Carbohydrates are vitally important for all athletes looking to improvetheir sports performance. Choose from low glycemic index sources, such asInstant Oats, to fast-releasing carbohydrates including Dextrose andMaltodextrin.Â
Carbohydrates are the body's main energy sourceduring physical activity. The more intense the workout is, the morecarbohydrates will be used by the body. As its primary fuel source, athletesshould ensure they eat the adequate amount of carbohydrates.The body can store up to 400 g of carbohydrates as muscle glycogen and 100 g ashepatic glycogen.
It's extremely important for athletes to have an adequateintake of carbohydrates before, during and after exercise. This is particularrelevant in moderate to intense physical activities lasting longer than 60minutes.
If athletes fail to properly replenish muscle glycogen stores, theirsports performance will be impaired and fatigue will be reached much morequickly.
Carbohydrates should make up 55 to 65% of athletes' daily calorieintake. As a rule of thumb, depending on exercise intensity, athletes shouldaim to consume between 5 to 10 grams of carbohydrates per kg of body weight.This will allow for a proper muscle glycogen replenishment and thereforemaximize athletic performance.
Dextrose is a simple carbohydrate with highglycemic index. It's a very efficient carbohydrate in replenishing muscleglycogen stores. Dextrose causes an insulin spike which helps muscle cells tobetter absorb nutrients and the body to recover quicker.
Maltodextrin is a complexcarbohydrateÂ withÂ high glycemic index.Â It can derivefromÂ eitherÂ corn starch, rice or potato starch. Maltrodextrin'seffect on insulin secretion is very similar to that of dextrose. This meansthat maltodextrin supplementation is also an excellent way of recoveringfaster.
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