Complex or complex carbohydrates (polysaccharides) should make up the largest portion of your diet. They are digested much longer than simple ones, provide normal blood sugar levels, preventing sudden jumps. They also contain fiber, which inhibits their absorption and helps stabilize the amount of sugar and insulin in the blood.

Complex carbs are essential for weight loss because they fill your stomach much faster, allowing you to stay full longer with less food. Coming from natural sources, they also include just extra vitamins while sugar is nutritionally useless, have a higher thermal effect, and stimulate less insulin production. For all these reasons, the diet should consist of 2/3 complex carbohydrates and 1/3 simple ones.

Note also that polysaccharides are complex carbohydrates, represented by starch and fiber. Let's take a closer look at these 2 types.

Starchy complex carbohydrates (starches)

Starch is a form of energy storage in plants, just as glycogen is a form of energy storage in humans. You can find starchy carbohydrate polysaccharides in potatoes, cereals, seeds, bread, pasta, rice, oats, wheat, and beans. Your body is able to fully absorb all the caloric energy of starches, which is why the calorie density of starches is higher than that of fibrous carbohydrates.

Starch carbohydrates can be found in oats, beans, whole grains, and vegetables. Here, however, we will turn to vegetables such as broccoli, asparagus, lettuce, and green beans as sources of "fibrous carbohydrates." We will talk about them in more detail below.

Starchy carbohydrates:

• potato;
• sweet potato;
• beans;
• oatmeal;
• barley;
• brown rice;
• whole wheat bread;
• whole grain pasta;
• other whole grain foods.

Fibrous complex carbohydrates (fiber)

Fiber is an indigestible part of plants and therefore passes directly through your digestive tract without adding calories to your diet. Fiber promotes good digestion, speeds up the time it takes for food to pass through digestion, and provides protection against gastrointestinal disease and colon cancer. We can say that fiber is a natural cleanser for your insides. If you eat every three hours and your meals are high in protein, then the importance of fiber to you should be obvious.

Fibrous carbohydrates (green vegetables) help us shed belly and flank fat because they are low in calories. Eating fibrous carbohydrates is very important for your health, but fiber also plays a major role in the fat burning process.

The Benefits of Fibrous Vegetables for Fat Burning

The reason for this is that fibrous carbohydrates, such as green vegetables, do not contain many calories—they have a "low calorie density." Low-calorie foods are very important for fat loss because they keep you full without pushing your daily calorie limits.

Green vegetables are almost impossible to overeat. You will literally get tired of chewing before you can eat too much. For example, two cups of rice has 400 calories, while two cups of cucumbers have only 48 calories. With the same volume - almost a tenfold difference.

Starches are much more caloric than fibrous carbohydrates. Some fibrous vegetables are so low in calories that they are considered "negative" calories. This is the number one reason why you absolutely must include a lot of vegetables in your program.

List of fibrous vegetables

Fibrous green vegetables come in a huge variety. We have selected the ten most popular in our country, which can be found in absolutely every store.

Cabbage

All types of cabbage are suitable, since it is this family that has a fibrous structure and has a low calorie content. There are absolutely no fats in the composition, instead of them there are the following beneficial trace elements:

• potassium;
• vitamins of groups A, B and C;
• thiamine;
• vegetable fiber.

One hundred grams of the product contains 30 kcal, so if you want to lose weight, then this vegetable is just right. In order to maximize the benefits of the product, it is recommended to consume it raw, stewing is also allowed, but then the useful composition noticeably grinds.

It is important to know that cabbage causes gas in the intestines, so if you suffer from flatulence or bloating, then you will have to refuse it.

cucumbers

The list of fibrous vegetables could not do without this product, as it is popular in Russia and can be bought everywhere. In addition, it has the lowest calorie content, only 15 kcal per 100 grams. Its benefits include:

• keratin;
• vitamin A and PP;
• cellulose.

If you use it in a salad, then use sour cream, natural yogurt or olive oil as a dressing. Cucumber makes a great addition to diet smoothies. Any kind of vegetable is best consumed only during the seasonal period, this also applies to cucumbers. The fact is that at other times the fruits are actively processed by nitrates, which accumulate in the "butt" of the vegetable. Be sure to get rid of these parts, and wash the main part in a solution of baking soda.

Carrot

Due to the fact that carrots have a negative calorie content (the body spends more energy on its processing than it receives), carrots often become the main one in mono-diets. However, we do not recommend this type of food at all, as it can adversely affect human health. Only one type of product can be eaten only in case of unloading, which does not last more than one or two days.

This root crop contains a lot of vitamin A, which supports human vision and nourishes the skin, which makes it firm and elastic. In addition, there are antioxidants that actively remove toxic substances from the body. In order to lose weight, we recommend eating raw, boiled or stewed carrots.

Radish

Radish, a low-calorie vegetable that is great for weight loss. It contains special substances that accelerate metabolic processes, the intestine begins to actively digest food, which is why it does not have time to be deposited in the form of adipose tissue.

This is an ideal fat-burning vegetable that is useful for absolutely every person.

Asparagus

A representative of green fibrous vegetables boasts 22 kcal per hundred grams of product. The product will be a great ingredient in your fat burning meal as it works great with many other foods. Its numerous composition includes:

• magnesium;
• zinc;
• calcium

The vegetable strengthens the heart system and blood vessels, which reduces the risk of developing myocardium, atherosclerosis, tachycardia, and the like. In addition, 200 grams of asparagus is enough to start an active fat burning process in the body, which will be complemented by the splitting of the protein chain.

Sweet peppers

Bell peppers are also included in the list of fibrous vegetables, and it does not matter what color they are: red, yellow or green. It has a small amount of calories, but it can significantly improve human health.

When buying, you need to pay attention to the color of the vegetable. It doesn't matter what color you choose, the main thing is that it be uniform, without green spaces.

It is a rare vegetable with a high content of vitamin C, which not only activates fat-burning processes, but also increases the resistance of the immune system.

Tomato

Although this fibrous vegetable is often excluded from diets due to its water-retaining properties, it can still help in the process of losing weight. The main thing to consider is its high carbohydrate content. Tomatoes should also be consumed separately from other vegetables, because they are difficult to digest. Preferably only raw with olive oil.

Beet

Many losing weight girls love this root because you can buy it regardless of the season. However, not only this is the great advantage of this fibrous vegetable. Beets have an amazing composition that can heal a person, which is why many doctors often prescribe it.

The most important advantage is the stimulation of intestinal motility, due to which the process of digestion and food processing improves. In addition, the root vegetable removes toxins from the body, and an abundance of iron increases the level of hemoglobin in the blood, which reduces the risk of anemia.

Garlic

Many will be surprised when they see garlic in the list of fibrous vegetables, however, here is its rightful place. Despite the fact that it has the highest calorie content of all (104 kcal), only 20 grams are allowed per day.

