Carbohydrates - Energy Fuel
Sportspeople in all disciplines benefit from a carbohydrate-rich diet at all times and in all phases. Depending on the muscular mass, the body can store approx. 400-500 g of carbohydrates in the form of glycogen in its carbohydrate stores (glycogen deposits) . During intensive phases of training, this makes it important to start out well prepared with full reserves of glycogen.
During activity, be careful to supply the body with at least 60-80g of carbohydrates per hour. Popular sport drinks such as Isotonic contain approx. 70 g per liter. If you take the drinks in diluted form, be sure to compensate for the missing amount of carbohydrate with Liquid Energy, Energy Bars or Maltodextrin.
Studies have shown that an optimal carbohydrate mix can supply up to about 100g of carbohydrate. This value is also very dependent on the metabolism and the nature of the training.
Tips on carbohydrate intake
• People who train a lot to meet ambitious goals must be careful to ensure an adequate supply of energy before, during and after training. Suitable sources of carbohydrate from the Sponser range are: Sport drinks and bars.
• Get your body accustomed to a regular supply of carbohydrate during the training phase.
Which carbohydrates at which time
In answer to this question, the key phrase is the "Glycemic Index". The Glycemic Index measures how a food that contains carbohydrates will affect the blood sugar level. Carbohydrates combined with food fibers, proteins or fat tend to have a lower index (<70) whereas glucose or foods that only contain starch have a somewhat higher Glycemic Index (>70). White bread is taken as a reference value, with a Glycemic Index of 100.
The more food fibers, proteins and fat a food contains in addition to the carbohydrates, the more slowly the blood sugar will rise. This leads to staggered and delayed release of energy from a food into the body. Foods of this sort provide the basis for starting out on long days of training. However, it is important to ensure that the stress on the stomach caused by the high proportion of nutrients is kept as low as possible. Power Porridge provides a practical basis. Beta-glucans from oats delay the release of energy and have a sustained filling effect.
On the other hand, if you go into an energy crisis during training, rapidly available carbohydrates with a high Glycemic Index must be supplied to your body immediately. Carbohydrate gels such as Liquid Energy are very well tolerated and will help you to overcome the energy crisis!