The power of carbohydrates
What is the best source of energy for muscles and brain? Carbs, carbs and more carbs! Although fats and proteins can also supply the body with energy, but in the body they are designed for other functions and how energy sources are not as effective compared to carbohydrates. Carbohydrates serve as fuel source for the brain and muscles. The body can
“burn” carbohydrates quickly and with very high efficiency.
What are carbohydrates?
Simple carbohydrates are a group of products containing sugar. Complex carbohydrates – a group of foods containing starch.
Simple carbohydrates found in chocolate, fruits, sugar, jam, honey, etc. They can just a few minutes “to enter the blood stream”, providing you with a “quick energy”.
Your body instantly responds to a rapid rise in blood sugar by releasing insulin, which helps cells “pick up” from the blood of excess sugar. As a result, the blood sugar is rapidly decreasing – resulting in falls and your “power level”, which in turn can cause feeling slight fatigue. Therefore, try to avoid the consumption of foods containing simple carbohydrates before training.
Complex carbohydrates include bread, rice, cereal, pasta, etc. They “long” assimilated, and thus sugar is released into the bloodstream gradually. Starchy foods “appear” in the blood in the form of glucose in about 20-30 minutes after consumption. The absorption of these products can last up to three hours, accompanied by a low, but constant release of energy.
Try to have the last meal before training, should contain enough starch and very little protein and simple carbs.
How much carbohydrate is needed?
Carbohydrates should account for approximately 65% of that energy (calories) that you need during the day, protein around 15% and fats only 20%. This means that 2/3 of your daily diet should consist of pasta, rice, potatoes, vegetables. And 1/3 should”fit” protein products.
Try to follow some rules in your diet. Try to make a “grocery pair” – for example – a bagel or something from the fruit with something protein – for example milk or yogurt. Protein will be able to slow down the digestion of carbohydrates and thereby extend the process of energy release.
You can calculate the approximate number of carbohydrates you need based on your own weight. For an athlete, practicing about 2 hours a day you need at least 5 grams of carbohydrates per 1 kg own weight. For example, the climber weighing 60 kg to 300 grams of carbohydrates a day. Since 1 gram of carbs contains 4 calories, this is 1200 calories. Of course, depending on the duration and intensity of climbing this figure can be increased two to three times. So you pick the correct quantities of carbohydrates.
Carbohydrates and recovery
High carbohydrate diet with a low content of protein is very important after exercise to replenish muscle glycogen stores, accelerating the recovery of the body after stress and increase muscle strength.
In the first 15 to 120 minutes after the “slaughter” workout in the muscles especially felt the need to redress the lack of glycogen. At this time, foods with simple carbohydrates (sugar) and water will be the best alternative to something “more substantial”.
“significant” meals (prepared in accordance with the guidelines described above) within 2 hours after a workout will help you recuperate. Here it should be noted that along with the carbohydrates you need and drinking plenty of fluids, as for the recovery of 1 gram of glycogen in the muscles requires 3 grams of water per 1 gram of carbohydrates.
(The medical dictionary: glycogen is a polysaccharide formed by residues of glucose; the main reserve carbohydrate of humans and animals. Is deposited as granules in the cytoplasm of cells (mainly liver and muscle). When your body lacks glucose glycogen enzymatically broken down to glucose, which enters the blood. Regulation of synthesis and degradation of glycogen are performed by the nervous system and hormones.)
In conclusion, you should avoid “overeating carbohydrates,” because the excess will be deposited as fat!
Beware of high carbohydrate food, mainly because these products contain large amounts of fat! For example not far to seek – it is different buns, cakes, pies and other culinary products. In these products, more “fat” calories than “carbs”.
Large amounts of fat contained in nuts. So the nuts are not the best choice for recovery after a workout. Half Cup roasted nuts contains more than 20 grams of fat and 450 calories. It is ideal for big wall route, but not for climbing on the rocks when you need explosive energy.
Excerpts from the book “Flash Training”