It contains the element allicin, which can actively destroy subcutaneous fat. It is this type of adipose tissue that cannot be removed by physical activity. Garlic also helps fight viral infections and harmful bacteria. However, it must be used carefully, as it increases the acidity of the stomach.

Zucchini

Another green fibrous vegetable completes our small selection. Many people who lose weight should know that this product will help you not only get rid of extra pounds, but also speed up your metabolism and lower negative cholesterol levels.

Conclusion

This was a small list of fibrous vegetables that will help get rid of extra pounds. Be sure to include them in your diet and try to monitor the quality of cooking, because most of the nutrients are lost during heat treatment.

However, do not forget that for effective weight loss, physical activity is also required. They will make your body stronger and fitter, help to achieve an attractive relief. Be sure to use a complex of sports and nutrition, then the desired result will be visible after a short period of time.

Video: The Benefits of Fibrous Vegetables.

The pace of modern life, in which, unfortunately, there is not enough time either for proper rest or for rational nutrition, makes itself felt by malfunctions in the body.

But there comes a time when in the "arms race" we still pay attention to constant fatigue, apathy, bad mood. And this is just the tip of the iceberg.

A little more time passes and we begin to be disturbed by unpleasant sensations in the intestines and stomach. But that's not all: in the mirror, instead of a toned and slender beauty, we see a tired woman who slowly but surely begins to gain weight.

And the reason for such "amazing transformations" often lies in malnutrition, namely, in the deficiency of carbohydrates. We will talk further about how to make up for this deficiency, and what kind of carbohydrates.

Carbohydrates

Carbohydrates are the main suppliers of energy to the body: they provide the body with 50 - 60 percent of energy. Our brain especially needs carbohydrates.

It is also important that carbohydrates are an integral part of the molecules of some amino acids involved in the formation of enzymes and nucleic acids.

Carbohydrates are divided into two groups:

• complex (or complex) - polysaccharides contained in natural products;
• simple (they are also called easily digestible) - monosaccharides and disaccharides, as well as isolated carbohydrates present in milk, some fruits and foods that have undergone chemical processing (in addition, carbohydrates of this group are found in refined sugar, as well as sweets).

I must say that the complex carbohydrates that come with protein foods are mostly useful for the human body as a whole and the brain in particular. Such carbohydrates have long molecular chains, so they take a long time to digest. As a result, carbohydrates do not enter the blood in large quantities, thereby eliminating a strong release of insulin, which leads to a decrease in blood sugar concentration.

There are three types of carbohydrates:

• monosaccharides;
• disaccharides;
• polysaccharides.

Monosaccharides

The main monosaccharides are glucose and fructose, consisting of one molecule, due to which these carbohydrates are quickly broken down, instantly entering the bloodstream.

Brain cells are "fueled" with energy thanks to glucose: for example, the daily norm of glucose necessary for the brain is 150 g, which is one-fourth of the total amount of this carbohydrate received per day with food.

The peculiarity of simple carbohydrates is that, when they are quickly processed, they do not transform into fats, while complex carbohydrates (if they are consumed excessively) can be deposited in the body in the form of fat.

Monosaccharides are present in large quantities in many fruits and vegetables, as well as in honey.

disaccharides

These carbohydrates, which include sucrose, lactose and maltose, cannot be called complex, since they contain residues of two monosaccharides. Disaccharides take longer to digest than monosaccharides.

Interesting fact! Children and adolescents have been shown to respond to increased consumption of carbohydrates found in refined (or refined) foods with what is known as overactive (or hyperactive) behavior. By consistently eliminating foods such as sugar, white flour, pasta, and white rice from the diet, behavioral disorders will be significantly reduced. At the same time, it is important to increase the consumption of fresh vegetables and fruits, legumes, nuts, and cheese.

Disaccharides are present in dairy products, pasta and products containing refined sugar.

Polysaccharides

Polysaccharide molecules include tens, hundreds, and sometimes thousands of monosaccharides.

Polysaccharides (namely starch, fiber, cellulose, pectin, inulin, chitin and glycogen) are most important to the human body for two reasons:

• they are digested and absorbed for a long time (unlike simple carbohydrates);
• contain many useful substances, including vitamins, minerals and proteins.

Many polysaccharides are present in plant fibers, as a result of which one meal, based on raw or boiled vegetables, can almost completely satisfy the daily norm of the body in substances that are sources of energy. Thanks to polysaccharides, firstly, the required level of sugar is maintained, and secondly, the brain is provided with the nourishment it needs, which is manifested by increased concentration of attention, improved memory and increased mental activity.

Polysaccharides are found in vegetables, fruits, grains, meats, and animal livers.

Benefits of carbohydrates

• Stimulation of peristalsis of the gastrointestinal tract.
• Absorption and excretion of toxic substances and cholesterol.
• Providing optimal conditions for the functioning of normal intestinal microflora.

• Strengthening immunity.
• Normalization of metabolism.
• Ensuring the full functioning of the liver.
• Ensuring a constant supply of sugar in the blood.
• Prevention of the development of tumors in the stomach and intestines.
• Replenishment of vitamins and minerals.
• Providing energy to the brain, as well as the central nervous system.
• Promoting the production of endorphins, which are called "hormones of joy."
• Relief of premenstrual syndrome.

Daily requirement of carbohydrates

The need for carbohydrates directly depends on the intensity of mental and physical activity, averaging 300-500 g per day, of which at least 20 percent should be easily digestible carbohydrates.

Older people should include no more than 300 g of carbohydrates in their daily diet, while the amount of easily digestible carbohydrates should vary between 15 and 20 percent.

With obesity and other diseases, it is necessary to limit the amount of carbohydrates, and this should be done gradually, which will allow the body to adapt to the changed metabolism without any problems. It is recommended to start the restriction from 200-250 g per day for a week, after which the amount of carbohydrates supplied with food is brought to 100 g per day.

Important! A sharp decrease in the intake of carbohydrates for a long time (as well as their lack in nutrition) leads to the development of the following disorders:

• lowering blood sugar;
• a significant decrease in mental and physical activity;
• weaknesses;
• weight loss;
• violation of metabolic processes;
• constant drowsiness;
• dizziness;
• headaches;
• constipation;
• the development of colon cancer;
• hand tremor;
• feeling hungry.

These phenomena disappear after eating sugar or other sweet foods, but the intake of such products should be dosed, which will protect the body from gaining extra pounds.

Important! Harmful to the body and an excess of carbohydrates (especially easily digestible) in the diet, which contributes to an increase in sugar, as a result of which part of the carbohydrates is not used, going to the formation of fat, which provokes the development of atherosclerosis, cardiovascular diseases, flatulence, diabetes mellitus, obesity, and caries.

What foods contain carbohydrates?

From the list of carbohydrates below, everyone can make a completely varied diet (given that this is not a complete list of foods that include carbohydrates).

