 46.2 g of maltodextrins, the rest, for example, dextrose. Gainer often includes creatine, vitamins, taurine and other ingredients.
Glycogen is stored in muscle and liver glucose. The resources in the liver regulate the blood sugar level, constitute energy for the nervous system and red blood cells, while the muscle resources are the current supply, the source of energy for muscle work. Contrary to common beliefs and myths, the total use of muscle glycogen resources is difficult. It should be added that 1 g of carbohydrates is ~ 4 kcal (~ 17 kJ), however, due to the combination with water, glycogen in muscles and liver can provide only 4 kJ / g (~ 1 kcal). 1
In the case of insufficient food intake, hepatic glycogen is the main source of glucose stores for the nervous system and red blood cells that can not use other energy sources. Under normal circumstances, the brain of an adult human consumes about 140g of glucose per day, and red blood cells about 40g / day. 2
Resources in the body have
The heavier, better trained, using various dietary treatments, athletes have much more glycogen (adaptation to the effort, especially endurance).
Carbohydrate nutrients are suitable
Carbohydrate and carbohydrate-protein supplements may supplement the glycogen lost during exercise. The best time to use them is immediately after strength training, martial arts, cycling, running or swimming. How much carbohydrate to supply?
In short, you can use the formula to calculate the amount of carbohydrates and protein delivered right after the workout
0.4 – 0.6 g carbohydrates + 0.3-0.4 g protein for every kilogram of body weight.
You weigh 100 kg = 40-60 g carbohydrates + 30-40 g protein.
You weigh 80 kg, 0.4 * 80 = 32 g of protein
0.6 * 80 = 48 g carbohydrates
Looking at the portion of nutrients you already know how many scoops you need to fetch to regenerate your muscles after exercise.
You can read also: Carbohydrates – training support