Nutrition (part 2): CARBOHYDRATES
By Kevin Fine
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consult
your general practitioner before attempting these
recommendations |
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 Carbohydrates are nutrients composed of carbon, hydrogen, and oxygen and are essential sources of energy in the body. Carbohydrates can be subdivided into three categories: monosaccharides, disaccharides, and polysaccharides. The monosaccharides and disaccharides are sometimes called simple sugars. Simple sugars provide a significant contribution to the caloric content of foods such as fruit juices, soft drinks and candy. The most important simple sugar in the body is glucose. The polysaccharides are commonly referred to as complex carbohydrate or starches. These substances are formed by combining simple sugars. Rice, pasta, and whole grain breads are just a few examples of foods, which are high in complex carbohydrates. When carbohydrates are stored in the human body, glucose molecules are joined together to form a large molecule called glycogen.
One of the benefits of consuming many foods that are high in complex carbohydrates is that they also typically contain dietary fibre. Dietary fibre is a term used when referring to substances found in plants that cannot be broken down by the human digestive system. Although fibre cannot be digested, it is important in helping to avoid cancers of the digestive system, haemorrhoids, and constipation because it helps food move quickly and easily through the digestive system.
Carbohydrates are a vital source of energy in the human body. During high-intensity exercise, carbohydrates are the primary fuel source for ATP(energy) production. When carbohydrates are broken down in the human body, they yield approximately 4 Kcal of energy per gram.
Particularly important is the intake of carbohydrate during recovery from exercise when the glycogen that has been used needs to be replenished. Carbohydrate ingestion should begin as soon as possible after your workout. Liquid carbohydrates (specially formulated sport drinks) are as effective as solid carbohydrate sources. In fact, liquids may be even more useful, since many individuals are not hungry after an intense bout of exercise and fluid replacement is also important. |
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