Carbohydrates have always been the subject of controversy among losing weight. Because of, that the need of each organism in them is individual, we tried to collect all the necessary information in this manual in order for you to calculate your carbohydrate rate, as well as received it from healthy sources. Do you try lose weight, exercise to gain mass or want to run your own first half marathon.
Carbohydrates are an essential component of cells in organs and tissues, the main source of providing them with energy. They are most important for people involved in sports. But many nutritionists “blame” them for fast weight gain, others, on the contrary, eat them for losing weight. Who is right? Let’s take a closer look at what we need carbohydrates in the body and which sources are better to choose.
- What are carbohydrates?
- Classification
- Simple
- Difficult
- The value of carbohydrates for the body
- Carbohydrate metabolism
- Carbohydrates and insulin
- Norms for an Adult
- Choose the Right Carbs
- Your carbohydrate needs
- Calculator
- Carbohydrate needs calculator
- What you need to know about low-carb diets
- What do you need to know about a high-carb diet?
- Carbohydrate-rich foods
- Carbohydrates in Bodybuilding
- Carbohydrate and Weight Loss
- What are carbohydrates?
- Classification
- Simple
- Difficult
- The value of carbohydrates for the body
- Carbohydrate metabolism
- Carbohydrates and insulin
- Norms for an Adult
- Choose the Right Carbs
- Your carbohydrate needs
- Calculator
- Carbohydrate needs calculator
- What you need to know about low-carb diets
- What do you need to know about a high-carb diet?
- Carbohydrate-rich foods
- Carbohydrates in Bodybuilding
- Carbohydrate and Weight Loss
What are carbohydrates?
Carbohydrates are found in almost any food and have energy value of 4 cal / g. But not all of them are the same, and different types of them affect your body in different ways. Food usually contains a combination of two types of carbohydrates: simple and difficult.
Carbohydrates are complex chemical compounds consisting of carbon, oxygen and hydrogen. The first discoveries by science were described. formula: Cx (H2O) y, as if carbon atoms are bonded to several water atoms (hence title). It has now been proven that carbon atoms in a carbohydrate molecule connected individually with hydrogen, hydroxyl (OH) and carboxyl (C = O) groups. However, the former name is firmly took root.
Classification
Depending on the number of carbon atoms in the composition The molecules distinguish the following groups:
- Monosaccharides or simple sugars. They are also called “fast.” carbohydrates or “easily digestible.” These include glucose, rabinose, galactose, fructose.
- Disaccharides or complex sugars (sucrose, maltose, lactose) with cleavage break down into two monosaccharide molecules.
- Polysaccharides – starch, fiber, pectins, glycogen (animal starch). These are “slow” carbohydrates – they break down into for several hours.
Simple
Simple carbohydrates are often referred to simply as “sugar.” They consist of two connected sugar blocks. These blocks may be glucose, fructose and galactose. Because the chains are short, they are easy destroy, that’s why they taste sweet, they only need touch your tongue. They are also quickly digested and absorbed into the blood.
Read more about the health hazards and benefits of sugar.
Simple carbohydrate foods include sweeteners. (sugar, syrup, honey), sweets, jellies, jams and refined flour. Fruits, vegetables, beans and milk also contain quick sugars, but also they contain important vitamins and minerals, fiber and protein, therefore, they should not be limited.
Difficult
Complex carbohydrates are different in that they simply contain fiber, which slows down their absorption. They consist of three or more sugars, chain-linked and usually found in products that also rich in protein, healthy fats, vitamins and minerals. They contain the same sugars as simple ones, but their chains are longer and their harder to break. It is because of this that their taste does not seem so sweet. Longer chains also slow digestion, and this leads to a smoother insulin response and a longer feeling satiety. Complex carbohydrate-rich foods include: bread, rice, pasta, beans, whole grains and vegetables.
Fiber is a type of dietary fiber that is not absorbed in the body. The uniqueness of fiber lies in its ability increase in size and not digested by food enzymes produced in the stomach and small intestine. Swollen plant mass, passing through the entire gastrointestinal tract, cleans its walls of undigested food residues, stimulates intestinal motility.
The value of carbohydrates for the body
Biological role: living organisms carbohydrates perform following functions:
- Energy, which is carried out in the process of metabolism. As a result of oxidation of 1 g of carbohydrates, about 4 kcal energy.
- Hydroosmotic – support the osmotic pressure of the blood, provide fabric elasticity.
- Structural: participate in the construction of cells, of which almost joint cells are completely composed. Together with proteins form a row enzymes, secrets, hormones.
- Engaged in the synthesis of DNA, ATP, RNA.
- Fiber and pectin contribute to functioning intestines.
Carbohydrate metabolism
The metabolism (metabolism) of carbohydrates in the human body is complex multi-stage process:
- The breakdown of complex sugars and polysaccharides into simple sugars, which are rapidly absorbed into the blood.
- The breakdown of glycogen to glucose.
