Diet

carbohydrates

introduction

Carbohydrates will too Saccharides (Sugar) called. They consist of carbon, acid and hydrogen atoms and are a collective term for various sugar compounds.

Carbohydrates belong next to the Proteins and fats to the Main nutritional ingredients and above all provide energy for the daily stresses our body is exposed to. While walking, To run, Breathing, sitting and exercising ensure that carbohydrates constantly provide new energy for the Musculature is provided. In addition to providing energy, carbohydrates are also for that Stability and structure retention in cells, Tissues and Organs responsible.

One gram of carbohydrate provides 4.1 kcal (kilocalories) of energy and is quickly available compared to fat and protein. Carbohydrates are stored in our body as glucose. The main locations are the liver with about 140 grams and the Skeletal muscles with up to 600 grams. The various foods containing carbohydrates can be differentiated according to their glycemic index (GI), which provides information on the rate of carbohydrate intake from food. The higher the glycemic index, the more carbohydrates can be absorbed.

Carbohydrates are also used in many other everyday products. You can find yourself in Adhesives and Film rolls again.

chemistry

Carbohydrates are next to that Fats (Lipids) and Proteins (Proteins) one of the three main nutrients for the human body. They can be divided into Simple sugars (Monosaccharides) and Polysaccharides (Polysaccharides); the latter are made up of the former.

The most important monosaccharides for humans are:

glucose (glucose)
Fructose (Fructose)
Mannose
Galactose (Lactose).

When put together in certain combinations, they emerge Disaccharides how:

Maltose (two glucose molecules)
Sucrose (Glucose + fructose)
lactose (Glucose and galactose).

The Polysaccharides in turn consist of one much larger numberl complex interlinked Monosaccharides. In plants This storage form of carbohydrates is called Strength, in flesh (and accordingly also in human body) Glycogen. The only difference between the two lies in the way the monosaccharides are linked to one another.

Are now carbohydrates ingested with food, they must first be in theirs to be absorbed into the bloodstream Disassembled monosaccharide components become.
The fact that this step in the There is no need for monosaccharides, is the basis for the wisdom "Glucose goes straight into the blood". The Disassembly begins in the oral cavity in the form of the im saliva contained enzyme Amylase.
The degradation is then continued in Intestinal tractbefore the monosaccharides from inside the intestine through the intestinal wall cells in the surrounding Blood vessels can be transported and distributed from there in the body.

Carbohydrates are only available in the form of Monosaccharides from the blood into the body cells.
There are essentially three possibilities here: Either the molecules used as building blocks, for example for the Blood types determining sugar molecules on the Surface of the red blood cells, or they become Energy generation used - they can either go directly to ATP, quasi the energy unit of the body, to be broken down or to Glycogen, of the Carbohydrate storage form of the body to be joined together.
The latter happens at Nutrient excess and the resulting glycogen can then later if necessary again dismantled and its individual parts Generation of ATP be used.

effect

Estimated 50-60% of the human Energy requirements are covered by carbohydrates.
You will be in the form of the Monosaccharides from the Intestines ins blood recorded. Are the carbohydrates as Polysaccharides supplied, these must first be split into monosaccharides.
This already starts in Oral cavity thanks to the Saliva and continues in the intestinal tract. The carbohydrates absorbed from the intestines are important for the Blood sugar level and are distributed in the body via the blood.
Especially in liver and Skeletal muscles added and there the storage form of the carbohydrates, the Glycogento be put together. In the case of skeletal muscles, the monosaccharides can too directly to energy generation - This happens especially when carbohydrates are used during a physical exertion are fed.

When considering the role of carbohydrates in providing energy in the course of physical activity, be it in the context of, for example heavy physical labor or during the Sports, it shows that after about 10-20 seconds the supplies ATP, of the "Energy currency“Of the body, as well as Creatine phosphate, from which ATP can be formed in the short term, are running out. At this point the body begins Carbohydrates for ATP production and thus to be used for energy supply.
First, the glucose is removed from the blood ("Blood sugar“) With the help of the so-called Glycolysis reduced.
Following will be Glycogen stocks broken into muscles and liver - glycogen is, so to speak, the storage form of glucose and other monosaccharides.

Do you now know the fact that Carbohydrate stocks in the form of glycogen essential for the Maintaining physical activity It quickly becomes clear that the intake of carbohydrates is especially for athlete is indispensable.
Because only those who can hold out the training over a certain period of time (which is only possible if sufficient carbohydrates available stand), can look forward to a training effect.

