What carbohydrates in bread are fast or slow. Fast carbs.

From glycogen in the liver, glucose is formed, and it is a source of energy not in the muscles, but in other organs of the body. Muscle glycogen is converted to pyruvate and lactate, which are the source of energy in the citrate cycle, there are no enzymes to produce glucose, so glucose does not originate from muscle glycogen.

This paragraph is one of the reasons why carbohydrates given in the last minute before training cannot replace a high-quality, long-term supply of carbohydrates up to 48 hours after training. In short, muscles are adapted to energy from their own glycogen, not blood glucose, because there is little in it and little importance as a long-term energy source for exercise.

Vegetable starches Create an energy source in plants. Starches should be the main source of carbohydrates in the diet. Starches are also physically or chemically modified to provide interesting processing properties. Fiber In general, this group, with somewhat loose chemical boundaries, includes non-starch polysaccharides, cellulose, hemicellulose, pectins, lignin, vegetable resins and vegetable mucilages, and microbial polysaccharides. Oligosaccharides containing 3-10 molecules are sometimes also included because in the diet, fiber is sometimes referred to as non-digestible carbohydrates.

Cellulose and lignin are insoluble, others have the ability to swell or dissolve in water. Some of them are completely indigestible, some of them can partially use the body. He is even better able to use the microflora digestive system.

With the help of soluble fibers, the palatability of products can be significantly improved, for example, the apparent density of the drink, yoghurt, feeling of fullness, gel formation. However, given that these soluble fibers impair nutrient utilization, they have little to do in the most demanding protein drinks and are more suitable for commercial and fitness drinks or for reducing diets. Most of them use guar, xanthan, methylcellulose, agar, carrageenan, carob, gum arabic.

Gelling polysaccharides and starches are often used as a more suitable substitute for gelatin in so-called gelatin candies. The content of gelatin in them can be very small or negligible. Dieticians who believe that such candies will replace "meal sharing" are a little out of place.

The importance of carbohydrates in nutrition, dosage. Osmotic pressure Carbohydrates have the ability to produce correct solutions in water. The density of the solution is determined by chemical calculation, expressed in units of osmol. In addition, sodium chloride in water forms the correct solution, which at a certain concentration corresponds to the density of the cellular environment of the human body. Similarly, the concentration of carbohydrates can be compared, and then the solution can be either thinner, coarse, or thicker. The cell membrane seeks to balance the density of the internal and external environment.

If the external solution is dilute or hypotonic, the cell absorbs this fluid. However, liquid is sparse and therefore less nutrient dense. If the solution is isotonic, it can also be taken up by active or passive nutrient transport. If the drink is hypertonic, the digestive system attempts to dilute the solution with the isotonic movement of water from the surrounding digestive system. This removes water from the blood, which is completely undesirable, reducing productivity and causing nausea.

An overly thick solution may cause vomiting or diarrhea. At rest, the resistance of the body to too dense solutions is higher than that of the load. The number of molecules in the correct solution determines the density of the solution. A glucose molecule containing one sugar unit per density solution corresponds to one sucrose molecule containing two sugar units and one maltodextrin molecule having twenty sugar units. In practice, this means that up to 1 liter of water you can afford either 30 g of glucose, or 60 g of sucrose or 200 g of maltodextrin, and the osmotic tension of these solutions will be the same, but the energy value will be completely different.

For this reason, ionic drinks are made from combinations of carbohydrates to make them isotonic, absorbable, digestible and can supply as much energy as possible. Theoretically one could supply an unlimited amount of starches, but starches are indigestible and like maltodextrin the absorption rate is limited to 50g per hour, not less.

The biggest practical mistake is over-density of ion and carbohydrate intake, especially the manufacturer's instructions. The second common mistake is mixing carbohydrate drinks into milk. In both cases, there is a risk of osmotic discomfort, nausea and diarrhea.

Carbohydrates The theoretically recommended amount of carbohydrates should be 4 g per 1 kg of optimal body weight. A person of 80 kg should take 320 g of carbohydrates. However, due to the number and duration of training units and their intensity, as well as differences in metabolism, the total must be adjusted according to practical needs. Lack of carbohydrates can cause poor regeneration and the risk of burning muscles, excess leads to fat.

