|The digestion breaks down carbohydrates to glucose,
whereupon it can be burned.
This combustion goes very fast and is fastest
available energy. If there is more glucose available than there is necessary the
glucose is store in the form of glycogen. The storage capacity has been limited,
the rest is stored as fat. The glycogen stock in the muscles and liver is
approximately sufficient for an hour intensively sports. There are several type
carbohydrates, which are classified on the speed, which they are taken by the body
and are burned. The fastest are sugars, these contain many calories and they
fall under simple and double carbohydrates (c.q mono and disaccharide's). For
daily living there are sufficient sugars in feeding present. But at a large
effort the body consumes extra much glucose.
It can be then necessary to use
extra sugars in the form of a banana, raisins or sport spirits.
Percentages carbohydrates of some products
Mono- and disaccharides
|| Sugars: 100%,
Sweets: 70%, Gingerbread and
bread: 45%, pasta
(not cooked): 70%, rice (not cooked): 78%,
banana: 23%, potatoes (not cooked): 20%, apple: 10%,
dried fruit: 60%, gingerbread: 65%
No trained men can store at the most three up to four hundred
gram glycogen (such twelve up to sixteen hundred kcal).
For trained men is that the double. This glycogen stock which in the muscles
and liver is stored is sufficient for up to an hour and a half intensively
sports. No trained have usually a stock of 1.5 gram
by hundred gram muscle. This stock is by means of a special diet to
increasing up to 4.5 gram by hundred gram muscle fabric.
In the liver is a glycogen stock of approximately 10 per cent of the liver
weight (approx. 3.3 lbs/1.5kg). This liver stock is however necessary for the brain
and provide the nerve scheme with energy and for this reason very limits
available for movement energy. At long-term efforts the glycogen stock must
be supported by carbohydrate-rich food
sport spirits and energy bands.
Glycogen stock and fat
Carbohydrates are converted during the digestion glucose, whereupon it
can be burned. Glucose that is not consumed directly can be stored as
glycogen in the muscles and liver. This stock has been limited (see back).
The not used glucose is stored as fat.
Glycogen stock and lactic acid
The brain and the nervous system are for their energy supplies
entirely dependent on the supply on glucose from the liver glycogen stock.
At very intensive efforts (beyond the anaerobic threshold) the body goes
also energy obtains from the liver glycogen stock. This goes (certainly on
the something longer period) at the cost of the energy supplies to the brain
nervous system. This can be never the intention: the body will produce
lactic acid (lactate) as a result of which the speed is slowed down and the
energy supplies to the brain and the nerve scheme have been guaranteed.
Carbohydrates and the blood sugar mirror
Simple carbohydrates (sugars, glucose) are the fast energy suppliers. They
do, however also, the blood sugar mirror increase and decrease rapidly
the hormone insulin). The pancreas produces insulin. One of the most
important tasks of insulin is bringing glucose to the muscles for combustion
or glycogen stock. Insulin slows down also the fat combustion and stimulates
the fat storage.
Also at stress the blood sugar mirror can increase. By tension you body
produce adrenaline. At that process is released glucose, as a result of which
the blood sugar mirror increases. If you are not in movement (in proportion
with the stress) this energy is not consumed. The body produces then as a
response anti stress hormones, which ensure that the blood sugar mirror
As a result, feel themselves you insipid and restlessly. You get need for
sugars, as a result of which the blood sugar mirror increases. All these
changes (by food of sugars and stress) are not well for health. You can
prevent this by choosing feeding which few sugars, but much composed
carbohydrates (polysaccharides) to contain. These composed carbohydrates
do slowly increase the blood sugar mirror and keep this long at a high
level. Plural carbohydrates sit especially in foodstuffs as pasta, rise,
potatoes and bread.
Use an hour for an intensive effort no sweetness
The blood sugar mirror strongly increases after eating
sweetness. As a response on this the body will produce
insulin, as a result of which glucose quality decreases. The insulin quality
in blood is the highest approximately three quarters of an hour/half hour
after the use of the sweetness. If you then intensively sport the muscles
will take easily glucose, by the presence
of much insulin. The chance exists
then that their too little glucose remains for the brain and nerves. This
phenomenon has also got a name: hypoglycaemia.
Carbohydrates after a race/intensive training
Carbohydrate rich feeding (at least 60%) must be used as soon as
possible. Could that do not succeed, try then in any case light feeding
which compensates the liquid loss (for example energy spirits or fruit juices).
When shortly after an intensive training or race carbohydrate rich
feeding is use the convalescence of the glycogen stock can within eight
hours take place. As on the other hand an ordinary meal it is consumed the
convalescence can 36 up to 48 hours last.
Calorie table calculator with protein, fat, carbohydrates value
By means of this Calorie table calculator you can calculate
how many calories you have take on a day.
Lowcarbohydrate nutritional charts
Highcarbohydrate nutritional charts.