Is It Normal To Gain Weight After You Start Running What Are Carbohydrates? Simple and Complex Carbohydrates

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What Are Carbohydrates? Simple and Complex Carbohydrates

Carbohydrate is the primary source of fuel for energy in your body. Correct use of carbohydrates prevents dehydration, increases energy, maintains strength, stamina, speed and power, allowing for greater recovery, well-being and, most importantly, provides you with the important nutrients to help prevent muscle breakdown. Eat complex carbohydrates for long-lasting energy, ie: whole grains, oats, vegetables.

Important points for consideration

  • Carbohydrates are essential for energy and intense training
  • Eat more whole grains, oats, vegetables for sustainable energy
  • Use simple ‘fast’ carbohydrates, ie: energy drinks before and after training

You’ve probably heard of “simple” and “complex” carbohydrates. Carbohydrates provide your body with its basic fuel. Your body thinks about carbohydrates like a car engine thinks about gasoline.

The word “carbohydrate” comes from the fact that glucose is made up of carbon and water. The simplest carbohydrate is glucose. Glucose, also known as “blood sugar” and “dextrose”, flows in the bloodstream so that it is available to every cell in your body. Your cells absorb glucose and convert it into energy to drive the cell.

The best times to eat a large amount of carbohydrate

  • After you finish exercising, your body needs a large amount of carbohydrate to help it recover faster in time for your next workout. A post-workout meal high in carbohydrate, as well as some protein (this helps force extra carbohydrate into your muscles) will help you recover faster in time for your next workout. In fact, this unique nutrient combination restores low energy levels 19% faster than conventional high-carbohydrate energy drinks
  • If you​​​​​​are trying to gain weight, extra calories in your diet in the form of carbohydrates are essential
  • When you train hard, carbohydrates stored in your body (this is called glycogen) are used for energy. When you train hard on a regular basis, your glycogen stores start to run out. In the same way that a car only stores a limited amount of gasoline, your body can only store a limited amount of glycogen. Once glycogen runs out, your body is then forced to burn valuable muscle tissue for energy

Simple carbohydrate

Glucose, fructose and galactose are known as monosaccharides and are the only carbohydrates that can be absorbed into the bloodstream through the lining of your gut. Lactose, sucrose and maltose are disaccharides (they contain two monosaccharides) and are easily converted to their monosaccharide bases in the digestive tract.

Monosaccharides and disaccharides are called simple carbohydrates. They are also sugars – they all taste sweet. They all digest quickly and enter the bloodstream quickly. When you​​​​are​​looking​​at​​a​​nutrition​​label​​on​​a​​food​​package​​and​​see​​”sugars​​”under​​the​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​at.

Complex carbohydrates

There are also complex carbohydrates, commonly known as “starches”. A complex carbohydrate consists of chains of glucose molecules. Most grains (like wheat, corn, oats, rice) and things like potatoes are high in starch. Your digestive system breaks down a complex carbohydrate (starch) into glucose molecules so that the glucose can enter your bloodstream.

One popular misconception (especially with the current popularity of low-carb diets) is the idea that carbs, especially simple carbs, make you fat. It is true that if you are reducing your calorie intake, it is essential to reduce not only the fat content of your diet, but your carbohydrates as well. You should also try to limit your intake of processed and manufactured foods.

However, complex carbohydrates such as rice, pasta, vegetables, oats, and seeds contain many nutrients (such as vitamins, minerals, and fiber) and should not be eliminated from your diet. In fact, there are times when a large amount of carbohydrate is essential.

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