Cereals & carbohydrates

Why are carbohydrates important in sports nutrition? Carbohydrates are an essential source of energy for athletes and active people. Carbohydrates are broken down 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 energy levels during exercise and to improve 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 high in complex carbohydrates. These types of carbohydrates are absorbed more slowly by the body, providing sustained energy for long-lasting sports activities. Cereals are also high in fiber, vitamins and minerals, making them a healthy choice for athletes. Cereals can be eaten in different forms, including as breakfast cereals, side dishes, energy bars, snacks or smoothies. The glycemic index (GI) corresponds to the classification of foods containing carbohydrates according to their influence on the glucose level. 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 leads to the release of insulin. When the glycemic index is low, the rate of glucose assimilation in the body is slow and progressive. Conversely, if the glycemic index is high, the rate will increase rapidly but will also decrease very quickly. Carbohydrates, essential for muscles Carbohydrates are stored as glycogen in the muscles and liver. This stock corresponds to our available energy reserve. This is why the level of glycogen is important depending on the intensity and duration of the physical activity envisaged. If your exercise is prolonged and requires a lot of energy, your glycogen stores must be sufficient to avoid exhaustion and rapid fatigue. Carbohydrates and endurance A high-carbohydrate diet makes it possible to cope with intense and prolonged effort, and at the same time, helps to improve physical performance. For endurance sports such as cycling or running, glycogen stores must be made up of a substantial amount. For medium-intensity efforts, on the other hand (basketball, football, rugby), the reserves degrade more slowly and the carbohydrate intake will not be as substantial. Which carbohydrates to choose? For morning In the morning, your glycogen stores need to be replenished in order to give you a boost of energy and start the day off right. A more or less important snack is therefore necessary, depending on your sports program. So, we recommend: Organic rolled oats, thanks to their high fiber content, are a source of carbohydrates with a low glycemic index. The benefits of these cereals spread slowly through the body throughout the day. It is the ideal food to prepare a physical effort thanks to its energy supply and its appetite suppressant effect. Sweet Potato Powder also provides prolonged energy, ideally taken in the morning with 30 to 50 g of Whey to provide your muscles with energy and strength. Raw carb bars are a quick source of energy that fit into every moment of the day. Before and during exercise If you have training or a competition, a high carbohydrate intake of 70%, 3 to 4 hours before is recommended. To remedy this, there are food supplements that help you reach a high carbohydrate level quickly. So, we recommend: Maltodextrin is a source of carbohydrates with a high glycemic index. Very digestible, and quickly assimilated, it provides a significant and immediate energy boost. It can be taken at any time of the day. Before, during and after exercise. Dextrose is a source of carbohydrates with a high glycemic index (100). It is a very fast and effective contribution of muscle energy and provides a boost for the physical performance of the day. For recovery After burning energy and calories, your carbohydrate reserve must be renewed in order to optimize recovery, a key step in sports performance. A post-workout carbohydrate ration is then necessary. Cluster Dextrin is a type of super-fast absorbing carbohydrate that can be taken before, during and after training depending on the physical activity performed. Its contribution provides continuous energy throughout the exercise. Organic Peanut or Almond Butter is a healthy and delicious energy-boosting snack. Raw carb bars are a convenient and healthy solution for refueling for training. Why are carbohydrates important in sports nutrition? Carbohydrates are an essential source of energy for athletes and active people. ... Read more Read less Why are carbohydrates important in sports nutrition? Carbohydrates are an essential source of energy for athletes and active people. Carbohydrates are broken down into glucose, which is used to fuel muscles during exercise. Carbohydrates are also st... Read more Read less