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Carbohydrates and physical activity

Adequate reserves of carbohydrates (muscle glycogen, liver glycogen and blood glucose) are the decisive factor for optimal performance in sports. Daily adequate intake of carbohydrates is necessary to replenish muscle and liver in the period between daily training sessions or between competitions. Consuming carbohydrates before physical exertion helps to achieve good results due to replenishment of glycogen stores in muscles and liver, and during the load - to improve the performance by maintaining blood glucose levels and oxidation of carbohydrates.

Baby food for gaining muscle mass

Don't think that strong muscles are a feature of our post-Soviet times. Weightlifters in the USSR were concerned with gaining muscle mass no less than modern bodybuilders.

Easily digestible carbohydrates

Easily digestible carbohydrates are organic substances that act as a source of energy for the body. Let's consider the features and role of carbohydrates in nutrition, the main products rich in these substances, as well as a diet with a limited amount of them.

Zone diet

It is suggested that in order to achieve peak performance, athletes should follow the Zone Diet, which may promote optimal athletic performance by...

Carbohydrates after physical activity

Replenishing muscle and liver glycogen stores after strenuous exercise is essential to minimizing fatigue...

Fructose during physical activity

Because fructose has a low glycemic index (it causes a weaker blood glucose and insulin response), athletes may mistakenly believe it is a better source of energy...

Liquid and solid carbohydrates

Liquid and solid carbohydrate foods are equally effective in increasing blood glucose levels and exercise performance...

Carbohydrate intake during exercise

Carbohydrate feeding during a 1-hour workout allows athletes to perform longer workouts and/or more powerful bursts at the end of the workout.

Carbohydrate intake before physical activity

Athletes are warned against consuming large amounts of carbohydrates before exercise. The warning is based on research.

High-carbohydrate liquid supplements

High-carb supplements are not a substitute for regular food, but are intended to provide additional calories when needed...

Muscle glycogen supercompensation

The carbohydrate loading method was originally a weekly regimen that began with a series of grueling workouts one week prior to...

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