Carbohydrates are found in the following foods:

• cereals;
• apples;
• legumes;
• bananas;
• cabbage of different varieties;
• whole grain cereals;
• zucchini;
• carrots;
• celery
• corn;
• cucumbers;
• dried fruits;
• eggplant;
• wholemeal bread;
• lettuce leaves;
• fat-free yogurt;
• corn;
• durum wheat pasta;
• bow;
• oranges;
• potatoes;
• plum;
• spinach;
• strawberries;
• tomatoes.

Only a balanced diet will provide the body with energy and health. But for this you need to properly organize your diet. And the first step to a healthy diet is a breakfast consisting of complex carbohydrates. So, a serving of whole grain porridge (without dressings, meat and fish) will provide the body with energy for at least three hours.

In turn, when using simple carbohydrates (we are talking about sweet pastries, various refined foods, sweet coffee and tea), we experience an instant feeling of satiety, but at the same time, a sharp rise in blood sugar occurs in the body, followed by a rapid decline, after which it appears again. hunger. Why is this happening? The fact is that the pancreas is very overloaded, because it has to secrete a large amount of insulin in order to process refined sugars. The result of such an overload is a decrease in sugar levels (sometimes below normal) and the appearance of a feeling of hunger.

In order to avoid these violations, we will consider each carbohydrate separately, determining its benefits and role in providing the body with energy.

Glucose

Glucose is considered to be the most important simple carbohydrate, which is the "brick" that is involved in the construction of most dietary disaccharides and polysaccharides. This carbohydrate contributes to the fact that fats in the body "burn out" in full.

Important! To get glucose into cells, insulin is needed, in the absence of which, firstly, the level of sugar in the blood rises, and secondly, the cells begin to experience a severe energy deficit.

Glucose is the fuel that supports all processes in the body without exception. Thanks to this carbohydrate, the full functioning of the body is ensured during strong physical, emotional, and mental stress. Therefore, it is extremely important to maintain its normal constant level.

The norm of glucose in the blood varies between 3.3 - 5.5 mmol / l (depending on age).

The benefits of glucose:

• neutralization of toxic substances;
• elimination of symptoms of intoxication;
• contributing to the cure of diseases of the liver, gastrointestinal tract, cardiovascular, and nervous systems.

Lack or excess of glucose can lead to the development of such disorders and diseases:

• change in acid-base balance;
• violation of carbohydrate-fat and protein metabolism;
• decrease or increase in blood pressure;
• diabetes mellitus;
• weaknesses;
• worsening mood.

What foods contain glucose?

Of all the variety of carbohydrate-containing foods, the largest amount of glucose is present in grapes (for this reason, glucose is often called "grape sugar").

In addition, glucose is found in such products:

• cherry;
• watermelon;
• cherries;
• melon;
• raspberry;
• strawberry;
• plum;
• carrot;
• banana;
• pumpkin;
• figs;
• White cabbage;
• potato;
• dried apricots;
• cereals and cereals;
• raisin;
• pears;
• apples.

Glucose is also found in honey, but only together with fructose.

Fructose

Fructose is not only the most common, but also the tastiest carbohydrate found in all sweet fruits and vegetables, as well as honey.

The main advantage of fructose, whose calorie content is 400 kcal per 100 g, is that this carbohydrate is almost twice as sweet as sugar.

Important! Unlike glucose, fructose does not need insulin to enter the bloodstream and then into tissue cells: for example, fructose is removed from the blood in a fairly short time period, so sugar rises much less than after glucose consumption. Thus, fructose can be consumed without harm to the health of diabetics as a source of carbohydrates.

Fructose Benefits:

• normalization of blood sugar levels;
• strengthening immunity;
• reducing the risk of caries, as well as diathesis;
• preventing the accumulation of carbohydrates;
• dulling the feeling of hunger;
• acceleration of recovery after intense physical and mental stress;
• reduction in the calorie content of food.

Harm fructose

Excessive consumption of fructose can provoke the development of diabetes, obesity and fatty liver. Why? This simple carbohydrate is the least (compared to other carbohydrates) stimulates the production of insulin, which over time can provoke immunity to this hormone, which is a kind of indicator that signals satiety. In the event that insulin is not released, the body will not be able to assess a sufficient amount of energy, and, therefore, will continue to gain it, but in the form of body fat.

What foods contain fructose?

It is important to adhere to the average daily intake of fructose, which is no more than 50 g for an adult.

Fructose is found in the following foods:

• corn syrup and its offal;
• apples;
• grapes;
• dates;
• watermelons;
• pears;
• raisins;
• dried figs;
• blueberries;
• melon;
• persimmon;
• tomatoes;
• sweet red pepper;
• sweet onion;
• cucumbers;
• zucchini;
• white cabbage;
• honey;
• juices.

Sucrose (sugar)

Sucrose is a well-known white sugar, which is called "empty carbohydrate" because it does not contain nutrients such as vitamins and minerals.

Today, discussions regarding the benefits and harms of this disaccharide do not subside. Let's try to understand this issue.

Benefits of Sugar

• Ensuring the normal functioning of the brain.
• Increased performance.
• Uplifting the mood, which is important in modern life, full of stress.
• Providing the body with energy (sugar is quickly broken down in the gastrointestinal tract into glucose and fructose, which are absorbed into the blood).

In turn, a lack of sugar in the body can cause irritation, cause dizziness and severe headaches.

The harm of sugar

• Metabolic disorders, which leads to the development of obesity and diabetes.
• Destruction of tooth enamel.
• Displacement of B vitamins from the blood, which can provoke sclerosis, heart attack and vascular diseases.
• Violation of the musculoskeletal system.
• Brittleness of hair and nails.
• The appearance of acne and allergic rashes.

In addition, excessive love for sweets in children often develops into neuroses and causes hyperactivity.

What to do? Quit sugar completely? But the benefits of this carbohydrate are undeniable. There is a way out - and this is moderation in the use of this product.

In the course of the research, the optimal daily intake of sugar was determined, which for an adult was 50-60 g, which corresponds to 10 teaspoons.

BUT! The "norm" refers to both sugar in its pure form and sugar contained in vegetables, fruits, juices, confectionery and other products that include this carbohydrate. Thus, sugar consumption should be approached responsibly and carefully.

Important! There is an alternative to white sugar - and this is brown sugar, which does not undergo any additional purification after separation from the raw material (such sugar is also called unrefined). The calorie content of brown sugar is lower, while the biological value is higher. However, do not forget that the difference between refined and unrefined sugar is still not very large, so the use of both types should be moderate.

What foods contain sucrose?

Natural sources of pure sucrose are sugar beet and sugar cane.

In addition, sucrose is present in sweet fruits, fruits, as well as berries and vegetables.

Lactose

Lactose, referred to as "milk sugar", is a disaccharide that is broken down by the lactase enzyme in the intestine to glucose and galactose, which are absorbed by the body. This carbohydrate is found in milk and dairy products.

