CARBOHYDRATES

The Essential Energy Source

One of the most important macronutrients in the diet, providing the primary source of energy for the body.

What are they?

Organic compounds made up of carbon, hydrogen, and oxygen. They are divided into two main categories: simple and complex. Simple carbohydrates, such as sugars, are digested quickly, while complex carbohydrates, such as starches, break down more slowly, providing sustained energy.

How much should you consume?

Recommended intake varies depending on activity level and individual goals. In general, it is suggested that carbohydrates make up between 45% and 65% of total caloric intake (Dietary Guidelines for Americans, 2020). For athletes, especially those in endurance sports, intake may be even higher, reaching up to 70% in some cases.

Benefits in Training

Carbohydrates provide quick and efficient energy during exercise, which is especially important in high-intensity and long-duration activities. During exercise, muscles use glycogen, the stored form of carbohydrates, as the primary energy source.

Adequate carbohydrate intake can improve performance, increase endurance, and accelerate recovery. Studies have shown that carbohydrate loading before long events can increase glycogen stores, resulting in greater exercise capacity and less fatigue (Burke et al., 2011).

Additionally, they help replenish glycogen stores after exercise, facilitating recovery and reducing the necessary rest time between training sessions (Ivy, 2004).

Types of Carbohydrates

• Simple Carbohydrates: These include sugars such as glucose, fructose, and sucrose. They are found in fruits, honey, and sugary products. They provide quick energy but should be consumed in moderation to avoid blood sugar spikes.

• Complex Carbohydrates: These include starches and fibers. They are found in whole grains, legumes, and vegetables. They are digested more slowly, providing sustained energy and improving satiety.

• Fiber: A type of complex carbohydrate that is not completely digested. It is essential for digestive health and can help control weight by increasing feelings of fullness.

Carbohydrate Supplementation

Although most people can meet their carbohydrate needs through diet, some athletes opt for supplements, especially during competitions or intense training. Energy gels, sports drinks, and carbohydrate bars are common options.

Advantages of Supplementation

• Quick Energy: They provide a rapid source of carbohydrates during exercise.

• Convenience: They are easy to carry and consume during physical activity.

• Recovery: They help quickly replenish glycogen stores after exercise.

Adverse Side Effects from Excessive Consumption

Excessive carbohydrate consumption, especially from simple sugars, can lead to weight gain, insulin resistance, and other health problems. Additionally, some people may experience gastrointestinal discomfort if they consume large amounts of fiber at once.

Additional Benefits

Carbohydrates are important not only for energy but also for mental well-being. Glucose is the brain's primary energy source, and adequate intake can improve concentration and mood (Miller & Spoolman, 2014).

Final Considerations

Carbohydrates are essential for athletic performance and overall health. Ensuring that you consume the appropriate amount of carbohydrates, especially before and after exercise, can have a significant impact on performance and recovery. It is always recommended to consult with a healthcare professional or nutritionist to tailor carbohydrate intake to individual needs.

References

• Burke, L. M., et al. (2011). Carbohydrate and exercise: A meta-analysis. Sports Medicine.

• Dietary Guidelines for Americans. (2020). U.S. Department of Agriculture and U.S. Department of Health and Human Services.

• Ivy, J. L. (2004). Glycogen resynthesis after exercise: Effect of carbohydrate supplementation. Journal of Applied Physiology.

• Miller, R. & Spoolman, S. (2014). Nutrition for Health, Fitness & Sport. McGraw-Hill.