Carbohydrates

There are different types of carbohydrate, and each type is treated differently by our bodies. For instance, glucose and bran are both carbohydrates, but they are on different ends of the energy spectrum. Glucose enters the bloodstream quickly and initiates a fast and high insulin response, while the energy in bran never makes it into the bloodstream because of its indigestibility and tends to mediate the insulin response by slowing the rate at which other energy sources enter the bloodstream. These within-carbohydrate differences mandate that athletes should carefully consider the type of carbohydrate that might be best under different circumstances. Glucose is the main source of fuel for muscular activity, and the higher the exercise intensity, the greater the reliance on glucose as a fuel. When glucose runs out, the athlete stops performing. Therefore, understanding how to keep glucose from becoming depleted should become a major focus of an athlete's nutrition practices. Sustaining carbohydrate sufficiency is problematic because, unlike either protein or fat, humans have a limited storage capacity for carbohydrate. Carbohydrate adequacy becomes even more critical at higher levels of exercise intensity because there is a greater reliance on carbohydrate as a source of muscular fuel. Despite years of research confirming the importance of maintaining carbohydrate availability for sustaining muscular endurance and mental function, many athletes still believe protein is the critical substrate for achieving athletic success. Although all substrates are important, delivering the right amounts of carbohydrate at the right time optimizes the limited carbohydrate stores, ensures better carbohydrate delivery to the brain, and improves endurance performance. By comparison, the common focus on excess protein consumption does little to enhance performance or a sense of well-being.

Carbohydrates Types

Carbohydrate Metabolism

Glycolysis

Gluconeogenesis

Carbohydrate Utilization During Exercise

Central Fatigue Theories

Carbohydrate Requirements

Carbohydrates and Physical Activity