Briefly about carbohydrates – carbohydrate mixtures in sports are used to normalize the diet, namely, to supplement it with simple and complex carbohydrates in order to quickly adapt to new loads. Sports carbohydrate blends are highly concentrated, balanced and easy to digest. They are recommended to be consumed depending on the type of sport. It is good to know that different types of carbohydrates are taken for different purposes.
The first group of carbohydrates – the main components are fast carbohydrates such as dextrose and glucose – are designed to transport creatine and amino acids into the body. Monosaccharides rapidly increase blood sugar and have a high glycemic index. They are the main source of energy for the body, especially the brain.
The second group is complex carbohydrates, or as they are also called, polysaccharides. Formed as a result of metabolism. They are the main source of energy for the body. Polysaccharides take part in immune processes, provide adhesion of cells in tissues. Polysaccharides in food are broken down in the gastrointestinal tract to monosaccharides, followed by absorption into the bloodstream. The blood contains 100-110 mg /% glucose. The main sources of carbohydrates in food are bread, potatoes, pasta, cereals, sweets. The pure carbohydrate is sugar (a simple form of monosaccharides). Honey is also popular, depending on its origin, the content of glucose and fructose in it reaches 70-80%.
A specialized group of carbohydrates in sports nutrition – isotonic, complex carbohydrates, are taken in order to avoid dehydration. Used by athletes at the most intense loads, for example, such as long distance running. They are made from fast and slow carbohydrates, fortified with electrolytes, vitamin C, calcium, potassium, magnesium – minerals that the body loses through sweat. Isotonic drugs restore glucose levels in muscles, enhance water absorption. The quality of the workout increases with the level of endurance.