Carbohydrates in sport

Carbohydrates are essentially energy foods. This category includes fructose, glucose or dextrose, sugar or sucrose, and honey, which are simple carbohydrates; starches and maltodextrins, on the other hand, are complex carbohydrates.

In general the former are more soluble than the latter, but we should not think that this is the main selection criterion for athletes, because greater solubility does not necessarily translate into more energy available to the body.

Another factor has proved far more important for achieving top-level performance: the glycaemic index. The higher the glycaemic index, the more energy is made available to the body.

The carbohydrates with the highest glycaemic index are glucose, maltodextrins and starches. Taking only low-glycaemic-index carbohydrates or fibre to obtain energy is literally nonsense.

However, a blend of different carbohydrates appears useful for modulating energy delivery, so as to avoid blood sugar spikes with possible rebound hypoglycaemia.

 

CARBOHYDRATES AND SPORT
Carbohydrates are sugars that are essential as a source of energy, particularly in aerobic sports.

When you do prolonged physical activity you use up a great deal of energy, and it is essential to have carbohydrate energy stores, the best fuel for our muscles.

Research on endurance athletes has led to several discoveries about carbohydrate consumption, highlighting the importance of correct carbohydrate supplementation during prolonged exercise. Some of the main findings include:

1. Primary energy source: Carbohydrates are the primary energy source during prolonged physical activity, especially in endurance sports such as cycling, running and swimming. Studies have confirmed that carbohydrates are essential for maintaining high performance during prolonged exercise.
2. Glycogen stores: During prolonged exercise, the body uses muscle and liver glycogen stores as a source of energy. Taking carbohydrates during exercise helps preserve these stores and extend physical endurance.
3. Reduced fatigue: Taking carbohydrates during exercise can reduce the perception of fatigue and improve performance. Studies have shown that carbohydrate supplementation can improve sporting performance and delay fatigue during prolonged exercise.
4. Minimising protein catabolism: Taking carbohydrates during exercise helps preserve muscle glycogen stores, thereby reducing the need to use protein as a source of energy. This can help prevent protein catabolism and maintain muscle mass during prolonged exercise.
5. Improved recovery: Consuming carbohydrates during exercise can facilitate post-workout recovery, helping to restore glycogen stores and speed up muscle recovery.

MAIN CARBOHYDRATES IN SUPPLEMENTS
Glucose, fructose and maltodextrins are all types of carbohydrate commonly used by athletes to top up their energy during exercise. Here is a brief overview of each:

1. Glucose: Glucose is a simple sugar and one of the main sources of energy for the human body. It is rapidly absorbed into the bloodstream and can be used immediately as fuel for physical activity. Glucose is often found in sports drinks and energy gels.
2. Fructose: Fructose is another type of simple sugar, found naturally in fruit and honey. It has a lower glycaemic index than glucose, which means it is absorbed into the bloodstream more slowly. However, fructose can be converted into glucose in the liver to be used as a source of energy.
3. Maltodextrins: Maltodextrins are complex carbohydrates made up of chains of glucose. They are easily digestible and provide energy quickly and efficiently. Maltodextrins are often used in sports energy supplements, energy bars and gels to provide a sustained release of energy during physical activity.

The use of each of these carbohydrates depends on individual preferences, the duration and intensity of the physical activity, and the athlete's performance goals. Some supplements may contain a combination of these carbohydrates to maximise energy absorption and use during exercise.
 

RECOMMENDED AMOUNTS OF CARBOHYDRATES
The recommended amounts of carbohydrates during exercise depend on the duration and intensity of the physical activity, as well as on each athlete's individual needs. However, experts suggest consuming 30 to 60 grams of carbohydrates every hour during prolonged exercise, depending on the intensity and duration of the activity. This can be adjusted according to hunger, individual tolerance and the desired performance.

Each athlete may respond differently to carbohydrate supplementation during exercise. It is important to experiment with amounts and types of carbohydrates during training to find out what works best for your body and your performance needs.

WHEN TO TAKE CARBOHYDRATES
It is advisable to take carbohydrates not only during sport but also beforehand, to store energy that will be used during exercise, and immediately afterwards to replenish the depleted stores.