1º. WHAT CARBOHYDRATES ARE AND WHAT THEY ARE USED FOR
Surely you all know that you have to “eat,” well, better said, ingest carbohydrates during training and/or races, especially when they are either long or demanding or both. Hence, we need to eat some foods that contain them, like bananas, dates, etc., and there are also some specific supplements such as gels, bars, etc., that mainly provide us with these carbohydrates.
But in this first article, first of all, I want to start by giving a few brief notions of what carbohydrates are and what they are for, especially for those who are not very clear about it or do not know.
Well, carbohydrates, or saccharides, are one of the 3 macronutrients, along with fats and proteins. And said simply, we can say that they are the main source of energy for humans, which is why they are so important in sports, because, so to speak, they are the “fuel” we need, especially during moments of maximum demand.
Carbohydrates, in general, can be divided into 2 groups:
– On one hand, there is the group made up of “small” molecules, which are what we commonly know as sugars, among which are glucose, sucrose (or common sugar), fructose, lactose, etc.
– And then there is another large group that is already formed by “large” molecules, technically known as “polysaccharides,” and of which for us the most important are starch, which serves as food for us (when we eat vegetables), and glycogen, which serves as a “quick” energy reserve.
Well, as I just mentioned, human beings have a small storage of carbohydrates, that is, of fuel, known as glycogen, and unfortunately, it is limited. That is why it is necessary to “eat” carbohydrates when we exercise, because we need to prevent that “fuel tank” from running out, because if it runs out, among other things, fatigue or what is commonly known as a “bonk” can occur.
This gasoline storage (glycogen) that the organism itself produces is made from the carbohydrates we eat in our daily life, that is, from the sugars and starches contained in some foods such as, for example, cereals, legumes, fruits, vegetables, garden vegetables, etc.
Something to keep in mind, as I have already said, is that although the size of this storehouse is limited, it can vary depending on whether the person is sedentary or active, that is, in active people this glycogen reserve (“gasoline”) is larger than in sedentary people.
Of course, and the thing is that if we stop to think... people who do NOT move need little fuel, while those who train or move need more, and it is the training itself that causes this tank to be bigger, and furthermore, active people are more effective in the recharging and discharging (filling and emptying) of these glycogen tanks.
RELATED VIDEOS
Crown training channel, in which you can find videos explaining all of this: https://crownsportnutrition.com/formacion/
Video with YouTuber Daniel Race, explaining what carbohydrates are and what they are for:
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Energy Gel
Energy gel with carbohydrates, amino acids, and electrolytes. Version with and without caffeine.
