Sport nutrition - Importance of carbohydrates

Carbohydrates are also known as saccharides or sugars. The GI (Glycemic Index) measures how quickly a carbohydrate is absorbed into the bloodstream. The carbohydrate with the highest GI is refined sugar, like the kind found in sweets or added to coffee.

In general, most carbohydrates are good and fast sources of energy. One gram of carbohydrate provides 4 kilocalories (the same as protein). Fats, by comparison, are more energy-dense, providing 9 kcal per gram.

Carbohydrate Intake

• Carbohydrates with a low GI are better for long-term energy and blood sugar stability.
• Eat about 1 hour and 30 minutes before training for optimal energy.
• Sugar is the fastest form of energy. If you're completely exhausted, a few grams of sugar or a sugary drink can quickly restore energy levels.

Good and Bad Carbohydrates

Good Carbohydrates (Low GI):

• Dark or whole-grain bread
• Whole grain noodles, bread, and potatoes
• Fruits

Bad Carbohydrates (High GI):

• Refined white sugar
• Sweets, soft drinks, and processed snacks

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