There are two things to pay special attention to when doing a hard workout: carbohydrates and liquids. You've probably heard about how carbohydrates provide the energy you need to run, swim, bike, hiking, lifting weights, Building strength through bodyweight training or whatever your heart desires. Additionally, You are surely aware that Fill up your body with water during and after a sweaty workout is the key.
but why Do we need to eat carbohydrates and stay hydrated? and How much and when should we eat carbohydrates and drink fluids? Finally, what are some examples that combine carbohydrates and hydrating liquids?
Carbohydrates: The most important macronutrient
First, there are carbohydrates three basic macronutrients (Fat and protein are the other two) that provide us with calories. This macronutrient is found naturally in the following foods:
- whole grain products
Foods that contain carbohydrates bring a variety of important nutrients to the diet—vitamins, minerals, phytochemicals, antioxidants, and fiber, to name a few. Carbohydrates are the main source of energy for the body. They are broken down into sugars to act as fuel for the body. Athletes are advised to avoid this low carbohydrate diets for weight loss, as cutting out carbohydrates can impair performance.
How Sugar Works
sugar It comes in all sorts of “flavors”. The simplest sugars are named monosaccharides, which literally means "a sugar". Examples of monosaccharides include glucose, fructose and galactose. Next come disaccharides. If you guessed that this means "two sugars," you're on the money. The most popular Disaccharide is sucrose, better known as table sugar. Sucrose is made up of equal parts glucose and fructose bonded together by chemical bonds. Coming after disaccharides oligosaccharides (3-10 sugars) and then polysaccharides, which translates to "a lot of sugar".
Our bodies convert most of the carbohydrates we eat into glucose, which our muscles can use for readily available energy. In fact, glucose is what powers our brains. Sometimes we have more glucose available than our body needs. Excess glucose is stored as glycogen or fat, both of which are available for future energy use. The simpler the carbs, the easier it is for your body to convert them into a quick source of energy. Depending on your activity level and calorie needs, US government dietary guidelines for Americans recommend that 45 to 65% of your daily calories should come from carbohydrates.(1) Choose foods with complex carbohydrates (listed above) over simple carbohydrates. Simple carbohydrates are found in white flour products, sodas, fruit juices, and candy.
carbohydrates and exercise
to Maintaining energy levels during a workout or race, we can turn to science for our information. Studies have shown that eating carbohydrates takes 3-4 hours In front Exercise increases liver and muscle storage of glycogen and improves exercise performance.(2) While Aim to consume about 20-35 grams per hour. This ensures that your blood sugar levels remain stable and your glycogen stores are not depleted.
You train less than an hour?
Then water is enough to quench your thirst without additional liquid carbohydrates.
The right way to hydrate during exercise
This brings us to hydration. Water is necessary for basic cellular function and hence this The US Academies of Science, Technology and Medicine recommend drinking between 91 and 125 ounces (2.7-3.7ml) waterr every day.(3)
Calculate how much water you need:
Water is also important to consume before, during and after strenuous exercise. Drink about 17 ounces. (500 ml) water about two hours before training. If you exercise longer than 60 minutes, you should also rehydrate during the exercise. Drink about 150 ml every 20 minutes. After an intense workout, you should replace electrolytes and lost fluids. Everyone is different and it depends on how much you sweat.(4)
Why you need to replace electrolytes
Supplementing water with electrolytes and simple carbohydrates can increase performance, especially if you exercise for more than an hour. are electrolytes calculated minerals that provide energy for your muscles. They are crucial for your muscles to function properly. The most important electrolytes for training are:
If carbs are gasoline, then electrolytes are the engine oil that keeps your body running smoothly.
Nutritional gels, energy chews, and exercise bars are great (and portable!) sources of electrolytes and simple carbohydrates. Sport drinks are not quite as wearable but They combine the benefits of energy from simple carbohydrates with the benefits of hydration. That makes her perfect for strenuous exercises over 60 minutes.
Staying hydrated and replacing electrolytes during exercise isn't rocket science if you follow a few guidelines. Long, hard workouts or runs are what you love? Liquid carbohydrates give you the energy you need to go the distance.