What are carbohydrates?
Overview of the different types of sugar
Carbohydrates are the main source of energy in muscle building! It is therefore important in bodybuilding to know about it, which carbohydrates are available and which are for muscle building better and what worse rather suitable In this article I will try out the question “ What are carbohydrates?” to explain in a simple form and described exactly.
Difference – carbohydrates and sugar?
Simply stated, are carbohydrates are composed of various types of sugar. As proteins are composed of the individual amino acids that form the individual sugars chained together the broad term carbohydrate.
Carbohydrates contain in their structure formula oxygen (O), which is why the body refers to that carbohydrates as an energy source during exercise. The body has less oxygen from the lungs to use, so the body burns carbohydrates rather than first during physical exertion, as for example, fats or proteins.
What are the different types of sugar are there?
A distinction is made between:
Also called simple sugars is the basis of all carbohydrates. There are three different types of simple sugars, of which certainly the one or the other might have heard anything like this:
fructose (fruit sugar)
glucose (dextrose, dextrose)
galactose (part of the milk sugar)
Consist of two compounds of simple sugars, then the following sugars found
- glucose + glucose = maltose (malt)
- glucose + fructose = sucrose (table sugar our)
- glucose + galactose = lactose (milk sugar)
Also called maltodextrins consist of 3 to 10 monosaccharide compounds. Already described above, the longer the chain, the slower the carbohydrates are absorbed. Thus they provide more energy and increase slowly the blood sugar levels.
It also goes further with the polysaccharides, these are made up of 10+ sugar compounds, and are then also referred to as strength known.
What the difference between short and long chain carbohydrates?
The main difference between the two lies in energy.
Small giveaways, in the form of sweets, which often obtained at events as a snack, typical single sugar junk foods, you can eat it countless and is not satisfied, but thick! The reason for this is that simple sugars are rapidly transported directly from the stomach into the intestine and transported from there into the blood. The subsequent high insulin output then provides for rapid storage of calories in the fat stores.
Long-chain carbohydrates, this is a little different. The stomach can do with long-chain carbohydrates primarily anything yet. First, the stomach with the help of various enzymes must break down these chains and only then can thus return to the blood in the bowel and.
Long-chain carbohydrates provide energy longer!
The splitting of course, takes its time, therefore noodles or rice supply more energy than, for example, a soft drink.
Graphical overview of the different types of sugar:
Why does sugar post-workout muscle building?
Depending on how quickly the sugar from the stomach into the blood, increases accordingly fast insulin levels. Insulin is secreted by the body when the blood sugar rises, as it is one of the tasks of insulin to lower blood sugar levels again.
When training under physical exertion, the body releases the hormone cortisol. Cortisol is a catabolic hormone, meaning it acts on depleting your muscles. Here then the insulin also comes into play. Insulin is the opponent of cortisol and insulin alone can lower cortisol levels in the body again and thus end the catabolic state.
Dextrose and glucose after exercise, move quickly into the blood. The body releases too quickly then a large amount of insulin, and thus we can just stop the catabolic state relatively quickly and pass into the recovery phase.
Tip for last:
Hard Gainer are hardly aware of this problem, but soft gainer, so people gain fat mass quickly, should largely dispense with simple sugars. A supply of simple sugars in conjunction with fats leads softgainern very quickly cause the high output of insulin, the fat transported directly into the fat cells.
A typical example of sugar in connection with bad fat is a burger at a fast food chain. Such burgers contain a lot of simple sugars in bread and bad fat, soft Gainer respond to insulin discharges other than hard gainer and thereby take faster fat.