Incidentally, carbohydrates are particularly important for that brain and the Erythrocytes, the oxygen-carrying red blood cells. Both cover their entire Energy requirement exclusively from carbohydrates.
In addition, carbohydrates fulfill numerous other functions in the body, apart from generating energy: For example, they serve as Building blocks of supporting tissues of the body how bone and Ribbons as well as numerous other vital body components such as Blood group molecules.

Occurrence

Carbohydrates can be divided into different groups. The sugars include the Fructose (Fructose), Malt sugar (Maltose), Lactose (Lactose) and Slimy sugar (Galactose). These sugars are found primarily in fruits such as bananas, apples, pears, plums and pineapples and are mostly a mixture of glucose and fructose.

The lactose, the milk sugar comes in all Dairy products, such as cheese, milk, yogurt, and cottage cheese.

Of the Table sugar (Sucrose), which is used for baking and cooking, is made up of equal proportions of glucose and fructose. In soft drinks such as cola, Fanta, Sprite and other effervescent drinks, there is usually a glucose-fructose syrup, which is usually composed of approx. 55% fructose and 45% glucose. This mixture has a high sweetening power and ensures that certain dishes taste sweet.

Another way in which carbohydrates appear in our food is that Strength. These are long chains of glucose molecules determined by their structure only are difficult to digest. For example, strength comes in everyone Cereals (Wheat, oatmeal, corn, buckwheat, rye, etc ...). But carbohydrates also occur in nuts and legumes in the form of starch. Lentils, white, green and red beans, kidney beans, walnuts, hazelnuts and Brazil nuts in particular contain a high proportion of starch. But vegetables like potatoes and sweet potatoes also contain a lot of starch, so these two foods are a good source of carbohydrates.

Another group of carbohydrates are those Fiberthat are not as high in energy as starch (fiber has 1.5 to 3 kilocalories per gram, starch has 4.1 kilocalories per gram). Dietary fiber therefore hardly serves as a energy supplier and are largely eliminated from the body. You can in soluble and insoluble fiber subdivide. The soluble fiber can be found in fruits, vegetables and legumes. The insoluble fiber is found in chaff, bran, grain husks, and seeds.

Of the glycemic index says something about the rate of carbohydrate absorption through digestion. The foods with that highest glycemic index are glucose (100), baguette (95), cornflakes (81), Mashed potatoes (85) and white rice (87).

dosage

In contrast to proteins and fats, carbohydrates are not vital (essential). The body can survive and provide energy without carbohydrates. However, carbohydrates are the fastest way to get energy. (see also: Diet without carbohydrates)
A general dosage recommendation for carbohydrates is 55% of daily calories should be included in carbohydrates. However, it is difficult to give such a general recommendation as each person needs different amounts of carbohydrates. This can be influenced by gender, age, weight, height and level of activity.

More active people need more carbohydrates for energy and to protect against ketosis. Muscle proteins are burned to produce energy, as no more carbohydrates are stored in the body. Since an athlete would rather build muscle, he should always make sure that there are enough carbohydrates in the body to avoid ketosis. For athletes who want to build muscle, a dosage of three to six grams of carbohydrates per kilogram of body weight is recommended. Endurance athletes, on the other hand, need far more carbohydrates and should consume six to nine grams of carbohydrates per day for every kilogram of body weight. Those who do not engage in active sport can get by on around 120 grams of carbohydrates per day without falling into ketosis.

side effect

Too many carbohydrates can lead to obesity.

As with so much, the same applies to carbohydrates: too much is unhealthy. Because they have carbohydrates Calories.
Please note here: Becoming excessive amounts Supplied in carbohydrates can be those produced in the body from the carbohydrates Fission products, the monosaccharides, not only serve as a building block for building glycogen, but also for Build up body fat! So anyone who eats excess carbohydrates, believing that carbohydrates do not contain any fat and therefore cannot make you fat, is on the wrong track!

But not just in terms of things Obesity Carbohydrates in abundance can cause harm. The monosaccharides in the blood produce the Blood sugar level - So it is easy to understand that the blood sugar level rises after meals rich in carbohydrates.
At intact regulatory systemthat is based on the interplay of insulin and Glucagon - both hormones that are in the pancreas are produced and released into the blood from there - this rise in blood sugar level is kept within narrow limits.
But is the regulation - for example with one Diabetes mellitus - may affect after eating the Blood sugar levels rise uncontrollably and in extreme cases up to one hyperglycemic coma a coma caused by high blood sugar levels.
Also in less severe casesIf the regulation is impaired to such an extent that it is not noticeable externally after carbohydrate meals, it leads slightly, but it does permanently high blood sugar levels too diverse Damage throughout the body: The range extends from Vascular disease (arteriosclerosis, Heart attacks, Strokes) over Nerve disorders to diabetic foot syndrome.
But not only those who already suffer from impaired blood sugar regulation should make sure that their carbohydrate intake is kept in moderation: because also who is healthy and has excessive carbohydrates eats burdened so that pancreas, the switching point of blood sugar regulation, with the risk of overload and the resulting impairment of regulation.
Another negative effect of increased carbohydrate intake is the effect of the Insulinsthat after high carbohydrate meals more poured out becomes. This not only helps to keep the blood sugar level in check, it also helps inhibits at the same time also the Fat loss!

