Carbohydrates are the main and most affordable source of energy. All carbohydrates are sugars, molecules containing carbon, hydrogen, and oxygen, which are synthesized in plants by the process of photosynthesis (using the sun's energy) or in animals through the glycogen synthesis process.

*When we say sugars, however, we do not mean the white sugar you put in your coffee or in the morning breakfast cereal.
 
There is a wide variety of different carbohydrates, as we will see. Now we will highlight the main categories of carbohydrates:
 


Monosaccharides
 
1. Glucose (blood sugar)
2. Fructose (fruit sugar)
3. Galactose (a type of milk sugar)
 
Oligosaccharides
 
1. Sucrose (white sugar)
2. Lactose (milk sugar)
3. Maltose (malt sugar)
 
Polysaccharides
 
1. Plant polysaccharides (starch and cellulose)
2. Animal polysaccharides (glycogen)


 
The rate of carbohydrate metabolism is measured by what is called the glycemic index. The high glycemic index (high increase in serum glucose) means that carbohydrates are metabolized rapidly. The low glycemic index (the relatively slow increase in serum glucose) means that they are metabolized more slowly or differently.



The glycemic index shifted the terms we used at the time we competed - simple and complex carbohydrates. Under what we call simple carbohydrates, today we mean products that have a high glycemic index (fruits, refined sugar), and complex carbohydrates are characterized by a low glycemic index (starches, cellulose).



Low glycemic index (GI) carbohydrates provide energy over a long period of time, so they have one kind of sustained release effect.

By the way, you will often have to search for food in a guide to make sure about their GI. Because of its fat content, ice cream has a relatively low GI. The type of rice you choose in a Chinese restaurant, of the type that fits well, has a surprisingly high GI (unlike brown rice or wild rice).
 


As we have already explained, carbohydrates are the easiest form of body food that can be converted into energy. Once ingested, they are converted into glucose, which circulates in the bloodstream and provides muscle contraction and glycogen production that is stored in the muscles and liver for future use.

An adequate supply of carbohydrates is essential for a serious athlete due to a number of reasons:


 
1. Carbohydrates are the main source of energy for the body. They are stored in the muscles as glycogen, and it helps you perform heavy and intense weight training.

2. The size of the muscles increases when the body stores glycogen and water in the individual muscle cells.

3. Carbohydrates in the body have a "protein-saving" effect by preventing the body from burning too much protein for energy. Later, we will address this important aspect of carbohydrate intake.

4. Carbohydrate glucose is the main source of energy that powers the functioning of the brain and deprivation of it can have severe effects on mood, personality, and mental abilities.



The reason why carbohydrates are as important as fuel in intensive training is that most of these exercises are anaerobic - that is, are carried out on brief intense bursts and exceed the body's ability to supply enough oxygen to sustain this effort.

The structure of carbohydrates, however, is such that they can continue to feed energy in performing exercises for short periods in the absence of oxygen. So, when performing a heavy workout with a weight or running a 100-meter sprint, the source of energy for these efforts is primarily carbohydrates.
 
Carbohydrate supplements
 
Intensive training creates a need for the body to recover glycogen (carbohydrate) as well as amino acids. It is important to have enough carbohydrates in your body after training because otherwise, the body can use amino acids instead.
The "Carbohydrate Storage Window" window is the period during which the body is in great need of this nutrient, this period is much shorter than the protein.



In fact, your best results are obtained when you can get the necessary carbohydrates in your body within 20 minutes of completing the workout.
This need for immediate glycogen recovery is the reason why many athletes use carbohydrate and protein supplements after training.

This is especially valuable if after your weight training you follow a workout of cardio exercises.

If you try to train on a treadmill, stepper or bike too soon after your workout and your body are devoid of carbohydrates, you will find that you lack energy and you can be sure your body will metabolize more amino acids to your provide energy than otherwise would be necessary.