Carbohydrates and training: are they really the enemy?

For years, carbohydrates have been demonized, considered the main culprits of weight gain. But is it really like that? In fact, carbohydrates play an essential role for those who train, providing immediate energy and supporting muscle recovery. The key is to know how to distinguish between the various types of carbohydrates and use them at the right time.

The fundamental role of carbohydrates in sport

When we exercise, our body needs energy to support physical exertion. This energy comes mainly from glycogen, a form of carbohydrate stored in the muscles and liver. During exercise, glycogen is broken down into glucose, the essential fuel to maintain high performance.

If glycogen stocks run out, fatigue increases and performance drops. That's why taking the right carbohydrates before, during and after training is essential to optimize performance and accelerate muscle recovery.

Fast and slow absorption carbohydrates

Not all carbohydrates are the same. Some are absorbed quickly, providing immediate energy, while others release energy gradually. Let's see in detail their features and when to use them

Quick release carbohydrates

Fast-release carbohydrates are quickly digested, causing an immediate increase in blood glucose levels. This makes them ideal for post-workout recovery, when the body needs to quickly replenish glycogen stores.

Examples of fast-absorbing carbohydrates include:

- Maltodextrins: provide immediate energy and are often present in intra-workout drinks.

- Cyclodextrins: advanced carbohydrates with rapid absorption, with a more controlled glycemic impact than other rapid sources.

Slow release carbohydrates

Slow-release carbohydrates are digested more slowly, ensuring a gradual release of energy. They are perfect to take before training to have a constant energy source and prevent drops in blood sugar.

Examples of slow-release carbohydrates include:

- Oatmeal: one of the best sources of extended release energy.

- Rice flour: easily digestible, perfect for providing sustained energy without burdening digestion.

- Mass Gainer: supplements that combine proteins and complex carbohydrates to provide prolonged energy and promote muscle growth.

How and when to take carbohydrates to maximize the benefits

Understanding when to take carbohydrates is essential to optimize performance and recovery.

- Before training: consuming slow-release carbohydrates 2-3 hours before training ensures a constant release of energy. If the meal is closer to training, it is better to opt for simpler carbohydrates, which are assimilated faster.

- During training: if the workout lasts more than an hour, taking fast-release carbohydrates helps keep energy high and prevent blood sugar drops. Maltodextrins or energy gels are excellent allies in this case.

- After training: immediately after training, the muscles are particularly receptive to the absorption of nutrients. Taking fast-release carbohydrates in combination with proteins accelerates recovery, rebuilds glycogen and promotes muscle growth.

Common mistakes

- Completely avoid carbohydrates: eliminating carbohydrates from the diet can drastically reduce the available energy and compromise performance. Even in low-carb diets, it is essential to maintain an adequate amount of carbohydrates to support training.

- Take only quick-release carbohydrates: if you consume too many simple carbohydrates without balancing them with proteins and fats, you risk blood glucose peaks followed by sudden drops in energy.

- Do not replenish post-workout glycogen: after an intense workout, restoring glycogen stores is essential to prevent fatigue and optimize muscle growth.

Carbohydrates are not the enemy, but an essential ally for those who want to improve their performance and get the most out of training. Choosing the right type of carbohydrate and the time of intake make the difference between an effective workout and an undertone performance.

Discover our selection of carbohydrate supplements at Bull's Power and make the most of your body's potential!