11 Articles
Carbohydrates, alongside fats, are the most important energy sources for the body. Energy is particularly essential for the muscles and the brain.
They belong to the group of so-called macronutrients. They are found in starchy foods such as pasta or rice, bread, as well as in fruit or sugary drinks. Carbohydrate-rich foods are especially important for athletes, as they are our primary source of energy.
They belong to the group of so-called macronutrients. They are found in starchy foods such as pasta or rice, bread, as well as in fruit or sugary drinks. Carbohydrate-rich foods are especially important for athletes, as they are our primary source of energy.
Overview
They consist of sugar molecules (saccharides), which are grouped according to the number of sugar units in a molecule.
The basic building blocks (monosaccharides) are glucose (dextrose), fructose (fruit sugar), galactose, and ribose. When these combine, so-called double sugars (disaccharides) are formed, such as lactose (milk sugar), sucrose (table sugar), or maltose (malt sugar).
When more and more carbohydrate building blocks are linked together, oligosaccharides and polysaccharides are formed, such as starchy maltodextrin or fiber-rich cellulose.
Glucose
Glucose (dextrose) is a simple sugar that occurs either in free form or in bound form, such as in disaccharides (e.g. lactose or sucrose), in oligosaccharides (raffinose), or in polysaccharides (e.g. starch, cellulose, or glycogen).
Glucose triggers increased insulin release, a hormone that promotes the transport of nutrients into the cells. As a result, cells are well supplied with nutrients. A catabolic metabolic state is prevented by rapid insulin release and nutrient storage. Glucose is also a fast source of energy. It is no coincidence that dextrose is known for providing a quick energy boost. Therefore, constant glucose intake is particularly interesting for athletes.
Fructose
Fructose (fruit sugar) is absorbed more slowly by the body than glucose, but in combination with glucose it can refill energy stores very quickly. In the intestine, fructose is transported into the bloodstream through the intestinal wall via special transport proteins such as GLUT5 and GLUT2. Unlike glucose, the body does not require energy for this process. Another difference is that glucose sends satiety signals to the brain, whereas fructose does not. As a result, drinks sweetened with fructose produce little feeling of fullness.
Waxy maize starch
Waxy maize starch consists of long-chain and branched carbohydrates that can be absorbed and processed particularly quickly by the body due to their molecular weight. For this reason, athletes often rely on waxy maize starch. It is released gradually into the body, ensuring a constant supply. The main active component of waxy maize starch is amylopectin. This can spread well in the stomach so athletes do not feel overly full — which is important before exercise.
Waxy maize starch is especially suitable for endurance and team sport athletes, as its high molecular weight provides optimal energy supply over a longer period. Strength athletes can use waxy maize starch for long-lasting muscle supply, which can delay early muscle fatigue.
Palatinose
Palatinose (brand name), also known as isomaltulose, is a disaccharide made of glucose and fructose. Its special feature lies in the bond between the two sugar molecules. In palatinose, there is an α-1,6-glycosidic bond instead of the α-1,2 bond found in sucrose (table sugar). The enzymes (isomaltase) require more time to break down this more stable bond. As a result, palatinose is digested more slowly and provides a continuous energy supply.
Because less insulin needs to be released, blood sugar levels remain relatively stable. Palatinose also has a relatively low glycemic index and is suitable for recreational and amateur athletes, bodybuilders, hardgainers (people who struggle to gain weight), and health-conscious individuals who want to gain less fat during a bulking phase.
Maltodextrin is a water-soluble mixture in which starch has already been broken down by acid or enzymes. This makes it even faster available to the body. It does not stay in the stomach for long but quickly enters the bloodstream and muscles.
Maltodextrin replenishes glycogen stores particularly quickly, making it a good energy source for the body. By building up energy reserves, hypoglycemia and the breakdown of valuable muscle tissue are prevented.
People who have difficulty gaining weight also benefit from maltodextrin. It is almost neutral in taste and can be consumed in high concentrations without making the prepared drink overly sweet. It can also be used to enrich foods such as quark, yogurt, milk, or fruit juices with carbohydrates.
The basic building blocks (monosaccharides) are glucose (dextrose), fructose (fruit sugar), galactose, and ribose. When these combine, so-called double sugars (disaccharides) are formed, such as lactose (milk sugar), sucrose (table sugar), or maltose (malt sugar).
