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Carbohydrates and running



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%, Honey: 80%, Sweets: 70%, Gingerbread and
 biscuit 40-75%.
Polydisaccharides    Brown bread: 45%,  pasta (not cooked): 70%,  rice (not cooked): 78%,
 banana: 23%,  potatoes (not cooked): 20%,  apple: 10%,
 dried fruit: 60%, gingerbread: 65%
Glycogen stock 
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.
(see Race preparation).
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 and the 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 (by 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 decreases.
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.

Nutritional charts 
Lowcarbohydrate nutritional charts and Highcarbohydrate nutritional charts.



Start: February 2005 Last modified: 29 August 2020