The choice of dietary ingredients is crucial for the improvement of athletic performance. Athletes need an adequate diet to cover their energy requirements which vary according to the type of sport, the intensity and duration of training and competition, as well as the individual characteristics of each athlete, such as age, gender, weight, height, body composition, health status and personal goals (weight loss, sports performance, fitness, etc.).
In general, athletes need a balanced diet that includes sufficient carbohydrates which are the main source of energy during moderate to high intensity exercise; protein which is essential for muscle synthesis and repair; fat which is important for hormone production and for energy during long-term, low-intensity exercise; vitamins and minerals which are involved in numerous biochemical reactions in the body; and water which is essential for hydration and for regulating body temperature.
The effective strategy is to provide adequate energy and essential nutrients, not only before but also after sport.
The role of carbohydrates in sports nutrition
Carbohydrates are a key macronutrient in sports nutrition, as they are the main source of energy for the body during physical exercise. During exercise, carbohydrates are broken down into glucose and stored in the muscles and liver as glycogen. When energy is needed, the body breaks down glycogen and converts it into glucose, used to fuel the muscles.
Athletes participating in endurance sports, such as running, cycling or swimming, rely heavily on carbohydrates to provide the energy needed to complete the activity. However, it is important to note that not all carbohydrates in sports nutrition are equal in terms of performance.
Simple carbohydrates, found in sweets and soft drinks, are quickly digested and can provide a quick source of energy. However, because they are quickly digested, they can also cause a rapid drop in blood sugar levels and a short-term loss of energy. Therefore, athletes often opt for complex carbohydrates, found in foods such as bread, rice, pasta, fruit and vegetables, as they provide a sustainable source of energy.
Before exercise, it is recommended that athletes consume food rich in complex carbohydrates a few hours before the activity. During exercise, athletes can opt for sports drinks or energy gels containing carbohydrates to provide a quick source of energy. After exercise, it is important to replenish muscle glycogen levels through carbohydrate-rich foods.
It is important to keep in mind that each athlete has individual nutritional needs based on their level of physical activity, weight and other factors. Therefore, it is recommended to work with a sports nutritionist to develop a personalised nutrition plan that meets the specific needs of each athlete.
Types of carbohydrates for sports nutrition and where to find them
Carbohydrates can be classified into several types according to their structure and function. The main types of carbohydrates are described below:
- Monosaccharides: these are the simplest carbohydrates and are made up of a single molecule. The most common monosaccharides are glucose, fructose and galactose. Glucose is the main source of energy for the body’s cells and is found in many foods, including fruits, vegetables and honey.
- Disaccharides: these are carbohydrates composed of two monosaccharides linked by a chemical bond. The most common disaccharides are sucrose, lactose and maltose. Sucrose, a.k.a. table sugar, is composed of glucose and fructose and is found in many processed foods. Lactose is found in milk and, maltose is found in grains such as barley and rice.
- Oligosaccharides: these are carbohydrates composed of several monosaccharide molecules linked by chemical bonds. Oligosaccharides are found in foods such as beans, peas and onions.
- Polysaccharides: these are carbohydrates composed of many monosaccharide molecules linked by chemical bonds. The most common polysaccharides are starch and cellulose. Starch is found in foods such as rice, bread and potatoes and is an important source of energy in the diet. Cellulose is found in plant foods and is important for digestive health.
Role of carbohydrates in osmolality
Carbohydrates play an important role in regulating osmolality which is the measure of the amount of particles dissolved in a liquid. Osmolality is important for maintaining fluid balance in the body, as the body’s cells need a balance of fluids and electrolytes to function properly.
Carbohydrates are water-soluble and readily dissolve in body fluids such as blood and extracellular fluid. When carbohydrates dissolve in these fluids, they can affect osmolality by increasing the amount of dissolved particles. This can increase osmotic pressure, which means that the fluid will move from an area of lower particle concentration to an area of higher particle concentration.
For example, when consuming a sports drink containing carbohydrates and electrolytes, carbohydrates can increase the osmolality of the drink, which in turn can increase the osmotic pressure in the gut. This can improve the absorption of water and nutrients in the gut and increase hydration during physical exercise.
However, it is important to note that the amount and type of carbohydrates consumed can affect the osmolality of body fluids differently. Simple carbohydrates, such as those found in beverages and foods high in sugar, can increase osmolality more quickly and steeply than complex carbohydrates, such as those found in foods like rice, bread and pasta.
Carbohydrates for energy drinks, bars and gels
Carbohydrates are often included in sports drinks to provide exogenous energy, to aid fluid absorption and retention, and to improve taste to increase consumption during exercise. They can also be incorporated in the form of energy bars or gels.
Quimidroga has a wide range of maltodextrins and glucose syrups, with a dextrose equivalent content of 1 to 47 and mineral salts for sodium, potassium and magnesium. This wide range of dextrose equivalent allows regulation of osmolarity and maximisation of hydration.
These are maltodextrins from maize or wheat in combination with dextrose. They are highly tolerated and easy to dissolve due to their special granulometry (IT grade) and low viscosity.
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