Introduction
When doing sports, the human body consumes various resources that should be replenished after the strain. In addition to fats, proteins and a variety of minerals, carbohydrates play a very important role as energy suppliers. Carbohydrates can be divided into simple, double, multiple and multiple sugars.
Dextrose (glucose) and fruit sugar (fructose) are well-known examples of simple sugars. Lactose (disaccharide) is a milk sugar and starch is a polysaccharide. These different carbohydrates have more or less important functions in the body and should therefore always be contained in sufficient quantities in the diet.
Carbohydrates are absorbed into the bloodstream in the intestines and then transported to the appropriate places in the body. Animal starch (glycogen) plays an important role in the body’s energy balance. It is mainly found in muscles and the liver and is an important supplier of energy.
During physical activity, glycogen is burned in the muscle cells to produce energy. Carbohydrates are particularly suitable for burning because the energy supply is faster than with fats and proteins and is more effective. Depending on the intensity and duration of the activity, the body’s glycogen stores may be more or less depleted.
After a training session or a competition it is particularly important to recharge its energy stores. The effects of a carbohydrate-rich food intake will now be explained and then different recommendations for different types of training will be presented. Assuming a maximum load in a training session or a competition, it is reasonable to assume that the athlete’s glycogen stores are almost depleted and that the missing nutrients should be replenished after training.
In addition to sufficient fluids, carbohydrate-rich foods should now be supplied in greater quantities. Oatmeal, noodles, rice, white beans, lentils and kidney beans are recommended as their carbohydrate content is over 50% per 100 grams. The targeted intake of carbohydrates after a physical exertion can ensure that the body replenishes its energy stores and enables optimal regeneration.
The empty carbohydrate stores in the muscle cells can regenerate between five and seven percent within an hour, so it can take more than 20 hours before a complete replenishment of the energy stores in muscles and liver is complete. Especially with long-term training goals it is very important to pay attention to a complete regeneration, because otherwise training effects are weaker or no effects at all. Carbohydrates in the form of glycogen replenish the stores and prepare the muscles for an upcoming load, so that a minimum higher level is possible.
Through many training units with corresponding regeneration breaks, the athlete’s performance level is increased bit by bit. The storage capacity of the muscle glycogen increases and the degradation and transport mechanisms are optimized and adapted to the greater demand. Muscle building also benefits from a carbohydrate-rich diet following training.
Even though there is often no feeling of hunger immediately after a workout, it is important for a successful recovery to consume carbohydrates and sufficient fluids directly after a workout. Carbohydrates play a very important role in endurance training, so the intake of carbohydrates after such training is essential. A general recommendation for carbohydrate intake can be given at six to ten grams per kilogram of body weight per day.
For an average adult man with a body weight of 75 kg, this is 450 – 750 grams of carbohydrates per day. For intensive endurance training, ten grams per kilogram body weight of carbohydrates per day should be consumed to replenish the stores and ensure the best possible regeneration. In the case of endurance training, it is important to ensure that you eat enough carbohydrates before training or competition so that the stores are well filled for the load.
During physical activity the stores are taught. Often there are wrong assumptions regarding a carbohydrate-rich diet after an endurance effort: The assumption that the intake of carbohydrates after an effort mainly converts them into fat is wrong. Carbohydrates consumed after endurance exertion serve to replenish the glycogen stores in the muscles.If this were to fail to happen, the body would start to break down proteins from the muscles (muscle tissue) to replenish its storage capacity.
This only happens when the glycogen stores are completely emptied. In order to prevent this and to be able to build up new muscle tissue, a supply of carbohydrates directly after an endurance load is very important. The muscle protein is spared, regeneration is accelerated and ideally the muscle mass is increased.
During endurance training and continuous exertion, a carbohydrate-rich diet plays an important role afterwards. In strength training and body-building, the focus is strongly on muscle building and regeneration. In order to build up new muscles, a training stimulus and a carbohydrate- and protein-rich diet are therefore required.
Carbohydrates are of course just as important as for endurance training. However, the supply of proteins plays another important role. Carbohydrates have the same tasks in strength training as in endurance training, only that the focus is more on the growth of muscle tissue.
To do this, the body needs proteins in addition to energy from carbohydrates. Muscle cells consist of a high percentage of protein and carbohydrates and proteins are needed to build muscle. The daily requirement of protein is about 60 grams for an average adult.
Even after intensive strength training, this value does not need to be increased at all or only slightly to ensure muscle growth. The only important thing is that carbohydrates are added to the proteins in order to have energy available for muscle growth. The ratio of intake should be four to one in favor of carbohydrates, because too much protein can slow down muscle growth.
Carbohydrates therefore have a great importance when it comes to training. Especially after a training or a load is the supply of carbohydrates important. The type of training does not play a major role.
No matter what kind of sport, carbohydrates always have the same tasks after a physical activity. They should replenish the glycogen stores of the muscles and thus accelerate regeneration. The topic “carbohydrate table” helps you to better understand this area.
In combination with protein, it stimulates the new formation of muscle cells and thus promotes muscle growth. This has an important function especially in strength training. In addition, the system of energy supply in the muscle becomes more effective and the glycogen stores can absorb more glycogen.
However, this effect cannot be extended to infinity. Which should not be forgotten with the many positive characteristics of carbohydrates: A lot does not always help a lot. This means that an excessive supply of carbohydrates has no major effect on regeneration and muscle growth. If the glycogen stores in the body are full and carbohydrates continue to be supplied, it can happen that excess glycogen is converted into fatty tissue.
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