Obvious, but still worth mentioning: Excessive consumption of carbohydrates, not just in terms of glucose („sugar“), Can Caries Advance. Namely, the carbohydrates serve bacteria as food that determined as the end product Acids excrete, which then in turn Attack teeth. Therefore, it is imperative that a diet rich in carbohydrates is sufficient Oral hygiene to pay attention.

Carbohydrate intake in the evening

A popular opinion in the context with carbohydrates and Lose weight States that carbohydrate meals in the evening overweight provoke. Especially those supported by many celebrities Low carb diets are based on this thesis. But can it be confirmed so generally?

In order to get to the bottom of this question, it is necessary to look again at the role of Insulins to keep in mind. Supply of Carbohydrates causes a in the pancreas increased secretion of insulinwhose job it is to keep blood sugar levels under control.
Furthermore inhibits but it also does Fat loss. During the day, the body meets its energy needs mainly through the meals it eats; at night to a greater extent via the depletion of reserves.
Will this one nightly dismantling now due to the increased insulin level High-carbohydrate evening diets inhibited, it is easy to see that carbohydrates can lead to weight gain in the evening or make it difficult to lose weight.

However: Anyone who assumes that they will be able to consume more carbohydrates during the day by avoiding carbohydrates in the evening is fooling themselves. Because crucial is and remains the total quantity the number of calories consumed throughout the day. Those who eat more calories than they consume gain weight, regardless of when they eat. So doing without in the evening cannot work miracles and make you forget the “sins” of the day!

In contrast, there is even Aspects, the for an intake of carbohydrates in the evening speak. The production of Melatonin, which is called "Sleep hormone“Known as it sleep-inducing works. Melatonin will from tyrosine built, one amino acid. So whoever eats food containing tyrosine in the evening triggers melatonin production and can do so sleep better - Adequate sleep in turn is an important part of numerous Weight Loss Tactics.

Pro and contra arguments can finally be summarized as follows: Most important for weight control still owns the Total in calories that are consumed throughout the day. A longer one Carbohydrate break per day, however, can help reduce that Fat burning in progress bring to.
This break must be not necessarily in the evening However, this model is the best option, because you “slept through” the break - and you don't have to be as disciplined as if you were to take your carbohydrate break during the day.

Carbohydrates in beer

„Beer makes you fat"- this wisdom or also the so-called"Beer belly“Are indications that high beer consumption is not exactly conducive to the line. But what is this effect based on?

A 0.33 liter bottle of beer contains, depending on the type and brand, about 10.3 grams of carbohydrates. That makes sense when you think about that beer from grain will be produced.
The 10.3 grams of carbohydrates in turn have a calorific value of 42 kilocalories. However, that amounts to Total calorific value the 0.33 liter of beer to approx 150 kilocalories. This means that the carbohydrates make up less than a third of the calorific value of the beer and the majority for the Calorific value of the alcohol itself - which, strictly speaking, also belongs to the class of carbohydrates in a chemical sense.

If you take a closer look at the carbohydrates in beer, it is mainly about Sugar alcohols. One of them is this Sorbitol, also called a food additive E420 is known.
It is only contained in beer in the milligram range and therefore does not make a significant contribution to the calorific value of the beer, but it can high beer consumption diarrhea cause. In addition, beer mainly contains sugar alcohol Mannitol (E421), as well as glucose (glucose), Fructose (Fructose) and Maltose (Malt sugar).
Those who do not want to do without beer but want to keep their carbohydrate consumption low can go to Diet beer To fall back on. When making these beers, the usable carbohydrates are almost completely fermentedwhich translates into a significantly lower carbohydrate content and in less calories reflects.