Benefits of lactose:

• providing the body with energy;
• facilitation of calcium absorption;
• normalization of intestinal microflora due to the development of beneficial lactobacilli;
• stimulation of nervous regulation processes;
• prevention of the development of cardiovascular diseases.

The harm of lactose

This carbohydrate can cause harm when the human body lacks (or is present in insufficient quantities) the enzyme lactase, which promotes the digestibility of lactose. Lactase deficiency provokes milk intolerance and contributes to bowel disorders.

Important! With lactose intolerance, it is recommended to use fermented milk products, in which most of this carbohydrate is fermented to lactic acid, which is well absorbed by the body.

Interesting fact! Pure lactose is used in the production of various food products, dietary supplements and medicines aimed at preventing and treating dysbacteriosis.

What foods contain lactose?

As mentioned above, milk and dairy products are the most enriched with lactose, which contain up to 8 percent of this carbohydrate per 100 ml of product.

In addition, lactose is present in such beloved products of all:

• bread;
• products for diabetics;
• confectionery;
• powdered milk;
• whey and related offal;
• condensed milk;
• margarine;
• ice cream;
• cream for coffee (both dry and liquid);
• sauces and salad dressings (ketchup, mustard, mayonnaise);
• cocoa powder;
• flavor enhancers.

Lactose is not found in the following foods:

• coffee;
• fish;
• soy and its by-products;
• fruits;
• vegetables;
• eggs;
• nuts;
• vegetable oils;
• legumes and cereals;
• meat.

Maltose

"Malt sugar" is what the natural disaccharide maltose is often referred to as.

Malt sugar is a product of the natural fermentation of malt found in germinated, dried and ground cereals (we are talking about rye, rice, oats, wheat and maize).

Such sugar has a less sugary and sweet taste (unlike cane and beet sugar), due to which it is used in the food industry in the manufacture of:

• baby food;
• muesli;
• beer;
• confectionery;
• dietary products (for example, cookies and bread);
• ice cream.

In addition, it is maltose that is used in the production of molasses, which is an integral part of beer.

Maltose is not only an excellent source of energy, but also a substance that helps the body get B vitamins, fiber, amino acids, macro- and microelements.

This disaccharide can cause harm if it is consumed excessively.

What foods contain maltose?

Maltose is present in large quantities in sprouted grains.

In addition, a small amount of this carbohydrate was found in tomatoes, oranges, yeast, honey, mold fungi, as well as in pollen, seeds and nectar of some plants.

Starch

Starch belongs to the class of complex carbohydrates with high energy value, as well as easy digestibility. This polysaccharide, passing through the gastrointestinal tract, is transformed into glucose, which is absorbed in a maximum of 4 hours. It is the share of starch that accounts for about 80 percent of the carbohydrates consumed with food.

But! For maximum absorption of this carbohydrate, it is not recommended to consume it simultaneously with protein products, the digestion of which requires alkaline acid (it is also necessary for the absorption of starch, which provokes fat deposition in cells). In order for the assimilation of starchy vegetables to take place in the optimal mode, and the body to receive the necessary amount of vitamins and trace elements, starch consumption should be combined with the intake of fats contained in vegetable oil, cream and sour cream.

The benefits of starch:

• a decrease in cholesterol in the blood serum, as well as in the liver, which prevents the development of sclerosis;
• removal of excess water from the body;
• removal of inflammatory processes, which is especially important for people with ulcers;
• normalization of digestion;
• normalization of metabolism;
• slowing down the absorption of sugar, which helps to reduce its level after eating;
• reduction of skin irritations.

Harm starch

Starches are natural (found in natural products) and refined (obtained in industrial production). It is refined starch that is harmful, which increases inulin during digestion and contributes to the development of atherosclerosis, pathology of the eyeball, metabolic disorders and hormonal balance.

Therefore, if possible, products containing powdered starch should be excluded from the diet (one of these products is bread made from premium flour).

Important! Consuming excessive amounts of natural starch can lead to flatulence, bloating and stomach cramps.

What foods contain starch?

In large quantities, starch is found in cereals and legumes, cereals, pasta, mangoes, bananas, root crops, and tubers.

Starch is also present in the following products:

• vegetable marrow;
• carrots;
• rye, rice, corn and wheat flour;
• beets;
• potatoes;
• oat and corn flakes;
• soy and its by-products;
• bread;
• shit;
• ginger;
• garlic;
• pumpkin;
• artichokes;
• kohlrabi;
• chicory;
• mushrooms;
• sweet pepper;
• parsley and celery root;
• radish.

Important! To preserve the nutritional and beneficial properties of starch, it is recommended to steam starchy foods or eat them fresh.

Important! Thermally processed foods containing starch are more difficult to digest than raw ones.

Interesting fact! To check if a vegetable or fruit contains starch, you can conduct a simple test, which consists in dropping a drop of iodine on a cut of a vegetable or fruit. If the drop turns blue after a few minutes, the test product contains starch.

Cellulose

Fiber, belonging to the class of polysaccharides, is the fiber that forms the basis of plants (this includes fruits and vegetables, berries and root vegetables).

Important! Fiber is practically not absorbed into the intestines, but at the same time it takes an active part in the normalization of the digestive tract.

The benefits of fiber:

• the formation of feces;
• improvement of intestinal motility;
• prevention of constipation;
• promoting the excretion of cholesterol;
• improvement of bile secretion;
• dulling the feeling of hunger;
• absorption and removal of toxins and toxins;
• promoting the digestion of carbohydrates;
• prevention of cardiovascular diseases and colon cancer;
• preventing the formation of stones in the gallbladder;
• maintenance of normal intestinal microflora;
• contributing to the reduction of body fat.

Important! Fiber prevents the rapid absorption of glucose monosaccharide in the small intestine, thereby protecting the body from a sharp drop in blood sugar.

What foods contain fiber?

The required daily intake of pure fiber (that is, without taking into account the mass of the product from which this carbohydrate is obtained) is at least 25 g.

A large amount of fiber is found in the outer covers of grains, seeds and beans, as well as in the peel of vegetables and fruits (especially citrus fruits).

In addition, this polysaccharide is found in the following foods:

• bran;
• cereals;
• nuts;
• seeds;
• berries;
• bakery products from wholemeal flour;
• dried fruits;
• greens;
• carrots;
• cabbage of different varieties;
• green apples;
• potatoes;
• seaweed.

Important! Fats, sugar, dairy products, cheeses, meats and fish do not contain fiber.

Cellulose

Cellulose is the main building material used in the plant world: for example, the soft upper part of plants mainly contains cellulose, which includes such elements like carbon, oxygen, hydrogen.

Cellulose is a type of fiber.

Important! Cellulose is not digested by the human body, but it is extremely useful for him as a "roughage".