Glycemic index Basically, it expresses the rate of absorption of carbohydrates and the increase in blood glucose compared to pure glucose. This absorption is slowed down by the fiber content and other nutrients. The lower the glycemic index, the better the food is in the diet or diabetic. However, athletes cannot be considered the main criterion for the quality of a carbohydrate source, because fiber negatively affects athletic performance and early regeneration by slowing down nutrient intake.

In addition, during a hard workout for the next 24 hours, the consumption of easily digestible carbohydrates with a high glycemic index does no harm because carbohydrates are usually well stored in glycogen. Fiber and athletic performance Dietary fiber content is mainly a key indicator of the difference between sports nutrition and food without food.

Fiber most influences the rate of digestion of the diet through the digestive system and the rate of absorption of nutrients. Insoluble large fiber, especially cellulose, irritates the surface of the intestinal wall and thereby accelerates peristalsis and passage of the intestinal tract. With the rapid passage of the body, it is not enough to absorb all the nutrients. Soluble fiber slows down the activity of the digestive enzyme and slows down the absorption of nutrients. In the stomach, a large amount of fiber increases the feeling of fullness, slows down its emptying, and the feeling of a full stomach exacerbates the conditions for sports work.

Fiber binds water many times and it only releases it into the colon. Significantly increases stool volume. The high fiber content of a natural diet is the biggest drag on fast-absorbing nutrients in athletes, and therefore, over 50 years ago, special nutritional concentrates, especially proteins, were developed for athletes to meet nutritional and limited digestion needs.

On the other hand, it is highly recommended to "dilute the nutrients" in the non-athletic population, simply by increasing fiber intake. Both natural sources and special dietary supplements are used. With a higher fiber content in the diet, the absorption of minerals worsens. Daily Carb Processing As stated above, a controlled diet and adjusted training can increase muscle glycogen storage and thereby enhance performance.

Likewise, changes in carbohydrate intake can affect energy intake and therefore the diet used to burn belly fat. An enduring basic misconception, especially for cyclists over the past 30 years, has been the "sports nutritionist's" recommendation of large doses of carbohydrates prior to endurance training. Constant learning is that the body learns to burn subcutaneous fat as a source of aerobic energy and does not burn glycogen. Before training, the body should not be flooded with carbohydrates, but rather should be in its moderate deficit in the current offer.

Thus, carbohydrates should already be stored as glycogen in the muscles and not circulate in increased amounts in the blood like glucose. The body then learns to burn fat. If carbohydrates are taken, repeated training in this mode will take you from the fat burning curve to the glycogen burning curve and there will be a decrease in endurance performance. What to do and how to get there is posted in another article on this site.

Strengthening Recovery of muscle glycogen with a carbohydrate drink should occur primarily within the first two hours after a workout, especially if you are in the muscle building stage. The feeling of hunger in the first half hour after starting a workout is a sign of inadequate 48-hour glycogen regeneration in the muscles and liver and means that the body has had a low carbohydrate intake for the last two days. In terms of overall intake time, it is important to be aware that overall long-term glycogen recovery, especially after a hard workout, can last up to a week, even longer in extremely muscular individuals.

Exploiting dietary bugs by taking a pre-workout carbohydrate drink is not the optimal solution. Conversely, if you don't provide carbs while burning fat during the first two hours after your workout, you will begin to burn fat released into your circulation during your workout. If you take carbs, fat goes back into the subcutaneous tissue because it doesn't burn during exercise, it's only released and then burned into aerobic mode at rest or during aerobic activity.

Net Carb Consumption Citrol and dietary supplements attempt to supplement simple carbohydrates in the form of pure glucose, baby sponge, and the like. However, the consumption of carbohydrates and the formation of glycogen in cells require the presence of certain minerals. Phosphorus is necessary for the so-called phosphorylation of glucose, fructose and lactose, which is a prerequisite for their absorption from the digestive system into the blood. Sodium is essential for the absorption of water and some carbohydrates. Water enters the drink along with carbohydrates and, in addition, is necessary for their use in the body.