Why is quality carbohydrate supplementation important?
Why is quality carbohydrate supplementation important? Nutrimuscle answers this question in detail and provides you with a lot of information on the various types of carbohydrates.
Fibers / Inflammation
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 disease. (1-2-3)
Dietary fiber is associated with a reduced risk of diabetes, which may be explained in part by reduced inflammatory markers and liver fat deposits. (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)
Nutrimuscle's organic oatmeal contains a very low gluten content: 8 mg per 100 g (i.e. 80 mg of gluten per kg) and is a source of low glycemic index carbohydrates (around 40).
Nutrimuscle's organic oatmeal is very high in fiber called beta-glucans. Oatmeal contains 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;
- Decreased irritation of the intestines;
- Fought against the factors favoring cancer. (6)
Nutrimuscle's organic barley flakes contain a very low gluten content: 6.573 mg per 100 g (i.e. 65.73 mg per kg).
Barley helps fight cardiovascular disease. 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 shown that the health benefits of grains like barley are even greater when they are whole grains and not refined grains. (7)
The fibers of barley act as prebiotics, that is to say, they promote the proliferation of good bacteria in the colon. (8)
How to choose between oat flakes and barley flakes ?
The choice between Nutrimuscle's organic oat flakes and Nutrimuscle's organic barley flakes is above all based on individual preference.
However, in muscle gain, a slight advantage emerges for Nutrimuscle's organic oatmeal. Indeed, Nutrimuscle's organic oat flakes are two to three times smaller and are less hard than those of Nutrimuscle's organic barley flakes, which avoids having to chew them for a long time. They will therefore take less time to be digested.
The feeling of fullness will be shorter, which is an advantage during lean muscle gain or mass gain.
In people who do not tolerate gluten, taking Nutrimuscle's organic buckwheat flakes does not present the toxicity induced by cereals that contain gluten. No antibodies or negative immune response are noted. (9)
Indeed, Nutrimuscle's 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's organic buckwheat flakes do not contain gluten, they nevertheless provide around 13% of proteins (proteins that do not cause immune problems, those ones). (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 oatmeal, barley or buckwheat powder.
Indeed, we are obliged to chew the flakes. These also take longer to be digested. The feeling of satiety will be prolonged, which is an asset when you want lean muscle.
On the other hand, when muscle gain is problematic, opt for Nutrimuscle oatmeal, barley or buckwheat powder thanks to their ease of assimilation.
Nutrimuscle Nutri-Fibers (or Nutriose®) are natural fibers that were discovered by the world leader in carbohydrates: Roquette Frères.
Fiber is a carbohydrate that has the particularity of being poorly assimilated by the human digestive system. Only 15% of the calories of Nutrimuscle Nutri-Fibers are assimilated as conventional carbohydrates. Seventy-five percent is fermented in the large intestine, which provides many health benefits. (11)
The rest is not assimilated at all.
Nutri-Fibers and good bacteria
Our digestive system is not able to properly hydrolyze (digest) the carbohydrates contained in Nutrimuscle Nutri-Fibers. These carbohydrates will therefore arrive, almost intact, to the intestinal flora. There, the Nutrimuscle Nutri-Fibers will preferentially nourish the good bacteria which colonize our intestines. (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 Nutri-Fibers Nutrimuscle. (11)
Update on biotics
Probiotics are bacteria. Prebiotics are fibers like inulin, which serve as food for Bacillus coagulans, thereby accelerating their growth.
The "biotics" supplements are more effective when they are used in symbiotic mode: taking probiotics + taking prebiotics.
Probiotics also improve protein assimilation.
The assimilation of amino acids from proteins is never 100%. Even proteins of very high organic quality like whey and total milk protein are only absorbed by around 90%. The remaining 10% is sacrificed by digestion. These losses are much higher for inferior proteins such as soybeans, whose uptake peaks at 70% or less.
Bacillus coagulans and amino acid assimilation
Thanks to Bacillus coagulans GanedenBC30®, it is possible to raise the rate of assimilation, particularly for key amino acids for anabolism such as leucine and especially glutamine which it is very difficult to assimilate correctly.
Research shows that, for 2 weeks, daily intake of 2 billion Bacillus coagulans GanedenBC30® spores 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.
(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) Rose 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 literatureCereal 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) de 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 fibre NUTRIOSE® on colonic fermentation and excretion rates in rats. Nutr Res Pract. 2010 Dec;4(6):470-6.