Benefits of cellulose

Cellulose perfectly absorbs water, thereby facilitating the work of the colon, which helps to effectively deal with such disorders and diseases:

• constipation;
• diverticulosis (formation of protrusions of the intestinal wall of the sac-shaped form);
• spasmodic colitis;
• haemorrhoids;
• colon cancer;
• phlebeurysm.

What foods contain cellulose?

The following products are enriched with cellulose:

• apples;
• beet;
• brazil nuts;
• cabbage;
• carrot;
• celery;
• green beans;
• pear;
• peas;
• uncrushed cereals;
• bran;
• pepper;
• lettuce leaves.

Pectin

From the Greek language, the name of this carbohydrate, which is one of the types of fiber, is translated as "coagulated" or "frozen". Pectin is a gluing substance exclusively of vegetable origin.

Entering the body, pectin performs a dual function: firstly, it removes harmful cholesterol, toxins and carcinogens; secondly, it provides tissues with glucose, which reduces the risk of developing cardiovascular diseases, diabetes and cancer.

The benefits of pectin:

• stabilization of metabolism;
• improvement of peripheral circulation;
• normalization of intestinal motility;
• elimination of manifestations of chronic intoxication;
• enrichment of the body with organic acids, vitamins and minerals;
• slowing down the absorption of sugar after eating, which is extremely useful for people with diabetes.

In addition, this carbohydrate has enveloping, astringent, anti-inflammatory and analgesic properties, due to which it is indicated for people with gastrointestinal disorders and peptic ulcers.

Harm of pectin

With excessive use of pectin, the following reactions may occur:

• decreased absorption of such useful minerals as iron, calcium, magnesium and zinc;
• fermentation in the colon, accompanied by flatulence and a decrease in the digestibility of proteins and fats.

Important! With natural products, pectin enters the body in small doses that cannot lead to an overdose, while this polysaccharide can harm health with excessive consumption of dietary supplements.

What foods contain pectin?

The daily intake of pectin in its pure form is about 20 - 30 g. If the diet is enriched with fruits, vegetables and herbs, then there is no need to obtain pectin from synthetic additives.

List of products containing pectin:

• apples;
• citrus;
• carrot;
• cauliflower and white cabbage;
• dried peas;
• green beans;
• potato;
• greenery;
• strawberry;
• strawberry;
• roots.

Inulin

Inulin belongs to the class of naturally occurring polysaccharides. Its action is similar to the action of a prebiotic, that is, a substance that, almost not adsorbed in the intestine, activates the metabolism and growth of beneficial microflora.

Important! Insulin is 95 percent fructose, one of the functions of which is to bind glucose and remove it from the body, thereby lowering the concentration of sugar in the blood.

Benefits of inulin:

• elimination of toxins;
• normalization of the digestive tract;
• improved absorption of both vitamins and minerals;
• strengthening immunity;
• reducing the risk of developing cancer;
• elimination of constipation;
• improved insulin absorption;
• preventing the formation of blood clots;
• normalization of blood pressure;
• promoting the excretion of bile.

Important! Inulin is easily absorbed by the human body, as a result of which it is used in diabetes mellitus in medicine as a substitute for starch and sugar.

What foods contain inulin?

Jerusalem artichoke is rightfully recognized as the leader in the content of inulin, the edible tubers of which, in their taste, resemble the familiar taste of potatoes. So, in the tuber of Jerusalem artichoke contains about 15 - 20 percent of inulin.

In addition, inulin is found in such products:

• garlic;
• chicory;
• banana;
• dandelion;
• echinacea;
• barley;
• rye;
• burdock;
• elecampane;
• agave.

Interesting fact! Today, inulin is actively used in the production of many food products, as well as drinks: ice cream, cheese, meat products, muesli, sauces, juices, baby food, bakery, pasta and confectionery products.

Chitin

Chitin (translated from the Greek "chitin" means "clothes") is a substance that is part of the external skeleton of both arthropods and insects.

Interesting fact! Chitin is one of the most common polysaccharides in nature: for example, about 10 gigatonnes of this substance are formed and decomposed annually on planet Earth in living organisms.

Important! In all organisms that produce and use chitin, it is not present in its pure form, but only in combination with other polysaccharides.

The benefits of chitin:

• radiation protection;
• suppression of the growth of cancer cells by neutralizing the action of carcinogens and radionuclides;
• prevention of heart attacks and strokes by enhancing the effect of drugs that promote blood thinning;
• strengthening immunity;
• lowering the level of cholesterol in the blood, which prevents the development of atherosclerosis and obesity;
• improved digestion;
• stimulating the growth of beneficial bifidobacteria, which contributes to the normalization of the digestive tract;
• elimination of inflammatory processes;
• acceleration of tissue regeneration processes;
• lowering blood pressure;
• decrease in blood sugar.

What foods contain chitin?

Chitin is found in its pure form in the outer skeleton of crabs, shrimp and lobsters.

In addition, this substance is present in certain types of algae, in mushrooms (the most popular among our compatriots are mushrooms and oyster mushrooms), yeast. By the way, the wings of butterflies and ladybugs also contain chitin.

But that's not all: for example, in Asian countries, the lack of chitin is compensated by eating locusts, crickets, beetles and their larvae, worms, grasshoppers, caterpillars and cockroaches.

Glycogen

Glycogen (this carbohydrate is also called "animal starch") is the main form of storage of glucose, and this kind of "conserved energy" in a short time period can make up for a glucose deficiency.

What is this about? Carbohydrates that enter the body with food, when passing through the digestive tract, are broken down into glucose and fructose, which provide human systems and organs with energy. But some of these monosaccharides enter the liver, being deposited in it in the form of glycogen.

Important! It is glycogen, "canned" in the liver, that plays an important role, which consists in maintaining the concentration of glucose in the blood at the same level.

Important! Glycogen concentrated in the liver is almost completely depleted 10-17 hours after eating, while the content of muscle glycogen decreases significantly only after prolonged and intense physical exertion.

A decrease in glycogen concentration is signaled by the appearance of a feeling of fatigue. As a result, the body begins to receive energy from fat or from muscles, which is extremely undesirable for those who purposefully increase muscle mass.

Expended glycogen must be replenished within one to two hours, which will help to avoid an imbalance between fats, carbohydrates, proteins.

What foods contain glycogen?

Glycogen is absent in foods in its pure form, but to replenish it, it is enough to eat carbohydrate-containing foods.

Carbohydrates have a rather complicated classification. What types of carbohydrates are there? what effect do they have on the body? knowing this is very important, because your success depends on what carbohydrates you eat.

What are carbohydrates:

Hello, dear friends, perhaps I will start this article by refuting the myth that carbohydrates are to blame for the problem of excess weight. Let's see what's what.

In the human body, carbohydrate metabolism converts saccharides and their derivatives into energy, which is why carbohydrates are simply required to be present in human nutrition. The formation of energy in our body occurs due to the oxidation of glucose, which, in turn, is essential for the normal functioning of all organs. It is especially important for the activity of the brain; it cannot do without it. Eating carbohydrates allows you to cover up to 55% of all the necessary energy costs of the body.

