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Why is quality carbohydrate supplementation important? Nutrimuscle answers this question in detail and provides you with lots of information on the various types of carbohydrates
Contents :
- Fibers / Inflammation
- Oatmeal
- Barley flakes
- How to choose between rolled oats and rolled barley?
- Buckwheat flakes
- How to choose between flakes and powder?
- Nutri-Fibres
- Update on probiotics
Fibers / Inflammation
The consumption of dietary fiber is inversely associated with the serum concentration of CRP (C-Reactive Protein), a marker of inflammation, and therefore may reduce the risk of developing cardiovascular diseases. (1-2-3)
Dietary fiber is associated with a reduced risk of diabetes , which may be partly explained by the reduction of inflammatory markers and liver fat deposition. (4)
For health, the minimum daily fiber intake is estimated at 25 g. The optimal daily intake should exceed 30 g. It is only beyond this threshold that the risk of colon cancer is reduced by 50%. (5)
Oatmeal
Nutrimuscle organic oat flakes contain a very low gluten content: 8 mg per 100 g (i.e. 80 mg of gluten per kg) and are a source of carbohydrates with a low glycemic index (about 40).
Nutrimuscle organic oat flakes are very rich in fibers called beta-glucans. Oat flakes contain about 5%.
Research has shown that beta-glucans:
- Improved immune defenses, particularly in athletes training intensely;
- Normalized glucose and insulin levels;
- Reduced bad cholesterol levels;
- Produced an appetite suppressant effect;
- Provided a prebiotic action by nourishing the good bacteria of the intestinal flora;
- Reduced bowel irritation;
- Fight against cancer-promoting factors. (6)
Barley flakes
Nutrimuscle organic barley flakes contain a very low gluten content: 6.573 mg per 100 g (i.e. 65.73 mg per kg).
Barley helps to fight against cardiovascular diseases. Studies show a drop of 5 to 8% in the level of bad cholesterol thanks to the daily intake of 3 g of fiber from barley.
Medical research has proven that the health benefits of cereals like barley are all the greater when they are whole cereals and not refined cereals. (7)
Barley fibers act as prebiotics, that is to say, they promote the proliferation of good bacteria in the colon. (8)
How to choose between rolled oats and rolled barley?
The choice between Nutrimuscle organic oat flakes and Nutrimuscle organic barley flakes is primarily based on individual preference.
However, in muscle gain, a slight advantage emerges for Nutrimuscle organic oat flakes. Indeed, Nutrimuscle organic oat flakes are two to three times smaller and less hard than those of Nutrimuscle organic barley flakes, which avoids having to chew them for a long time. They will take less time to be digested.
The feeling of satiety will be shorter, which is an advantage when gaining lean muscle or gaining mass.
Buckwheat flakes
In people who do not tolerate gluten , taking Nutrimuscle organic buckwheat flakes does not present any of the toxicity that cereals containing gluten induce. No antibodies or negative immune response are noted. (9)
Indeed, Nutrimuscle organic buckwheat flakes are certified gluten-free : between 3 and 5 mg of gluten per kg of finished product. For information, gluten-free foods must contain less than 20 mg of gluten per kg of finished product (Regulation (EC) No 41/2009 ).
If Nutrimuscle organic buckwheat flakes do not contain gluten, they do however provide about 13% protein (proteins that do not pose immune problems, those). (10)
How to choose between flakes and powder?
When paying attention to your weight, it is better to opt for Nutrimuscle organic oat, barley or buckwheat flakes rather than Nutrimuscle organic oat, barley or buckwheat powder flakes.
Indeed, we are obliged to chew the flakes. They also take longer to digest. The feeling of satiety will be prolonged, which is an asset when lean muscle is desired.
On the other hand, when muscle gain is problematic, opt for Nutrimuscle oatmeal, barley or buckwheat powder thanks to their ease of assimilation.
Nutri-Fibres
Nutrimuscle Nutri-Fibres (or Nutriose®) are natural fibers that were discovered by the world leader in carbohydrates: Roquette Frères.
Fibers are carbohydrates that have the particularity of being poorly assimilated by the human digestive system. Only 15% of Nutrimuscle Nutri-Fibre calories are assimilated as classic carbohydrates. Seventy-five percent is fermented in the large intestine, which provides numerous health benefits. (11)
The rest is not assimilated at all.
