Diet is an important factor affecting the success of fitness.

But most people's understanding of diet may only stop at the following levels

• Weight loss: eat less carbohydrates
• Muscle gain: eat more protein

In fact, this dietary method is not 100% correct, especially the importance of carbohydrates is greatly underestimated. In reality, it has a significant impact on muscle growth and athletic performance.

1. Carbohydrates are one of the three major macronutrients

Carbohydrates, fats and proteins are all metabolized in the bodyProvide energy to the body

Unless there is a special circumstance, for health and sufficient physical fitness, it should not reject any food in the diet, nor should it arbitrarily adjust the intake ratio.

When dieting, only eating fruits and vegetables, or trying more extreme diets like the ketogenic diet (high fat, low carb), these behaviors are not scientific enough

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• 1 gram of carbohydrates contains 4 calories
• 1 gram of fat contains 9 calories
• 1 gram of protein contains 4 calories

2. Carbohydrates provide the fastest energy

When carbohydrates are eaten into the stomach, the breakdown process is as follows↓

Simple carbohydrates, such as fructose in fruitDue to their small molecular weight, they are broken down and absorbed the fastest, and the energy supply is also the fastest, which can quickly increase blood sugar concentration.

You often see athletes before competition or training eat sugar to ensure they have enough physical reservesGenerally, the supplement is simple carbohydrate, but its energy supply is not persistent.Complex carbohydrates, such as starch

Due to their large molecular weight, they must first be broken down into simple carbohydrates before being absorbed, so they are digested slowly and their energy supply is also slower than that of fat and protein, but still faster than fat and proteinAthletes supplement complex carbohydrates

Generally, it is necessary to ensure a certain time interval with the competitionFor example, the day before dinner or several hours before the competition. Because complex carbohydrates not only digest slowly, but if eaten in excess, they may also bring digestive pressure, but their benefit is more persistent energy supplyDue to the above characteristics

Carbohydrates are the fastest energy source for the body, and complex carbohydrates should be the main foodHigh intensity athletes should have felt this, if there is not enough carbohydrate supplementation, it is easy to feel a lack of physical strength and lack of strength

3. Carbohydrates can prevent muscle loss

The carbohydrates we eat from food, if after meeting the body's energy needs, will first be stored in the form of glycogen in the liver and muscles. If there is still a surplus, it will be converted into fat. Glycogen and fat can both be considered as energy reserves in the body

When we eat not enough carbohydrates, the body will use these stored energy, and the muscle glycogen can be broken down into glucose to provide energy

So, to build more muscle, although you need to ensure sufficient protein intake, you also cannot take in too little carbohydrates, otherwise there may be muscle loss

Summary

Carbohydrates are the fastest energy source

1. Consuming carbohydrates before exercise can stabilize blood sugar, delay fatigue and enhance athletic performance
2. General dietary ratio: 40% carbohydrates, 30% fat, 30% protein
3. END.

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