- Aerobic breakdown of glucose to pyruvate, followed by aerobic oxidation.
- Anaerobic glucose oxidation.
- Interconversion of monosaccharides.
- The formation of non-carbohydrate foods is energy.
Carbohydrates and insulin
In the chain of transformations, a special place is occupied by simple sugar – glucose. Normal glucose metabolism in the body occurs with a special hormone of the pancreas – insulin. He regulates human blood sugar by reducing breakdown glycogen in the liver and accelerate its synthesis in the muscles. Insulin helps glucose get inside the cell.
Insulin deficiency disrupts the carbohydrate metabolism of the body, leading to to the development of a disease called diabetes.
Norms for an Adult
The body’s need for carbohydrates depends on the degree its physical activity and is 250-600 g. People regularly workouts that load your body, you need to consume per day 500–600 g stick to the following recommendations:
- Easily digestible carbohydrates should not be abused so as not to provoke obesity. However, before and after training, it’s reasonable the amount of simple sugars will quickly restore strength.
- Be sure to use polysaccharides for normal bowel function;
- Most carbohydrates that enter the body must make up complex sugars. Splitting into a complex, long-lasting pattern, they will provide the body with energy for a long time.
Choose the Right Carbs
When it comes to food and drink, choose options, filled with useful trace elements and vitamins. In this you The three rules below will help. But, let’s note in the end, what if you are a very agile person who wants to enhance his performance, then not all of these rules will suit you.
- Eat more complex carbohydrates from natural food
Vegetables, legumes, nuts and seeds, 100% whole grain bread, pasta, brown rice – these foods are a good source fiber, vitamins, minerals and protein.
- Eat less processed foods
Foods such as white rice, white bread, and plain pasta are more processed, and therefore lost fiber.
- Eat simple carbohydrates in moderation
Most sources of simple (fast) carbohydrates are considered “empty calories” because they contain virtually no micronutrients, but high in calories. They are also more likely all become the culprits of jumps in blood sugar. Fruit and milk are exceptions because they are high in content vitamins and minerals.
Your carbohydrate needs
To function fully, our bodies need carbohydrates, in especially glucose, which the body prefers to use for nutrition of tissues and internal organs – and this is the only source energy for red blood cells. When the body is short carbohydrates, the body begins to use protein from muscles and organs, to create glucose.
The recommended daily intake of carbohydrates is 130 g. This is the minimum essential for brain health, red blood cells and central nervous system. Not getting enough energy, you risk losing muscle mass that your body will spend on creating glucose.
130 g is the minimum for adults. Most people need more. According to American experts, 45-65 percent energy from your daily calorie intake should come from carbohydrates. This percentage difference is due to the fact that each the body is individual and there is no single approach that perfect for everyone at once.
The approximate daily intake of carbohydrates should be 50% of the number of calories in food per day, but this is an average figure, which we advise you to change, depending on your goals.
How to determine your daily need?
- Decide what percentage of protein you need and convert it. decimal (e.g. 50% – 0.5)
- Multiply your daily calorie intake by the number obtained and get the amount of calories you need to get from carbohydrates.
- Divide this number by 4 to get the right amount. carbohydrates in grams.
Calculator
Carbohydrate needs calculator
Age Пол Рост Вес Цель Активность
If you are not sure what percentage of carbohydrates is right for you, but just follow the rule of the thumb:
For weight loss, start with 45-50% and reduce the percentage. At active workouts for more than an hour daily or preparing for an event that will require remarkable stamina from you (to For example, a marathon), then you better increase the percentage to 55-65%.
| Type of activity | Recommended Rate |
| Very light weight exercises | 3-5 g / kg |
| Medium Intensity Exercise 60 min / d | 5-7 g / kg |
| Medium / High Intensity Endurance Exercises, 1-3 b / d | 6-10 g / kg |
| Exercises of medium or high intensity, 4-5 h / d | 8-12 g / kg |
What you need to know about low-carb diets
The average “low carb” diet reduces the amount of calories derived from carbohydrates is up to 40% and below. We are not will deny that many people have lost weight using this approach to nutrition, and also retained a new figure, following the same rules. That is why it is popular, but we hasten to note that this is not the only way to lose weight and it is not suitable for everyone.
A low-carb diet (especially restrictive) is highly influential to your blood sugar, which can lead to unpleasant side effects. These include a feeling of discomfort, trembling, irritability, blurred vision, problems with coordination, and much more. Because of these side effects, people may be it’s hard to stick to a low-carb diet.
If you want to experiment with a low-carb diet, then here are six tips to help you make the transition. eating smoother:
- Do not ignore low sugar
You can’t accurately identify the symptoms you’ll experience. because they are very different from person to person. When you start switching to low carb diets, stay tuned symptoms of low blood sugar (you can see them below). If you notice them at home, then eat something rich carbohydrates. For example, a piece of fruit, crackers or a slice of bread
- Make your transition easy
Use the app to track your nutrition as at least a week after the transition so that you have a good understanding of how many grams of carbohydrates you consume daily. Then slowly lower the number, 5-10 percent (30-50 g daily) every week until you reach your goal. Also not forget to raise your fats and proteins to replace carbohydrates trimmed from your diet.