Derivatives of carbohydrates are found in all cells of the body, they also perform a building function. In plants, carbohydrate derivatives are fiber, but in our body, complex carbohydrates are found in bones, cartilage, and cell membranes. Carbohydrates take part in enzymatic formation.

Fiber, which vegetables contain, improves intestinal motility, having a rough structure, allows you to more thoroughly digest food and remove toxins from toxins. Pectins are responsible for stimulating digestion - these are polymeric carbohydrate molecules. Individual carbohydrates are involved in the work of nerve impulses, which is very interesting. I hope that you have enough arguments to understand the importance of carbohydrates, and not to cross them out of your diet.

Carbohydrates have their own classification, which will be discussed below.

Complex carbohydrates:

Starchy carbohydrates:

• brown rice
• Oat groats
  
• millet groats
• Corn grits
• Pearl barley
• Barley groats
• Buckwheat

We have already discussed the importance of starchy carbohydrates above, so I advise you to use them, in reasonable amounts, naturally, and along with proteins. In order for the protein to be delivered to the muscle cell, insulin is required, which is actively released when carbohydrates are consumed. It is this property that makes professional athletes use protein-carbohydrate cocktails after training.

Fibrocarbohydrates:

Basically, fibrocarbohydrates are represented by vegetables and herbs. Their energy value is low, but they have a very high thermal effect. Vegetables, which contain a lot of fiber, can be eaten always and in any quantities. But, for example, if you take cabbage, which consists almost entirely of fiber, then it is better to use it 1-2 times a day, or in very small portions throughout the day, because excessive fiber intake threatens with increased gas formation.

Simple carbohydrates:

Monosaccharides:

Monosaccharides (fructose, glucose and galactose) are produced by our body during the breakdown of complex carbohydrates (glucose). Fructose is simply fruit sugar. Fruits are necessary, simply because they contain many vitamins that are useful to us. It is advisable to consume them after training, in reasonable quantities (1 medium apple will be enough, or a grapefruit), or for breakfast in the morning.

Disaccharides:

Your worst enemy is disaccharide products. These include foods that are made up mostly of sugar:

• All kinds of fruit marmalade
• jams
• Cakes
• syrups
• Chocolate, candies
  
• Jam
• Marmalade

Professional athletes focus on the use of complex carbohydrates, completely excluding simple ones. This rule gives them stable energy for training, without a significant risk of gaining excess fat.

Excessive intake of carbohydrates is expressed in the following states:

• Obesity (due to the inability to use the energy received)
  
• Increased hyperactivity
• Shiver
• distraction
• Cardiovascular pathologies
• Negative effect on the pancreas

Carbohydrate deficiency is expressed in the following conditions of the body:

• Laziness, apathy
• Depression
• Loss of energy, lethargy
• Liver disorders
• Metabolic disease
• Depletion of glycogen stores
• Violation of protein and fat metabolism

Three rules to help you eat carbohydrates correctly:

• Eliminate foods that are almost entirely sugar, or the percentage of sugar in them is high enough
  
• Keep track of your fructose intake
  
• Opt for Complex Carbohydrates (Starches and Fibrocarbs)

The role of carbohydrates is to be responsible for regulating the energy balance of the body, storing glycogen, which serves as a kind of nourishment, or, more simply, energy for training. Review your diet, have you often consumed drinks or cakes, flour products, chips, and other bad foods? You have read this article and found out which carbohydrates are good and which are bad. Remember these properties, stick to the rules and do not allow yourself too much.

Hello Andrey.

Carbohydrates are the main source of human energy, a building material for enzymes and cell membranes, and an indispensable regulator of blood sugar levels, despite the fact that they are no more than 3% in the body (in the blood, liver, heart, muscles and energy reserves). It is an organic substance composed of carbon, hydrogen and oxygen. Depending on the speed with which carbohydrate molecules break down and turn into one or another subspecies of substances, they are divided into simple and complex.

fast carbohydrates

Simple, or fast, carbohydrates are divided into linear glucose, fructose and sucrose. Glucose is essential for brain function and metabolism. Fructose raises blood sugar levels very little when compared to classic sugar. However, in terms of taste, it is much sweeter. All the harm of carbohydrates, which all talk shows and women's magazines talk about, fits into the concept of "sucrose". It is thanks to this useless carbohydrate, which is instantly converted into pure fat, that the sides and stomach grow. The list of simple carbohydrate foods is quite long. These are, first of all, confectionery, flour, sweet drinks and juices, honey, jams, sweet vegetables and fruits, and much more.

Slow carbs

Complex, complex, or slow, carbohydrates are made up of polymers of cyclic glucose that break down gradually, layer by layer, releasing energy in the stomach and intestines in small portions. Thanks to this property, after eating complex carbohydrates, you will not be disturbed by the feeling of hunger for a long time, and the digestive process will work like clockwork. Useful complex glucose polymers include nutritious starch, the body's operational energy reserve - glycogen, and invaluable pectins and fiber for metabolism. The list of complex carbohydrate foods is also extensive:

• cereals;
• legumes;
• durum pasta;
• nuts;
• potato;
• cabbage;
• pumpkin;
• tomatoes;
• strawberry;
• raspberry;
• citrus fruits, etc.

Carbohydrates and Diet

How to properly consume simple and complex carbohydrates depends on what goal you set for yourself: lose weight or build bulky muscles.

Dieters should eliminate simple carbohydrates as much as possible (except for fresh seasonal fruits and vegetables) and replace them with complex carbohydrates containing fiber. Such whole food maintains a feeling of satiety for a long time, slows down the absorption process, stabilizes sugar levels, helps to remove decay products from the body, and is also rich in vitamins and minerals. Sedentary and dieting people are advised to eat 4 g of carbohydrates per 1 kg of body weight per day. Such people should have breakfast with complex carbohydrates (cereals, rye or yesterday's bread, durum pasta), and dine with green vegetables and protein foods.

Carbohydrates and strength training

Active athletes who exercise 3-4 times a week need 6-7 g of carbohydrates per 1 kg of weight. According to nutritionists, the correct ratio of complex and simple carbohydrates in the diet of a healthy person should be 3:1. Unlike people who lead a sedentary lifestyle, the nutrition of athletes largely depends on the training schedule. So, if you are planning a strength training in the morning, but you don’t have time to have a full breakfast 1.5 - 2 hours before it, but you don’t exceed the daily dose of carbohydrates, then a late dinner with complex carbohydrates is what you need. The same complex carbohydrate meal is recommended 2 to 3 hours before an evening workout, as a lack of energy can lead to dizziness or fainting. Simple carbohydrates (apple, banana, pear) CAN be eaten with an acute feeling of hunger 15 - 20 minutes before training and SHOULD be eaten 30 - 60 minutes after it during the so-called carbohydrate window, when increased levels of adrenaline and cortisone begin to destroy muscles instead of in order to build them.

