Carbohydrates are our body's main source of energy, which is why they will be necessary to perform in our workouts. At Bulevip we explain everything you need to know to combine them with your training. Discover it here!
WHAT ARE CARBOHYDRATES?
Carbohydrates, carbohydrates or carbohydrates, constitute one of the main biomolecule groups of living beings (Campbell and Reece, 2004), with key structural and energetic functions in the functioning of organisms. That is, they are the main source of energy for our body.
WHAT ARE CARB SHAKES?
Carbohydrate shakes are ready-to-mix drinks with water or milk and can be used to provide energy in the case of endurance athletes who undergo continuous efforts for more than 2 hours, or by strength athletes or any another person who needs to create a calorie gap to gain weight or build muscle.
For endurance athletes, we recommend drinks like Victory Endurance Iso Carbo , based on amylopectin and palatinose, and for athletes, the weight gainer Weider Maxy Maize, with 99% starch (amylopectin).
WHAT ARE CARBON HYDRATE SUPPLEMENTS?
These are food products with a high carbohydrate content that will provide a greater amount of energy to face your workouts or daily tasks, avoiding overeating thanks to their satiating power. Therefore, these carbohydrate supplements will allow you to improve your performance and accelerate muscle recovery after your workouts.
You can find supplements in different formats to consume them in the way you most want and with a wide range of flavors so you can find your favourite.
WHICH CARBOHYDRATE SHAKES TO CHOOSE?
To get energy quickly, it is advisable to take simple carbohydrates such as fructose, glucose or galactose. Carbohydrate shakes are often taken before training for energy and/or after physical activity to speed muscle recovery.
There are different flavors so that each person can choose their favorite. Some of our recommendations are:
- Amix CarboJet Basic 3 kg
- Nutrition Total Whey 1 Kg
- Weider Mega Mass 4000 4 Kg
WHAT ARE CARBON HYDRATES FOR ATHLETES?
While endurance athletes turn to fast-absorbing carbohydrate supplements such as amylopectin or starch, as well as energy bars and gels to immediately replenish their glycogen stores during training, strength athletes use them to get a boost. healthy weight and fat free, about building and developing muscle mass.
Carbohydrates are present in all balanced and healthy foods and do not have to be synonymous with weight gain, always come from quality sources such as instant oatmeal, muesli, etc.
The effect of carbohydrate intake on sports performance will depend mainly on the characteristics of the effort (intensity, duration, etc.), the type and quantity of carbohydrates ingested, and the time of intake (Peinado, Rojo-Tirado Benito. 2013).
WHAT TYPES OF CARBOHYDRATES ARE THERE?
SIMPLE CARBOHYDRATES
They are those fast assimilation carbohydrates, among which we highlight fructose, glucose or galactose. They provide energy very quickly, but the effect is short-lived.
COMPLEX CARBOHYDRATES
They are those slow assimilation carbohydrates, they offer energy in a slower and more prolonged way, such as whole grains or oats.
WHEN SHOULD I CONSUME CARBON HYDRATE SHAKES?
It is recommended that endurance athletes consume carbohydrate shakes during prolonged exercises, to guarantee glycogen supply, it will make your muscles capable of supporting the effort. In addition to carbohydrate shakes, these athletes can also get carbohydrates through other supplements such as energy bars or gels .
Strength athletes also often consume carbohydrate shakes , but for a different purpose; that of creating a caloric avit from building muscle. Thus, these athletes can take carbohydrate shakes at any time of the day, or combined with protein after training.
The objective of post-exercise rehydration based on caloric intake is to restore physiological cardiovascular, muscular and metabolic function, replacing fluid and solute losses produced during exercise ( Marqueta, 2012).
WHAT ARE THE SIDE EFFECTS OF CARBOHYDRATES?
These supplements contain exactly the same carbohydrates as your daily food. Adapting the amount of intake depending on the objective of each person, therefore they do not have side effects.
WHERE TO BUY SUPPLEMENTS WITH CARBOHYDRATES ONLINE?
At Bulevip you will find the best carbohydrate supplements with which to optimize your sports performance, or replace the less healthy source carbohydrates and maintain your ideal weight. Depending on your purpose, we recommend:
- To gain volume: Amix CarboJet Gain
- Get energy during resistance training: Victory Endurance Iso Carbo
- Gain weight in a healthy way: Foods like oatmeal Protein or bars like flapjack Amix
BIBLIOGRAPHIC REFERENCES
Campbell, NA, Reece, JB, Mitchell, LG (2004). Biology concept connection. Esquivel Solis, V. (2005). Modified carbohydrate diets: physiological implications. Costa Rican Public Health Journal, 14(26), 1-5.
Jeukendrup, AE (2008). feeding during exercise. European Journal Science, 8, 77-86. Marqueta, PM (2012). Utility in sport of carbohydrate replacement drinks. Arch Med Sport , 25 , 542-53.
Hairstyle, AB, Red-Tired, MA, Benito, PJ (2013). Sugar and physical exercise: importance in athletes. Hospital Nutrition, 28, 48-56.
