Carbohydrates before and after exercise: full energy!

Welcome to the world of carbohydrates. This is about pure energy. More precisely: short-term and long-term energy boosters and energy storage. And therefore more performance in training, in sport and in competition. In this story we want to tell you something about this pure energy. Here you can find out which carbohydrates make sense before, during and after training, and how you can use liquid carbohydrates for more kilometers on foot, in the water or on the bike. And we'll tell you how you can replenish your energy stores during the regeneration phase, how you can achieve success in building muscle with carbohydrates and why carbohydrates are simply important. Would you like to know many exciting facts about fuel for athletes? Then just read on quickly.

What are carbohydrates and how do they work?

Carbohydrates are made up of sugar molecules. Depending on the number of sugar molecules, carbohydrates are then assigned to one of three groups:

• Simple sugars (monosaccharides), especially grape sugar (glucose) and fructose (fructose).
• Disaccharides , especially table sugar or milk sugar.
• Multiple sugars (polysaccharides), especially starch, as found in whole grain products, potatoes and cereals.

Basically, the body can only work with simple sugars. Disaccharides and multiple sugars must therefore be broken down into simple sugars (glucose) via digestion. Only then can the carbohydrates enter the bloodstream and go to work in the body. This information is important because it already indicates what is important for athletes: Some carbohydrates enter the bloodstream more quickly and therefore reach their destination more quickly than others. The energy is transported by the hormone insulin. The rule of thumb here is: If you consume a lot of sugar, which quickly enters the bloodstream, the insulin level also rises. This information is not only important for diabetics. But more on that in a moment. As pure energy, carbohydrates are essential for all functions of the body. Whether breathing, metabolism, body temperature, muscles or brain: we cannot function without carbohydrates. This is especially true when we are exposed to great stress and face major challenges. Like intensive learning or sports.

Carbohydrates for athletes: After training is before training

Our body has glycogen stores. These are located in the muscles and liver. They are our energy reserves that we can tap into while we exercise. So glycogen means carbohydrates stored in cells. The problem: glycogen stores are not infinitely large. In fact, our liver can only hold between 100 and 150 g of glycogen, our muscles around 300 to 600 g, with the maximum values ​​for very well-trained people. On average, the muscles and liver provide around 400 to 600 g of stored glycogen to a normal mortal. On average, the body has depleted its glycogen reserves after around 90 minutes of intense physical exertion. Important here: glycogen stores are never completely empty. The body retains some of it in order to keep vital functions running. Nevertheless, if you want to be productive over a longer period of time, you have to keep a close eye on your carbohydrate management. You can now find out which carbohydrates are suitable before, during and after exercise and how Dextro Energy* products can help you.

Slow and fast carbohydrates, what does that mean?

In endurance and competitive sports we often talk about fast and slow carbohydrates. This is about the availability and how quickly carbohydrates enter the bloodstream as energy suppliers. We remember: simple sugars enter the blood almost immediately, double sugars take a little longer, and triple sugars take the longest. To put it more technically, fast carbohydrates are short-chain carbohydrates, while slow carbohydrates are long-chain carbohydrates. The longer the chain of carbohydrates, the slower they enter the blood. But why is a distinction important at all? The availability of carbohydrates (i.e. sugar) affects your blood sugar levels and insulin levels. Fast carbohydrates cause blood sugar levels to rise quickly. Then the insulin level rises rapidly because the insulin has to start carrying a lot of sugar (i.e. energy) into the bloodstream almost immediately. And because insulin removes fast carbohydrates quickly, the blood sugar level also drops just as quickly. With long-chain multiple sugars, on the other hand, the energy is often “wrapped” by fiber. It takes more time for the sugar to become available. Blood sugar and insulin levels rise more slowly, which means blood sugar levels also fall more slowly. The glycemic index tells you how quickly a food can cause blood sugar levels to rise. The higher this value, the easier and quicker the sugar in the food is available.

Due to the importance of availability and provision of energy, certain carbohydrates are better or worse suited to different phases of your sport. You can find out the best things to eat before, during and after training, sessions or competitions here:

Carbohydrates before exercise: batteries at 100%

Whether before training or before a competition: carbohydrates are important now because they replenish your glycogen stores. 24 hours before exercise, you can store up to 750 g of glycogen in your muscles and liver - provided you are perfectly trained. For normal athletes, around 400 to 600 g is usual. These reserves then ensure that you can endure around 90 minutes of exercise the next day without having to consume any more carbohydrates. To fill up the storage, you can choose different methods. It is important that you consume around 5 to 7 g of carbohydrates per kilogram of body weight per day if you do moderate exercise for around an hour every day. More extreme stresses then require up to 12 g of carbohydrates per day and kilogram of body weight. By now we will reach quantities where you can use carbohydrate supplements. Very important: Such a high carbohydrate intake can lead to gastrointestinal problems for untrained and inexperienced people. So work your way up slowly and only consume what you can safely tolerate. No carbohydrate master has fallen from the sky yet.

