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Carbohydrates
Carbohydrates
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Carbohydrates
Carbohydrate Supplementation in Strength Training
It might seem that athletes should avoid carbohydrates, but supplementation is significant for those who perform intense and long workouts. After completing the exercises, athletes must absorb the appropriate dose. It is with carbohydrates, among other things, that other valuable nutrients are absorbed.
Carbohydrates are the primary source of energy, so you shouldn't give them up. Of course, there are different types of carbohydrates. Some are not recommended, among others sweets, buns, cornflakes and crisps. The "better" ones include foods that are slowly absorbed into the body and keep the blood sugar level constant. These are, for example, oatmeal, fish, wholemeal bread, tomatoes, eggs, almonds and supplements.
How do Carbohydrates Nutrition Work?
After taking carbohydrates, the blood sugar level begins to rise, at the same time insulin is produced by the pancreas, which lowers the level of glucose. This glucose is transported to the muscle tissue, where it helps to rebuild glycogen. This helps to avoid a sore body after training and provides faster regeneration. Glycogen, in its simplest explanation, is a source of energy for muscles, so it's a very important polysaccharide. It serves to produce ATP molecules responsible for muscle contractions.
When Should You Supplement Carbs?
If the training is very engaging, i.e. it requires a lot of effort, it is worth supplementing carbohydrates during exercise. This prevents the saving of glycogen, and the associated decline in form and maintaining the ability to exercise. Performing strength exercises in which there are breaks to rest between sets usually do not require the absorption of carbohydrates, although they should be supplemented shortly after the end of training and preferably in the form of simple carbohydrates.
At Perfect Body Shape, we have three forms of carbohydrate:
- clear,
- combined with protein (Gainer),
- vitargo (i.e. high molecular weight carbohydrates that quickly rebuild glycogen stores).
These are products from manufacturers such as 7Nutrition, Biotech USA or Olimp.
We encourage you to familiarize yourself with the products we offer and choose the perfect one for you.