- Choose balanced, wholesome food.
Make sure you select quality products – whole grains foods, fruits and vegetables – they are also full of fiber, vitamins and minerals. Choose quality sources protein: eggs, lentils, chicken, tofu and low fat beef and pork. Prefer unsaturated fats from those foods that contain monounsaturated and polyunsaturated fats. To such Products include: fish, nuts, avocados and olive oil.
- Don’t forget about water
If you cut back on the amount of carbohydrates in your diet, then you, most likely, start consuming more protein. To your body correctly used the obtained protein, it will need an impressive amount of water.
- Be aware of potential quick weight loss.
If you lose more than one kilogram per week, be careful. Most likely, you lose weight from “water” and muscles, and not from fat. Increase your calorie intake to lose weight more slowly. but lose not muscle, namely fat.
- Keep track of your happiness
Be honest with yourself: Are you happy on a low-carb diet? Are you feeling well? Our body can adapt to any amount of carbohydrates, but for some people, the need for calories and the effects of low sugar can be almost unbearable. If you think your diet is too low carbohydrates, then do not be afraid to return to your usual diet mode. Reducing carbohydrate levels, again, don’t the only way to lose weight and it is not suitable for everyone. Уyou are much more likely to maintain your weight and reach goals, if you will be comfortable in your body in process.
What do you need to know about a high-carb diet?
An increased percentage of carbohydrates in the diet will help positively. affect your stamina and the results of your workouts, in features, aerobic (running, swimming, cycling), because that the more carbohydrates you eat, the more glucose your body save in the form of muscle glycogen. More glycogen he stores, the more energy you will have for the next workout.
For an optimal workout, the number of carbohydrates you need is important. ate (in grams), not the percentage of calories that the body received of them. Use this guide to calculate recommended grams of carbohydrates needed in your daily the diet.
Carbohydrate-rich foods
Proper carbohydrate intake requires balanced the use of “fast” and “slow”. For ease of compilation individual menu and characteristics of products with a “carbohydrate point Vision “was introduced indicator – glycemic index, it is often denoted by the acronym GI. It shows how fast it will change. blood glucose after a certain product.
In more detail about where carbohydrates are contained with details a table.
The higher the quantitative value of this level, the greater insulin is produced, which in addition to glucose metabolism in the body performs the function of accumulating fat reserves. More often and stronger fluctuations in blood glucose occur, the less likely the body stock up carbohydrates in the muscles.
Slow, complex carbohydrates are characterized by low and medium GI, fast (simple) – high.
Low GI in:
- cabbage
- bean
- apples
- apricot
- drain
- grapefruit
- peaches
- apples
Medium GIs have:
- oatmeal and cookies from it
- pineapples
- green pea
- rice
- millet
- pasta
- buckwheat
High Glycemic Index Products:
- sweets
- grape
- bananas
- honey
- dried fruits
- potatoes
- carrot
- White bread
Carbohydrates in Bodybuilding
To build muscle, you should adhere to the following Tips:
- Use the daily rate necessary for athletes carbohydrates.
- When creating a menu for the day, it is important to select products based on their GI score. Products having low and / or medium GI need consume based on the calculation of 2.5 g of carbohydrates per 1 kg of weight person. High GI foods should come with food in amount not more than 2 g per 1 kg of weight.
- Ideal time to eat high GI level – within 3 hours after training.
- The body actively stores carbohydrates in the form of intramuscular glycogen in the morning, no later than 6 hours after the man woke up.
Carbohydrate and Weight Loss
For many, carbohydrates are associated exclusively with sweets, and, therefore, and overweight. However, there is a simple way direct energy to losing weight. It’s not about the so-called carbohydrate diets, yet a limitation in protein and healthy fats may adversely affect the health of the body. Therefore, such cardinal diets are possible only after an individual consultation with a doctor.
You can and should independently adjust your diet. However you need to do this correctly and, first of all, you should abandon fast carbohydrates. Sports practitioners are allowed to eat a little products with high GI (their daily dosage should not exceed 1 g per kilogram of weight). Low and / or medium glycemic foods index should be consumed from the calculation: 2 g of carbohydrates per 1 kg weight.
You can not deny yourself in any group of products. Carbohydrates must come from cereals, vegetables, fruits, bread.
Carbohydrates should be an essential part of the diet of any person, especially if he is engaged in physical activity. After all, they are main source of energy! Plan your diet correctly. Be energetic and beautiful!
Sources: C.A. Rosenbloom, E.J. Coleman (Eds.) Sports Nutrition A Practice Manual for Professionals. 5th edition. Academy of Nutrition and Dietetics, Chicago, IL; 2012.