What are carbohydrates and where you get them from, and what they do in our bodies.Carbohydrates are a macronutrient , and they get a lot of bad press. If you ask a lot of people the majority will say that they are bad for you as people think they make you fat - which is not true.
Carbs supply you with the energy you need for the brain and nervous system and not to mention the energy you need to sustain your weight lifting sessions.
Foods that are rich in carbohydrates are carbs
- Wholegrain Cerals
- Root Vegetables
Carbohydrates are sugar compounds the name means carbon plus water. Carbs can be used straight away as energy or stored in the muscles and liver as glycogen. The role of glycogen is to maintain a steady blood sugar level, when the blood glucose dips, glycogen in the liver breaks down to release glucose into the blood stream. The purpose of glycogen is to fuel physical activity such as lifting weights down the gym.
Basically the more active you are the more carbs you will need. I will explain how many carbs you will need in bodybuilding nutrition.
There are generally two types of carbs, simple and complex.
Complex and simple carbs are more accurately known as starchy and sugary which is based on the structure of the carb rather than how it is digested.
You can breakdown starchy and sugary carbs further:
SUGARY: these are normally digested quickly (simple carbs)
These different types are further broken down which mean that they are made up of 1 or 2 sugar units or up to 10. A single sugary unit is known as a monosaccharide such as glucose, fructose and galactose.
Two single sugar units are known as a Disaccharidess this can be two monosacchardies linked together such as maltose, lactose and sucrose sucrose is also known as table sugar it is the most commonly consumed disaccharide in the human diet, sucrose can also be found in honey and maple syrup.
STARCHY: these are normally digested slower (complex)
Multiple sugary units joint together are known as polysaccharides. These are made up of many monosaccharides. You can further break down polysaccharides into two different categories starches and non-starches.
Carbs are really important as they give you energy to work and train, that’s why hardgainers need their carbs at the higher end of the scale, but we will calculate your carbohydrate needs according to your activity level in bodybuilding nutrition. .