What glucose consumption during exercise?
Sports nutrition is quite delicate because you have to be very careful to meet the needs of the muscles without falling into excess. It should be noted that during physical exertion, the body uses two energy sources which are lipids and carbohydrates.
If these two nutrients are still discriminated against as part of a diet , athletes must consume it to have enough fuel and be at the top of the performance. If it is an intensive sport, it is mainly carbohydrates that must be consumed in good quantities just before launching and during the effort.
But not just any carbohydrate, you have to know how to choose them.
What carbs to consume during an effort?
At the time of the effort, it is necessary to maintain a good glycemic rate to be able to save the glycogen hepatic and muscular . This ensures the duration of the intense effort.
Muscle glycogen can be filled the day before by having an excellent carbohydrate intake via legumes , dried fruits and some vegetables. On the other hand, hepatic glycogen, which is defined by the carbohydrate reserves of the liver, must be completed during the last 3 hours before the effort and even during it. Indeed, the liver absorbs all its reserves during the night . That’s why you need to replenish liver glycogen the same day.
But beware ! It should only focus on low GI foods and low in fiber so as not to disturb the intestinal transit. In full effort how during a competition, you can consume high GI carbohydrates, but still low in fiber such as isotonic drinks . Drink one sip every 10 minutes.
The benefits of carbohydrates for athletes
If lipids also form a source of energy for the body , their metabolism is slower. As a result, they are not suitable for getting all the energy needed for sustained efforts in time. Moreover, lipids are even discouraged during intensive practice as sport because its slow assimilation is not used for much and the body will tend to store fat after exercise. You can eat it the days before the effort.
What are the types of glucose?
There are two major types of carbohydrates distinctly different. First, there are simple carbohydrates such as monosaccharides and disaccharides (fructose, sucrose ). They are found in fruits, honey and the vast majority of sweet foods.
Second, there are complex carbohydrates such as polysaccharides (starch, cellulose) that can be found in starchy foods such as grains, legumes, vegetables, rice and pasta.
On the other hand, the body quickly draws its fuel from the carbohydrate reserves when you make great efforts, whether it is muscle glycogen or hepatic glycogen.
If in normal times, carbohydrates constitute 50 to 60% of our energy expenditure, these rates are even higher during intense muscular effort . Carbohydrates are therefore of great importance to support performance.