Carbohydrates


Carbohydrates are one part of the three main food sources of a daily intake alongside Fats and Protein. We utilise carbohydrates as main fuel for a number of functions throughout our daily lives. Without carbohydrates we would not function efficiently and would not fulfil our goals in sports.
Carbohydrates are found in a number of food groups. We will start by briefly explaining Complex and Simple carbohydrates

Complex:
A complex carbohydrate is a source of food that has its fibre content unprocessed. By this we mean it has not had its natural form changed in anyway also referred to as starchy carbs. Food sources that you would class as complex carbohydrates would be, rice, pasta, bananas, beans, lentils and potatoes. Complex carbohydrates take longer to digest and are an excellent source of slow release energy.
The more intense physical exercise we undertake would require a higher intake of carbohydrate to ensure our bodies stay in a balanced state with regards to glycogen stores.
Complex carbohydrates are classed as good carbs and should be focused on when preparing any of you daily diet plans.

Simple carbohydrates will provide a faster release of energy but will also be less effective over long periods of time. When consuming simple carbohydrates we should always try and concentrate on utilising natural sources such as strawberries, apples, grapefruit, oranges, plums, blackcurrants etc, these are classed as good sourced simple carbohydrates
The other source of simple carbohydrates is processed such as, toffee, chocolate, wine gums. These would be classed as bad simple carbohydrates.
We have compiled a large number of foods that are classed as good and bad carbohydrates that can be found within the advice area on our site.

We will also take a quick overview of what the Glycemic Index means….

The common start point which most dieticians adhere to is glucose, which has a GI of 100; all carbohydrates are then measured against this figure…
The higher the GI number the faster it raises the blood sugar levels which in turn would suit replacing energy levels after endurance activities.

The Lower the GI number the slower it raises the blood sugar levels which would be beneficial for those tyring to lose weight

Classification

 

GI Range

 

 

Examples

 

Low GI

55 or less

Most fruits and vegetables, whole grains, nuts, fructose and products low in carbohydrates

Medium GI

56–69

Whole wheat products, basmati rice, sweet potato, sucrose

High GI

70 and above

baked potatoes, white bread, white rice, cornflakes, extruded cereals, glucose