What is the role of carbohydrates in the body? (The importance of carbohydrates in bodybuilding)

The role of carbohydrates in the body

The most important functions of carbohydrates in the body include the following:

Provide energy for the body

One of the main functions of carbohydrates is to provide energy to the body. Most carbohydrates in foods are digested and converted to glucose before they enter the bloodstream. Glucose in the blood is then absorbed by the body’s cells and used to produce adenosine triphosphate (ATP). Cells in this state can use ATP to power a variety of metabolic functions. Adenosine triphosphate can be obtained from both carbohydrates and fats. But usually the body’s cells prefer to use carbohydrates as an energy source.

energy saving

If your body has enough glucose to meet its needs, then it can store extra glucose for later use. Glucose stored in the body is called glycogen, which is found mainly in the liver and muscles. The liver usually contains 100 grams of glycogen. These stored glucose molecules can be released into the bloodstream and provide energy throughout the body. This function helps maintain blood sugar levels between meals. Unlike glycogen in the liver, glycogen in muscle can only be used by muscle cells. Glycogen in the muscles is essential for high-intensity exercise. The amount of glycogen in the muscles varies from person to person, but can be estimated at approximately 500 grams.

When a person has all the glucose their body needs and their glycogen stores are full, the body can convert excess carbohydrates into triglyceride molecules and store them as fat.

The effect of carbohydrate intake on maintaining body muscles

The role of carbohydrates in the body is even to help maintain muscle. When glucose is low in carbohydrates, muscle can be broken down into amino acids and converted to glucose or other compounds for energy. In this case, the muscle mass is depleted and this is not good at all. Severe loss of muscle mass is associated with a risk to health. To prevent muscle mass loss, it is necessary to include some carbohydrates in your diet.

Improve gastrointestinal health by consuming carbohydrates

Unlike sugars and starches, dietary fiber does not break down into glucose. There are two types of fibers: soluble and insoluble. Soluble fiber is found in barley, legumes, and the inner parts of fruits, and as it passes through the body, it absorbs water and forms gel-like substances. This increases the volume of the stool and softens it to pass easily through the intestine. Insoluble fiber also helps reduce constipation by giving volume to the stool, allowing the contents of the digestive tract to move faster. This type of fiber is found in whole grains, skins and seeds of fruits and vegetables. Many fibers are actually carbohydrates. Research shows that insoluble fiber is also effective in maintaining gastrointestinal health.

The relationship between heart health and carbohydrate intake

Undoubtedly, eating large amounts of refined carbohydrates is harmful to the heart and may even increase the risk of developing diabetes. But consuming dietary fiber can help with heart health and help control diabetes. Some studies have shown that a daily intake of about 10 grams of soluble fiber supplements can reduce bad cholesterol (LDL) levels by up to 7%. Several studies have shown that the risk of heart disease is reduced by 9 percent for every 7 grams of extra dietary fiber that people consume per day.

Carbohydrate intake in diabetics

Fiber, like other carbohydrates, does not raise blood sugar. In fact, soluble fiber delays the absorption of carbohydrates in the digestive tract. This will lower your blood sugar levels after eating meals. Therefore, the role of carbohydrates in the body can even be in controlling blood sugar. A review of 35 studies found that people who took soluble fiber supplements daily had a significant reduction in their fasting blood sugar.

What is the role of carbohydrates in bodybuilding?

Carbohydrates must be consumed for muscle recovery after strenuous exercise. The most important thing you need after strenuous exercise is to replace glycogen storage in the body. Exercise can lower muscle glycogen levels. Therefore, it is better to consume carbohydrates after the end of exercise to maximize the recovery speed. Carbohydrates can increase insulin levels, allowing glycogen to be synthesized faster. If you try to eliminate carbohydrates completely from your diet, after a while you will have strong food cravings and you will be more inclined to consume harmful sweets. Carbohydrates have the following benefits for bodybuilders:

• Provide essential nutrients for the body such as vitamins and minerals.
• By providing the necessary energy for the body, they help the person to perform faster and sharper exercises.
• They replace glycogen stores and prevent muscle wasting.

We suggest that after exercise, in addition to protein shake, you also use useful carbohydrates.

Types of carbohydrates

There are generally three types of carbohydrates:

• Starch or complex carbohydrates
• Simple sugars or carbohydrates
• Fiber

Simple and complex carbohydrates are both converted to glucose (blood sugar). Simple carbohydrates are made up of one or two sugar molecules, but complex carbohydrates are made up of three or more sugar molecules. Fiber is found in healthy carbohydrates but is not digested or broken down. Simple sugars are found in fruits and dairy products. Whole grains and legumes are in the group of complex carbohydrates. Fiber can also be found in many healthy carbohydrates such as fruits, vegetables, whole grains and legumes.

Keep in mind that processed and refined carbohydrates are high in calories but almost devoid of any nutrients. Excessive use of them results in overweight, which can be a factor in diabetes, high blood pressure and heart problems.

The final word

In this article, we examined the role of carbohydrates in the body. This macronutrient is one of the foods that must be used in the diet. You may think that eating carbs is not important in exercise and only protein helps build muscle. But if you read this carefully, you now know that such a notion is not true. You can view and buy a variety of carbohydrate supplements in various reputable brands in the positive online green pharmacy.