High-quality carbohydrates are important sources of energy for bodybuilders and strength athletes

Anyone who does sport and demands their body regularly must also pay attention to a balanced diet. The need for various nutrients such as proteins, minerals and vitamins depends on various factors. Age, gender, weight and health status must all be taken into account when determining nutritional needs. For example, older people need more minerals and carbohydrates when exercising than young people. Last but not least, you should then think about how to optimally meet your own nutritional requirements.

The type of sport also plays a role when it comes to proper sports nutrition. A bodybuilder needs a different nutrient intake than a marathon runner or swimmer. In addition, the individual basal metabolic rate and metabolism also play an essential role in the correct supply of nutrients.

Essential nutrients required for physical performance

Sufficient reserves of strength are required so that the body can deliver the desired performance. One of the most important sources of energy for performance is carbohydrates. Carbohydrates are sugar molecules that serve as fuel for the brain and muscles. They come in different forms, differentiated according to the length of the chain. The body can use the simple sugar straight away; the two to fourfold sugars must first be broken down into the individual molecules so that the body can use them. A good sports nutrition offers Carbohydrates specially tailored to the sportthat provide the body with the right energy both immediately and in the long term

Carbohydrates play an important role in sports nutrition

In the area of ​​carbohydrates in particular, the body that is regularly exercised is dependent on an optimal supply in order to build up targeted reserves. To meet this need, many sports nutrition products are available, which come in different flavors as bars, drinks as well in powder form ensure the body's supply of carbohydrates. Both the dosage and the intake of carbohydrates with sports nutrition are very easy. A shake, for example, can be prepared quickly and easily and thus offers exactly the right range of carbohydrates that the body needs for performance. In addition, the carbohydrate intake - for example with bolts - can also be carried out in a targeted manner on the go.

Combine the carbohydrates in your diet perfectly

The carbohydrate intake in athletes should be based on high-quality carbohydrates through diet. Cooked durum wheat noodles, for example, are slowly processed by the body and thus keep the blood sugar level constant over a long period of time. Vegetables that are cooked to the bite and whole grain products, cereal flakes, basmati rice or parboiled rice and dried fruits are also good sources of carbohydrates in the diet, which ensure a constant blood sugar level. In contrast, the consumption of very soft-boiled carbohydrate sources is unfavorable, because they make the blood sugar level rise and drop again just as quickly. With heavy loads in sport, this can lead to hypoglycaemia.

How long do the carbohydrate stores stay full in the body?

Those who fill their carbohydrate stores with high quality with the right foods and sports nutrition can easily consume them for a period of up to an hour. If the training session is longer or if there are competition conditions, the carbohydrate stores must be replenished at the latest one and a half hours after the start of the training or competition. Now it applies, at most every 30 minutes supply high quality carbohydrates. 30 to 60 grams of carbohydrates within an hour is optimal. The various forms of carbohydrates in sports nutrition in the form of drinks, bars or shakes make it easy to fill up the carbohydrate stores even during training or competition, without burdening the organism with digestive work that would result from other food intake. With good sports nutrition, the supply can be dosed precisely and specifically and easily absorbed. You shouldn't forget to take in sufficient fluids for continuous performance, i.e. approx. 250 ml per half hour.

For consistently high performance in sport, the body is absolutely dependent on a supply of high-quality carbohydrates. On the one hand this can be achieved through diet, but on the other hand through a targeted and high quality nutritional supplements that is optimally tailored to the needs of those who do sports.