Sincerely, Alexander.

24.02.2015 26930

Nutrition

What are carbohydrates?

• What are carbohydrates?
• What are the “right” carbohydrate sources and how to include them in your diet?
• What is the glycemic index?
• How is the breakdown of carbohydrates?
• Do they really turn into body fat after processing?

Starting with theory

Carbohydrates (also called saccharides) are organic compounds of natural origin, which are mostly found in the plant world. They are formed in plants during photosynthesis and are found in almost any plant food. Carbohydrates include carbon, oxygen and hydrogen. Carbohydrates enter the human body mainly with food (found in cereals, fruits, vegetables, legumes and other products), and are also produced from certain acids and fats.

Carbohydrates are not only the main source of human energy, but also perform a number of other functions:

Of course, if we consider carbohydrates solely from the point of view of building muscle mass, then they act as an affordable source of energy. In general, in the body, the energy reserve is contained in fat depots (about 80%), in protein - 18%, and carbohydrates account for only 2%.

Important: Carbohydrates accumulate in the human body in combination with water (1g of carbohydrates requires 4g of water). But fat deposits do not need water, so it is easier to accumulate them, and then use them as a backup energy source.

All carbohydrates can be divided into two types (see image): simple (monosaccharides and disaccharides) and complex (oligosaccharides, polysaccharides, fiber).

Monosaccharides (simple carbohydrates)

They contain one sugar group, for example: glucose, fructore, galactose. And now about each in more detail.

Glucose- is the main "fuel" of the human body and supplies energy to the brain. It also takes part in the formation of glycogen, and for the normal functioning of red blood cells, about 40 g of glucose per day is needed. Together with food, a person consumes about 18g, and the daily dose is 140g (necessary for the proper functioning of the central nervous system).

A natural question arises, where does the body then draw the necessary amount of glucose for its work? About everything in order. In the human body, everything is thought out to the smallest detail, and glucose reserves are stored in the form of glycogen compounds. And as soon as the body requires "refueling", some of the molecules are split and used.

The level of glucose in the blood is a relatively constant value and is regulated by a special hormone (insulin). As soon as a person consumes a lot of carbohydrates, and the glucose level rises sharply, insulin takes over, which lowers the amount to the required level. And you don’t have to worry about the portion of carbohydrates eaten, exactly as much as the body requires (due to the work of insulin) will enter the bloodstream.

Foods rich in glucose are:

• Grapes - 7.8%;
• Cherries and sweet cherries - 5.5%;
• Raspberry - 3.9%;
• Pumpkin - 2.6%;
• Carrot - 2.5%.

Important: the sweetness of glucose reaches 74 units, and sucrose - 100 units.

Fructose is a naturally occurring sugar found in fruits and vegetables. But it is important to remember that consuming large amounts of fructose is not only not beneficial, but also harmful. Huge portions of fructose enter the intestines and cause increased secretion of insulin. And if now you are not engaged in active physical activity, then all glucose is stored in the form of body fat. The main sources of fructose are foods such as:

• Grapes and apples;
• Melons and pears;

Fructose is much sweeter than glucose (2.5 times), but despite this, it does not destroy teeth and does not cause caries. Galactose is not found in free form almost anywhere, but most often it is a component of milk sugar, called lactose.

Disaccharides (simple carbohydrates)

The composition of disaccharides always includes simple sugars (in the amount of 2 molecules) and one molecule of glucose (sucrose, maltose, lactose). Let's look at each of them in more detail.

Sucrose is made up of fructose and glucose molecules. Most often, it is found in everyday life in the form of ordinary sugar, which we use during cooking and simply put in tea. So it is this sugar that is deposited in the layer of subcutaneous fat, so you should not get carried away with the amount consumed, even in tea. The main sources of sucrose are sugar and beets, plums and jam, ice cream and honey.

Maltose is a compound of 2 glucose molecules, which are found in large quantities in such products as: beer, young, honey, molasses, any confectionery. Lactose, on the other hand, is mainly found in dairy products, and is broken down in the intestines and converted into galactose and glucose. Most lactose is found in milk, cottage cheese, kefir.

So we figured out the simple carbohydrates, it's time to move on to complex ones.

Complex carbohydrates

All complex carbohydrates can be divided into two categories:

• Those that are digested (starch);
• Those that are not digested (fiber).

Starch is the main source of carbohydrates that underlies the food pyramid. Most of it is found in cereals, legumes and potatoes. The main sources of starch are buckwheat, oatmeal, pearl barley, as well as lentils and peas.

Important: Use baked potatoes in your diet, which are high in potassium and other minerals. This is especially important because starch molecules swell during cooking and reduce the useful value of the product. That is, at first the product may contain 70%, and after cooking it may not remain 20%.

Fiber plays a very important role in the functioning of the human body. With its help, the work of the intestines and the entire gastrointestinal tract as a whole is normalized. It also creates the necessary nutrient medium for the development of important microorganisms in the intestine. The body practically does not digest fiber, but provides a feeling of rapid satiety. Vegetables, fruits and wholemeal bread (which are high in fiber) are used to prevent obesity (because they quickly make you feel full).

Now let's move on to other processes associated with carbohydrates.

How the body stores carbohydrates

The reserves of carbohydrates in the human body are located in the muscles (2/3 of the total is located), and the rest is in the liver. The total supply is enough for only 12-18 hours. And if you do not replenish the reserves, then the body begins to experience a shortage, and synthesizes the substances it needs from proteins and intermediate metabolic products. As a result, glycogen stores in the liver can be significantly depleted, which will cause the deposition of fats in its cells.

By mistake, many people who lose weight for a more “effective” result significantly cut the amount of carbohydrates consumed, hoping that the body will use up fat reserves. In fact, proteins go first, and only then fat deposits. It is important to remember that a large amount of carbohydrates will lead to rapid weight gain only if they are ingested in large portions (and they must also be quickly absorbed).

Carbohydrate metabolism

The metabolism of carbohydrates depends on how much glucose is in the circulatory system and is divided into three types of processes:

• Glycolysis - glucose is broken down, as well as other sugars, after which the required amount of energy is produced;
• Glycogenesis - glycogen and glucose are synthesized;
• Glyconeogenesis - in the process of splitting glycerol, amino acids and lactic acid in the liver and kidneys, the necessary glucose is formed.

In the early morning (after waking up), blood glucose reserves drop sharply for a simple reason - the lack of nourishment in the form of fruits, vegetables and other foods that contain glucose. The body is also fed by its own forces, 75% of which is carried out in the process of glycolysis, and 25% falls on gluconeogenesis. That is, it turns out that the morning time is considered optimal in order to use the available fat reserves as an energy source. And add to this light cardio loads, you can get rid of a few extra pounds.

