nutricion-deportiva

Type of carbohydrates and performance

09 Jan 2018 • 4 min de lectura

Surely you want the effort you make to suppose the maximum possible benefits, so it is important to dedicate some attention to worrying about all the factors that influence your results. For us it is something fundamental, so We want to explain how the types of carbohydrates that you eat influence your sports performance. Amilpectin is a carbohydrate of a very high biological value. It is a starch that elite athletes use a lot, but that any of us can use, since it has an important and effective effect on our body. You can find it in our Bio Energy Gel And it is the only carbohydrate present in many of our products both energy and recuperators: Energy Drink, Recovery Drink, Isotonic Drink and Sub9 Energy Drink. Like any other carbohydrate, the function of amylopectin is to provide energy for the body. With its use we will increase the energy and capacity of the muscles to endure the training routine much better. What differentiates this hydrate from the rest is its size, since it is a smaller molecular size that makes its assimilation by our body easier. Its level of osmolarity is lower than other carbohydrates, So you need less water for digestion and assimilation. The term osmolarity refers to the measure that expresses the level of concentration of the components of various solutions. The concept derives from the osmotic pressure that changes in the body's cells when the dissolution in question is introduced. Therefore, at less osmolarity less water we will need to digest a food. This is a great advantage while exercising because it requires less fluid, we do not run dehydration risk and assimilation is faster. This characteristic also makes the organism assimilate it quickly, which translates into a greater contribution of glycogen to blood in less time, thus improving the response by the organism and thus energy consumption. Therefore It is a carbohydrate that will help us to recover after intense training, as well as help us to prepare for this same training.

Advantages of amylopectin

Restore the muscle glycogen level by 75% faster.
Abandon your stomach approximately 75% faster.
It is capable of providing glucose to blood, liver and muscles approximately twice faster than other carbohydrates.
Improve performance 23%
Avoid the destruction of muscle proteins by almost 80%.
It facilitates the transport of energy and minimizes the risk of cramp due to its low osmolarity.
Increases the contribution of fluids to blood flow and ensures good glycogen levels without altering our usual diet or affecting performance.

Before, during and after training

Taking it before exercise will help us to have an optimal load of glucose and be able to deal with training.
If we take it during sports, it will be in long routines in which fatigue can make an appearance.
After the sports effort when we have trained or competed intensely and to avoid consuming the muscle that costs us so much to achieve. If we feed correctly before training, it will not be necessary to consume it before, but it is more advisable to do it during or after training.

Literature:

Alan Allan Aragon and Brad Jon Schoenfeld. Nutrient Timing review: Is there a post-Excise Anabolic Window? Aragon and Schoenfeld Journal of the International Society of Sports Nutrition 2013, 10: 5 http://www.jissn.com/content/10/1/5
Leiper JB1, Aulin KP, Söderlund K. Improved Gastric Emtying Rate in Humans of A Unique Glucose Polymer With Gel-Forming Properties. Scand J Gastroenterol. 2000 Nov; 35 (11): 1143-9.
Piehl Aulin K, Söderlund K, Hultman E. Muscle Glycogen Resynthesis Rate in Humans after Supplementation of Drinks Containing Carbohydrates With Low and Molecular High Massses. Eur J Appl Physiol. 2000 Mar; 81 (4): 346-51.
Matthew, S.H.; Costill, D.L.; Trappe, S.W. (1994) DRINKING BEHAVIOR AND EXERCISE-TERMAL STRESS Role OS DRINK CARBONATION. Int J Sport Nut, 4 (1): 8-21.