To provide yourself with carbohydrates before training or competition, you can rely on light meals with a high proportion of foods with long-chain carbohydrates. Whether sweet potatoes, oatmeal or whole-grain pasta and whole-grain rice: It is important that what you want to fill up your stores with is not too heavy in your stomach.

If your carbohydrate supply is not yet sufficient, IsoFast and Energy* Bar from Dextro Energy* can help you in the phase before the competition or training. Here you get quickly available carbohydrates for your glycogen stores.

Carbohydrates during exercise: Starvation, no thanks

Starvation is that terrible thing that happens when you don't get enough carbohydrates (read: energy) during training or competition. Your body will become weak and your performance will decrease - often to the point of giving up. That's why it makes sense to supply the body with carbohydrates during exercise. It is important that the body can only absorb a maximum of 100 g of carbohydrates per hour. Once the stores (around 400 to 600 g in the muscles and liver) are empty, we have a problem. It is therefore advisable to start consuming carbohydrates when the “batteries” are still full. Liquid carbohydrates are particularly suitable here because you can consume them quickly and easily as a gel or from a drinking bottle, even on the bike. Make sure that you consume around 60 to 90 g of carbohydrates per hour, depending on the load. Very important here too: Above all, pay attention to yourself. If, for example, the high carbohydrate intake causes you gastrointestinal problems, it is better to reduce the amount. At the beginning, 30 to 60 g of carbohydrates per hour are sufficient for exercise lasting 60 to 120 minutes.

With IsoFast , Iso Drink , Liquid Gel and the new Energy* Gums from Dextro Energy* you always have carbohydrates with you in a practical form. Whether in liquid form for quick consumption or in fruit gum form for a little bit of enjoyment during training or competition: this way your energy stores stay charged for longer.

@iStock

Carbohydrates after exercise: regeneration is mandatory

After exercise, your glycogen stores are empty or at least compromised - even if you supply them intensively during exercise. If you want to continue the next day, it is essential that you replenish your stores and supply your body with enough carbohydrates after exercise. If your body doesn't have any carbohydrates available after moderate or even intense exercise, it relies on your muscles, among other things, to generate energy. This also ensures that you are ready for anything that has nothing to do with sports.

Which carbohydrates you consume after training, the session or the competition is up to you. However, it is important that you start consuming carbohydrates quickly after the exercise in order to regenerate. The body's absorption capacity is greatest within the first two hours after exercise. It's best to consume enough carbohydrates within the first hour after training or competition. Athletes usually have the problem that their appetite isn't there yet. Fast carbohydrates in the form of delicious drinks or bars, for example, ensure that your stores are quickly full again after training without you having to overeat straight away. Around 1 to 1.5 g of carbohydrates per kilogram of body weight per hour makes sense.

Our Recovery° Drink with the ideal 3:1 ratio of carbohydrates and proteins provides you with everything your body needs during the regeneration phase.

Muscle building and carbohydrates: strength requires energy!

Did you know that muscle building and muscle repair after exercise cannot be achieved without carbohydrates? Only when the carbohydrate stores are full does the body not try to get energy from our muscles. This inevitably leads to muscle loss - a phenomenon that you logically don't want when building muscle. In addition, carbohydrates of course provide the energy you need so that you can be fully present during strength training. The increased blood sugar level caused by the consumption of fast carbohydrates also increases the insulin level. And a high insulin level, in turn, means that important components such as amino acids are transported quickly to where they are important. In this case, thanks to insulin, protein reaches the muscles more quickly - where it can ensure repair and growth. Muscle building and carbohydrates are closely related to each other. That's why you can ensure that you get enough carbohydrates during your mass phases.

Our Recovery° Drink is also a good choice here. And our glucose and energy* gums are easy to consume, especially during bodybuilding or strength training. And if you're still looking for protein, our protein powders might be something for you.

Low Carb and Co.: Carbohydrates and their myths

Especially as a professional or amateur athlete, a low-carb diet is not recommended for obvious reasons. Carbohydrates are important for us to remain productive; without full glycogen stores we are not able to last long during strength or endurance sports. In addition, if there are no carbohydrates in the glycogen stores, the body resorts to muscle mass to gain energy in an emergency. Even the dangerously simplified statement that short-chain carbohydrates are “bad” and long-chain carbohydrates are “good” because consuming fast carbohydrates stimulates the appetite and can therefore lead to weight gain is not true, as a recent study shows.

In the end, it's about a sufficient, sensible supply of carbohydrates before, during and after exercise - not about mindlessly munching on gummy bears and cookies. You can make sure of this with our tips. And thereby get more out of yourself when running a marathon or jogging, swimming or cycling, lifting weights or playing tennis.

 

*Contains carbohydrates.
° Proteins contribute to increasing and maintaining muscle mass.

A varied, balanced diet and a healthy lifestyle are important.

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IMAGE CREDITS

Header image: @bjoern_reschabek