Carbohydrates, aka “carbs”, are the most important macronutrient we need in order to survive, thrive, and perform. Many people abuse carbs by either eating them in excess or eliminating them in their diet. Ultimately, both choices tend to lead towards poor health and a decrease in athletic performance. This article will provide you with a basic understanding of what carbohydrates really are, how they play a critical role in the body, and how consuming them will increase your overall performance level.
WHAT
Carbohydrates are the main energy source used throughout the body. They fuel brain activity, physical activity, and proper organ functioning. Every single cell and tissue within the human body needs and requires carbs in order to function! We find carbohydrates in food sources like grains, legumes, fruits, and vegetables. Other sources of carbs are typically found in sugar dense processed foods like candy, soda, cookies, and pastries. Each and every type of food source varies in terms of nutrient quality and digestion rate. Carbs usually can be categorized as either “simple” or “complex”, which I will discuss later in this article. Regardless of the carb type, they will always be digested and broken down by the body into glucose, the simplest single sugar molecule.
HOW
As you begin to eat carbs, they become digested and then enter the bloodstream as glucose. The amount of glucose in your bloodstream at any given moment is referred to as your blood sugar level. As you eat more carbohydrates, there is a direct response to an increase in your blood sugar level. As your body detects a rise in the blood sugar level, the horm
one insulin then secretes in order to shuttle the sugar into the liver and skeletal muscle for storage in the form of glycogen. Muscle tissue can store about 300-400g of glycogen, the liver holds about 100g, and we typically have around 25g circulating our bloodstream. Once storage is full, any carbs taken in excess will be converted into fat for storage!
TYPES
As I mentioned before, we normally group carbs into either a simple or complex group. There are three main sugar molecules which carbs are comprised of: monosaccharides, disaccharides, and polysaccharides.
Monosaccharides: (simple)
- 1 sugar molecule
Ex: glucose, galactose in milk, fructose in fruit
Disaccharides: (simple)
- 2 sugar molecules
Ex: sucrose in table sugar, lactose in milk, maltose in beer
Polysaccharides: (complex)
- 3 or more sugar molecules
Ex: pasta, grain, potatoes, and fiber
Simple carbohydrates are mono & disaccharides that digest quickly and are easily absorbed in the bloodstream due to their simple molecular structure. Complex carbs on the other hand are polysaccharides that digest slowly due to their complex molecular structure.
THE DIFFERENCE
Not all carbs are created equal! You now know that glucose metabolism is dependent on the carbohydrate’s rate of digestion. The Glycemic Index (GI) attaches a numerical value from 0-100 onto a specific carbohydrate based on their specific digestion rate. Carbs with a lower GI rating will digest slowly and release a steady amount of glucose into the bloodstream- usually complex. High GI rated carbs are typically simple in nature and digest rapidly to provide quick sources of glucose for the body.
So, while some people may see them as “good” or “bad” carbs, what really should be analyzed is how fast each digests. From there, you should establish whether it fits your needs and purpose. If you are carb/energy depleted from a workout, a rapid simple source of glucose would be beneficial. If you’re dieting, complex carbs will provide you with a higher satiety level due to the fact that they digest slower and help regulate insulin secretions.
TAKEAWAYS
If you want to perform at optimal levels of performance than carbohydrates should be ingested at a moderate level. Excess intake places you at risk for weight/fat gain, diabetes, and cardiovascular diseases. Too low of carb intake and performance begins to decrease with feelings of low energy and cognitive functioning. Certain individuals require a higher carb intake than others based off specific activity level and duration. Simple, high GI carbs should be taken at times near pre and post workout sessions to mobilize glucose rapidly for activity or replenishment. Complex, low GI carbs are better suited for larger meals which provide a higher level of satiety and efficient blood sugar monitoring. Hopefully this article helped you learn a bit more about carbohydrates and how they shouldn’t get the bad rap that they normally do!
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