Carbohydrates appear during training discussions usually at the moment just after the exercise. Few of the practitioners pay attention to this, but carbohydrates taken during training can help us overcome barriers, improve results and allow to exercise more and harder than before.
Carbohydrates and fatigue
Fuel for muscles is the glycogen contained in them. This is a source of energy that we supplement after training, using simple carbohydrates. Unfortunately, its decks are not unlimited, and with intense training they can run out really fast. Surely you have already dealt with the moment when you suddenly ran out of energy for further exercise. Feeling like someone has suddenly taken your strength away. The barrier was not muscular fatigue caused by exhausting training, nor too weak condition, and a significant decrease in the available energy in the form of glycogen. Together with each series, its level decreases. When it is low, the body will try to reduce energy expenses and your training performance will be reduced. It can happen both when you have not given the body the opportunity to regenerate fully, and then,when the training bar went really high.
By supplementing carbohydrates during training, you can stop this process.
Why take carbohydrates during training?
1. Increased efficiency
So what we wrote about in the previous point. That is why you choose the most difficult and the most demanding exercises at the very beginning of the training, in order to have the strength to do them. With the passage of time, your abilities are decreasing, but the carbohydrates consumed during training will help reduce fatigue and create a little more.
2. Less mental fatigue
There is nothing to hide that the exercise tires us not only in terms of physical, but also psychological. Sugars are a source of energy not only for muscles but also for the brain. Supplementing with carbohydrates will allow us to remain focused, think about technology and not make mistakes characteristic of complete amateurs.
3. Stop catabolism
Intensive work with weight and intervals, as well as long-term training is a recipe for increasing the secretion of one of the catabolic hormones, or cortisol. Faster carbohydrates supplementation, even during training will allow for regeneration and faster return to form. As a result, the effects of secretion of cortisol will not be so severe, and its very concentration can be significantly reduced. Certainly, along with carbohydrates, it is worth considering BCAA amino acid supplementation.
4. Neutral for body weight
Many doubts about carbohydrates taken during training appear in relation to weight gain. This is a problem especially for people who are on reduction. If the consumed carbohydrates will be included in the daily balance, and all amounts will match – we will not get fat, and our body will only benefit from this treatment. Of course, supplementing the sugar will not require an evening walk, or a 20-minute jog.
Sources of carbohydrates during training
We can find carbohydrates in many products, even those full-grain. But we will not sip bread or pasta at the gym. In addition, we need sugar, which will be quickly spread out and strengthen the muscles. It is recommended here carbohydrates in the form of beverages, in which we find quickly absorbable dextrose. Sheikh should be supplemented with BCAA amino acids or protein supplement as part of individual needs.
When to use carbohydrates during exercise?
Here we have two factors that will determine our choices the length and intensity of training.
Carbohydrates will be useful during training that lasts for an hour, if we train with average intensity, and during an exercise of over 45 minutes, in the case of high intensity training. In other cases, a well-composed pre-workout meal is enough. Intensity will be guided by deciding how many carbohydrates to consume.
How many carbohydrates do you consume during your workout?
The values given are quite indicative, and each body has its own requirements and preferences, so it will be wise to match them to your training mode. Do not forget that too much sugar can slow down the digestion and have the opposite effect to the intended one. A 6 – 8% solution is recommended, giving 6 – 8 g dextrose per 100 g of water.
It is estimated that at medium and high intensity, we should consume 0 – 30 g of carbohydrates during an exercise lasting 35 – 75 minutes and 45 – 60 g of carbohydrates every hour, in the case of training over 2 hours.