Our brains and nervous systems also rely on an adequate supply of carbs in order to maintain concentration and the ability to react.
Carbohydrates are mostly contained in plant-based foods such as fruit, vegetables, bread and processed cereal products. Products of animal origin such as milk also contain carbohydrates, however, in the form of lactose.
Carbohydrates for competitions
Carbohydrates are stored as glycogen in the muscle and liver. In order to best fill this store, a carbohydrate-based diet is recommended, particularly one to two days before exertion. During exertion, high-carb stores also assist performance and prevent premature fatigue. Multipower HIGH ENERGY bars and ISO DRINK are well-tolerated and provide fast and sustained energy through the right carbohydrate mix. The period directly after a workout should be used to top up energy reserves and rebuild any muscle tissue that has been damaged through exercise. Products with a combination of carbohydrates and protein are ideal, such as Multipower's RE-CHARGE DRINK.
Carbohydrates for muscle gain
Carbohydrates are also important when it comes to building muscle. Muscle gain is only possible through a greatly increased and regular supply of nutrients and calories. Carb-rich products provide an effective way of ensuring the necessary calorie surplus of around 500 kcal per day. Carbs provide the necessary energy for intensive training - a fundamental requirement for building muscle. After training, it is important to provide the body with the necessary nutrients in order to repair any micro-injuries to muscle tissue that are incurred during workouts, thereby allowing the muscle to grow. A combination of carbohydrates with protein as in Multipower's FIT PROTEIN or 55G PROTEIN SHAKE ensures efficient nutrient supply to the muscles. The depleted energy stores in the muscle are also replenished, thereby promoting overall recovery.
Carbohydrates for body weight management
Various studies have shown that an energy-reduced diet with high-quality protein combined with exercising can lead to significant weight loss and positive changes in body shape. A further study backs up the long-term success in maintaining body weight if the glycaemic index (GI) is also lower. Low-GI foods include eggs, fish, meat, vegetables, salad, some fruit and nuts. Foods such as potatoes, pasta, sweets and some fruit juices have a high GI. It is definitely important to increase protein intake to have a healthier, more figure-conscious diet. Protein supplements such as shakes are ideal for this, as they are low in calories and at the same time contain very little fat.