Now we finally move on to the practical part of the question, namely: what carbohydrates are good for athletes, as well as in what optimal amounts they should be consumed.

Carbohydrates and bodybuilding: who, what, how much

A few words about the glycemic index

When it comes to carbohydrates, one cannot fail to mention such a term as "glycemic index" - that is, the rate at which carbohydrates are absorbed. It is an indicator of the speed with which a particular product is able to increase the amount of glucose in the blood. The highest glycemic index is 100 and refers to glucose itself. The body, after consuming food with a high glycemic index, begins to store calories and deposits fat deposits under the skin. So all foods with high GI are faithful companions in order to rapidly gain extra pounds.

Products with a low GI index are a source of carbohydrates, which for a long time, constantly and evenly nourish the body and ensure a systematic intake of glucose into the blood. With their help, you can adjust the body as correctly as possible for a long-term feeling of satiety, as well as prepare the body for active physical exertion in the gym. There are even special tables for foods that list the glycemic index (see image).

The body's need for carbohydrates and the right sources

So the moment has come when we will figure out how many carbohydrates you need to consume in grams. It is logical to assume that bodybuilding is a very energy-consuming process. Therefore, if you want the quality of training not to suffer, you need to provide your body with a sufficient amount of “slow” carbohydrates (about 60-65%).

• duration of training;
• load intensity;
• metabolic rate in the body.

It is important to remember that you do not need to go below the bar of 100g per day, and also have 25-30g in reserve, which fall on fiber.

Remember that an ordinary person consumes about 250-300g of carbohydrates per day. For those who work out in the gym with weights, the daily rate increases and reaches 450-550g. But they still need to be used correctly, and at the right time (in the morning). Why do you need to do it this way? The scheme is simple: in the first half of the day (after sleep), the body accumulates carbohydrates in order to “feed” their body with them (which is necessary for muscle glycogen). The remaining time (after 12 hours) carbohydrates are quietly deposited in the form of fat. So stick to the rule: more in the morning, less in the evening. After training, it is important to adhere to the rules of the protein-carbohydrate window.

Important: protein-carbohydrate window - a short period of time during which the human body becomes able to absorb an increased amount of nutrients (used to restore energy and muscles).

It has already become clear that the body needs to constantly receive nourishment in the form of “correct” carbohydrates. And to understand the quantitative values, consider the table below.

The concept of “correct” carbohydrates includes those substances that have a high biological value (amount of carbohydrates / 100 g of product) and a low glycemic index. These include products such as:

• Baked or boiled potatoes in their skins;
• Various cereals (oatmeal, barley, buckwheat, wheat);
• Bakery products from wholemeal flour and with bran;
• Pasta (from durum wheat);
• Fruits that are low in fructose and glucose (grapefruits, apples, pomelo);
• Vegetables are fibrous and starchy (turnips and carrots, pumpkins and zucchini).

These are the foods that should be included in your diet.

The ideal time to consume carbohydrates

The most appropriate time to consume a dose of carbohydrates is:

• Time after morning sleep;
• Before training;
• After training;
• During a workout.

Moreover, each of the periods is important and among them there is no more or less suitable one. Also in the morning, in addition to healthy and slow carbohydrates, you can eat something sweet (a small amount of fast carbohydrates).

Before you go to training (2-3 hours), you need to feed the body with carbohydrates with an average glycemic index. For example, eat pasta or corn/rice porridge. This will provide the necessary supply of energy for the muscles and brain.

During classes in the gym, you can use intermediate nutrition, that is, drink drinks containing carbohydrates (every 20 minutes, 200 ml). This will have a double benefit:

• Replenishment of fluid reserves in the body;
• Replenishment of muscle glycogen depot.

After training, it is best to take a rich protein-carbohydrate shake, and after 1-1.5 hours after the end of the training, eat a heavy meal. Buckwheat or barley porridge or potatoes are best suited for this.

Now is the time to talk about the role carbohydrates play in the muscle building process.

Do carbs help build muscle?

It is generally accepted that only proteins are the building material for muscles and only they need to be consumed in order to build muscle mass. In fact, this is not entirely true. What's more, carbs not only help with muscle building, they can help with weight loss. But all this is possible only if they are consumed correctly.

Important: in order for the body to have 0.5 kg of muscle, you need to burn 2500 calories. Naturally, proteins cannot provide such an amount, so carbohydrates come to the rescue. They provide the body with the necessary energy and protect proteins from destruction, allowing them to act as building blocks for muscles. Also, carbohydrates contribute to the rapid burning of fat. This is due to the fact that a sufficient amount of carbohydrates contributes to the consumption of fat cells, which are constantly burned during exercise.

It must also be remembered that, depending on the level of training of the athlete, his muscles can store a larger supply of glycogen. To build muscle mass, you need to take 7g of carbohydrates for every kilogram of body. Do not forget that if you began to take more carbohydrates, then the intensity of the load must also be increased.

In order for you to fully understand all the characteristics of nutrients and understand what and how much you need to consume (depending on age, physical activity and gender), carefully study the table below.

• Group 1 - predominantly mental / sedentary work.
• Group 2 - service sector / active sedentary work.
• Group 3 - work of medium severity - locksmiths, machine operators.
• Group 4 - hard work - builders, oilmen, metallurgists.
• Group 5 - very hard work - miners, steelworkers, loaders, athletes during the competitive period.

And now the results

To ensure that the effectiveness of training is always on top, and you have a lot of strength and energy for this, it is important to adhere to certain rules:

• The diet for 65-70% should consist of carbohydrates, and they must be “correct” with a low glycemic index;
• Before training, you need to consume foods with average GI indicators, after training - with low GI;
• Breakfast should be as dense as possible, and in the morning you need to eat most of the daily dose of carbohydrates;
• When buying products, check the glycemic index table and choose those that have medium and low GI values;
• If you want to eat foods with high GI values ​​(honey, jam, sugar), it is better to do this in the morning;
• Include more cereals in your diet and eat them regularly;
• Remember, carbohydrates are protein assistants in the process of building muscle mass, so if there is no tangible result for a long time, then you need to review your diet and the amount of carbohydrates consumed;
• Eat non-sweet fruits and fiber;
• Remember wholemeal bread, as well as baked potatoes in their skins;
• Constantly replenish your stock of knowledge about health and bodybuilding.

If you follow these simple rules, then your energy will noticeably increase, and the effectiveness of training will increase.

Instead of a conclusion

As a result, I would like to say that you need to approach training meaningfully and with knowledge of the matter. That is, you need to remember not only what exercises, how to do them and how many approaches. But also pay attention to nutrition, remember about proteins, fats, carbohydrates and water. After all, it is the combination of proper training and high-quality nutrition that will allow you to quickly achieve your goal - a beautiful athletic body. Products should be not just a set, but a means to achieve the desired result. So think not only in the hall, but also during meals.

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