In general: Beer can actually make you fat when consumed at high levels. However, this is less due to the carbohydrates it contains, but rather to the high calorific value of the alcohol contained.
There are even recommendations while drinking beer complementary carbohydrate foods to take in. This is based on the observation that alcohol consumption is increasing Hypoglycemia that you want to prevent with the intake of carbohydrates. This hypoglycemia can arise because it is responsible for gluconeogenesis, i.e. the New production of sugar in the liveras well as the "Excipient“ NAD is needed as for the breakdown of alcohol. Is the liver so with it busy breaking down the alcohol, their capacities are no longer sufficient for the constant formation of new glucose, whereby the Blood sugar level drops.
However, it is subject to this phenomenon strong individual fluctuations and mainly affects diabetics who have impaired blood sugar regulation.

Nutritional supplement

At a Food supplements it is a variable substance that is supposed to support the body's metabolism by taking it and developing its effects. One also speaks of so-called Supplements. As the name suggests, dietary supplements are “supplements”, which means that the intake of Carbohydrate Supplements For example, it should not replace food intake and the preparation is regarded as the only source of carbohydrates. The point of dietary supplements, including carbohydrate supplements, is to provide one Compensate for deficiency. This can result from an increased need for carbohydrates through intense exercise. Often, however, athletes in the context of muscle building training consume carbohydrates as a dietary supplement in spite of carbohydrate and protein-rich food to help them optimize muscular regeneration. It is definitely important, however, that the supplement may not represent a substitute.

Carbohydrates are considered a group of our three main nutrients and are therefore a popular supplement used. By taking Carbohydrates as a dietary supplement, the Energy generation be positively influenced. Carbohydrates are primarily there to to provide energy quickly via ATP. In another form, the so-called GlycogenHowever, carbohydrates can also be stored in the body. These storage units are then used again to provide energy when required.

Much of the energy we need is provided by carbohydrates, so we should get enough of it through food, roughly 4g per kilogram of body weight per day. Depending on the sporting activity or physical requirement, the need can of course be increased. If this requirement cannot be met through normal food intake, various carbohydrate supplements are available today. The body is not able to produce carbohydrates and thus the main source of energy itself. This is why it is so important to use dietary supplements when necessary. Carbohydrates are mostly like in foods Pasta, loaf, rice and Potatoes contain. Dietary supplements are optionally available as Powder preparations or in the form of Latches or Capsules. These can be spread over the day, before and / or after training, depending on requirements.

After the sport

Carbohydrates contribute to regeneration after exercise.

To understand the role of carbohydrates in proper nutrition after exercise, one must keep in mind that especially after endurance training the Glycogen stores of the body cells to a large extent used up are. In this situation, the enzymes and metabolic processes that are responsible for replenishing these stores are particularly active.
So now it makes sense Consume carbohydratesto this To support operation and thus the regeneration of the body to ease. It is useful here, mostly quickly usable carbohydrates because the increased utilization capacity of the body's cells can only be observed in a short period of time after exercise.

The intake of carbohydrates after exercise in the form of appears to be particularly useful Juices or fruitsbecause in it especially quickly usable carbohydrates are included and at the same time that arisen during sport Counteracted fluid deficit becomes.

So that you can be more familiar with this topic, read our new topic "Carbohydrates table'.

Muscle building

So that our Muscles They need enough carbohydrates as well Egg whites be available. A combination of intense strength training and good nutrition are then a prerequisite for an optimal Muscle mass growth. Carbohydrates and weight training make that possible Muscle building and increase fat burning at the same time. Intensive strength training results in small lesions in the muscles, so-called Microfiber tears, which in the form of sore muscles can express.

A diet that is particularly focused on building muscle is that Anabolic diet.

An important aspect of building muscle well is that Recovery from these lesions. The substance group of carbohydrates in particular fulfills this task and supports the regeneration of the Musculature. Therefore, especially in the area of strength training with the goal of building as many muscles as possible, it makes sense to consume enough carbohydrates after training to get the To positively influence regeneration. In addition to regeneration, the supply of carbohydrates after training also ensures that our body's energy stores are replenished. The need for carbohydrates can be increased by a certain training level and corresponding muscle mass, even at rest, so that you have to take care to consume enough carbohydrates between strength training units. Otherwise, in addition to burning fat, the body also begins to break down the muscles, as they contain substances that provide energy. So that the training effect of building muscle is not lost, care must always be taken to ensure that there is sufficient carbohydrate and protein intake.

So the only main function of carbohydrates is adequate regeneration ability during muscle building training. In Combination with egg white are the carbohydrates next to one good training plan, discipline and balanced diet an important pillar for muscle building. Strength training not only promotes muscle building, but also increases personal performance level and storage capacity. Finally, you should know that you are careful not to consume uncontrolled amounts of carbohydrates. Above a certain limit, carbohydrates no longer support regeneration but are stored in the body in the form of glycogen.