Carbohydrates are an essential source of energy for athletes and active people. Carbohydrates are converted into glucose, which is used to fuel muscles during exercise. Carbohydrates are also stored as glycogen in the muscles and liver for later use.
Athletes need carbohydrates to maintain their energy levels during exercise and to improve their performance. Studies have shown that athletes who consume enough carbohydrates have better endurance and faster recovery after exercise. Carbohydrates can also help prevent muscle fatigue and maintain muscle strength.
Cereals are an important source of carbohydrates in sports nutrition. Grains such as rice, wheat, corn and oats are rich in complex carbohydrates. These types of carbohydrates are absorbed more slowly by the body, providing lasting energy for long-duration athletic activities. Grains are also rich in fiber, vitamins and minerals, making them a healthy choice for athletes. Cereals can be consumed in different forms, including as breakfast cereals, as an accompaniment to main dishes, as energy bars, as snacks or as smoothies.
The glycemic index (GI) corresponds to the classification of foods containing carbohydrates according to their influence on glucose levels. It is important to know in sports nutrition since it determines the influence of carbohydrate consumption on blood glucose levels. The increase in glucose levels results in the release of insulin. When the glycemic index is low, the speed of glucose assimilation in the body is slow and progressive. Conversely, if the glycemic index is high the level will increase quickly but will also decrease very quickly.