Nutri-Fibres and good bacteria
Our digestive system is not able to properly hydrolyze (digest) the carbohydrates contained in Nutrimuscle Nutri-Fibres. These carbohydrates will therefore arrive, almost intact, to the intestinal flora. There, the Nutrimuscle Nutri-Fibres will preferentially feed the good bacteria that colonize our intestine. (12)
A 14% increase in good bacteria (Lactobacilli) and a 5% decrease in bad bacteria (Clostridium perfringens) are noted after 14 days of daily use of 10 g of Nutrimuscle Nutri-Fibres. (11)
Update on biotics
Probiotics are bacteria . Prebiotics are fibers like inulin , which serve as food for Bacillus coagulans, thus accelerating their growth.
The supplements of "biotics" are more effective when they are used in symbiotic way : taking probiotics + taking prebiotics.
Probiotics also improve protein assimilation.
The assimilation of amino acids from proteins is never 100%. Even proteins of very high biological quality such as whey and total milk protein are only assimilated at around 90%. The remaining 10% is sacrificed by digestion. These losses are much higher for lower quality proteins such as soy, whose assimilation caps at 70% or less.
Bacillus coagulans and amino acid assimilation
The higher your protein intake, the more these values will crumble. Thanks to Bacillus coagulans GanedenBC30®, it is possible to increase the rate of assimilation, particularly for key amino acids for anabolism such as leucine and especially glutamine which is very difficult to assimilate correctly.
Research shows that, for 2 weeks, daily intake of 2 billion spores of Bacillus coagulans GanedenBC30® with protein powder increases the assimilation of:
- 23% for leucine;
- 116% for glutamine;
- 20% for isoleucine;
- 7% for valine;
- 100% for ornithine;
- 100% for tryptophan;
- 128% for citrulline.
Scientific references
(1) Ajani, U., Ford, E., & Mokdad, A. (2004). Dietary Fiber and C-Reactive Protein: Findings from National Health and Nutrition Examination Survey Data. The Journal Of Nutrition, 134(5), 1181-1185. doi: 10.1093/jn/134.5.1181
(2) King, D. (2005). Dietary fiber, inflammation, and cardiovascular disease. Molecular Nutrition & Food Research, 49(6), 594-600. doi: 10.1002/mnfr.200400112
(3) Ma, Y., Griffith, J., Chasan-Taber, L., Olendzki, B., Jackson, E., & Stanek, E. et al. (2006). Association between dietary fiber and serum C-reactive protein. The American Journal Of Clinical Nutrition, 83(4), 760-766. doi:10.1093/ajcn/83.4.760
(4) Wannamethee, S., Whincup, P., Thomas, M., & Sattar, N. (2009). Associations Between Dietary Fiber and Inflammation, Hepatic Function, and Risk of Type 2 Diabetes in Older Men: Potential mechanisms for the benefits of fiber on diabetes risk. Diabetes Care, 32(10), 1823-1825. doi: 10.2337/dc09-0477
(5) Pink DJ. Influence of dietary fiber on inflammatory bowel disease and colon cancer: importance of fermentation pattern. Nutr Rev. 2007 Feb;65(2):51-62.
(6) Rondanelli M. [The biological activity of beta-glucans]. Minerva Med. 2009 Jun;100(3):237-45.
(7) Flight I. Cereal grains and legumes in the prevention of coronary heart disease and stroke: a review of the literature Cereal grains and legumes in the prevention of CHD and stroke: a review. European Journal of Clinical Nutrition 2006. 60, 1145-1159.
(8) Topping DL. Short-chain fatty acids and human colonic function: roles of resistant starch and nonstarch polysaccharides. Physiol Rev. 2001 Jul;81(3):1031-64.
(9) by Francischi ML. Immunological analysis of serum for buckwheat fed celiac patients. Plant Foods Hum Nutr. 1994 Oct;46(3):207-11.
(10) Wei YM. Studies on the amino acid and mineral content of buckwheat protein fractions. Nahrung. 2003 Apr;47(2):114-6.
(11) van den Heuvel EG. Dietary supplementation of different doses of NUTRIOSE FB, a fermentable dextrin, alters the activity of faecal enzymes in healthy men. Eur J Nutr. 2005 Oct;44(7):445-51 (12) Guerin-Deremaux L. Effects of a soluble dietary fiber NUTRIOSE® on colonic fermentation and excretion rates in rats. Nutr Res Pract. 2010 Dec;4(6):470-6.