When more and more carbohydrate building blocks are linked together, oligosaccharides and polysaccharides are formed, such as starchy maltodextrin or fiber-rich cellulose.
| Sugar type | Technical term | Examples |
| Simple sugar | Monosaccharide | Glucose, fructose, galactose |
| Double sugar | Disaccharide | Lactose, maltose, sucrose |
| Complex sugar | Polysaccharide | Amylose, cellulose, pectins, maltitol, inulin |
Glucose
Glucose (dextrose) is a simple sugar that occurs either in free form or in bound form, such as in disaccharides (e.g. lactose or sucrose), in oligosaccharides (raffinose), or in polysaccharides (e.g. starch, cellulose, or glycogen).
Glucose triggers increased insulin release, a hormone that promotes the transport of nutrients into the cells. As a result, cells are well supplied with nutrients. A catabolic metabolic state is prevented by rapid insulin release and nutrient storage. Glucose is also a fast source of energy. It is no coincidence that dextrose is known for providing a quick energy boost. Therefore, constant glucose intake is particularly interesting for athletes.
Fructose
Fructose (fruit sugar) is absorbed more slowly by the body than glucose, but in combination with glucose it can refill energy stores very quickly. In the intestine, fructose is transported into the bloodstream through the intestinal wall via special transport proteins such as GLUT5 and GLUT2. Unlike glucose, the body does not require energy for this process. Another difference is that glucose sends satiety signals to the brain, whereas fructose does not. As a result, drinks sweetened with fructose produce little feeling of fullness.
Waxy maize starch
Waxy maize starch consists of long-chain and branched carbohydrates that can be absorbed and processed particularly quickly by the body due to their molecular weight. For this reason, athletes often rely on waxy maize starch. It is released gradually into the body, ensuring a constant supply. The main active component of waxy maize starch is amylopectin. This can spread well in the stomach so athletes do not feel overly full — which is important before exercise.
Waxy maize starch is especially suitable for endurance and team sport athletes, as its high molecular weight provides optimal energy supply over a longer period. Strength athletes can use waxy maize starch for long-lasting muscle supply, which can delay early muscle fatigue.
Palatinose
Palatinose (brand name), also known as isomaltulose, is a disaccharide made of glucose and fructose. Its special feature lies in the bond between the two sugar molecules. In palatinose, there is an α-1,6-glycosidic bond instead of the α-1,2 bond found in sucrose (table sugar). The enzymes (isomaltase) require more time to break down this more stable bond. As a result, palatinose is digested more slowly and provides a continuous energy supply.
Because less insulin needs to be released, blood sugar levels remain relatively stable. Palatinose also has a relatively low glycemic index and is suitable for recreational and amateur athletes, bodybuilders, hardgainers (people who struggle to gain weight), and health-conscious individuals who want to gain less fat during a bulking phase.
Maltodextrin is a water-soluble mixture in which starch has already been broken down by acid or enzymes. This makes it even faster available to the body. It does not stay in the stomach for long but quickly enters the bloodstream and muscles.
Maltodextrin replenishes glycogen stores particularly quickly, making it a good energy source for the body. By building up energy reserves, hypoglycemia and the breakdown of valuable muscle tissue are prevented.
People who have difficulty gaining weight also benefit from maltodextrin. It is almost neutral in taste and can be consumed in high concentrations without making the prepared drink overly sweet. It can also be used to enrich foods such as quark, yogurt, milk, or fruit juices with carbohydrates.
Digestion and processing
Carbohydrates are broken down into small sugar molecules in the body. Larger carbohydrate chains are split by enzymes and broken down into smaller chains until only the smallest building blocks (monosaccharides) remain. These building blocks pass through the intestinal wall into the bloodstream. The blood sugar level rises and sends signals to the brain. The hormone insulin is released. Insulin allows nutrients to be transported into the cells. Sugar, amino acids, and fats can serve as nutrients for the cells and promote anabolism (building processes).
Once carbohydrates are inside the cell, the citric acid cycle takes place — a metabolic process in which energy in the form of ATP (adenosine triphosphate), as well as carbon dioxide and water, is produced from glucose. ATP is required for every muscle movement. If too much sugar is consumed, the energy stores (glycogen stores) are filled. As needed, this glycogen is converted back into glucose and supplies the body with energy (gluconeogenesis). This is particularly important during intense training sessions. If the body has too few carbohydrates in the blood, it can draw on these glycogen reserves at any time.
When insulin opens the gates of the cells, fat burning is blocked. In this situation, the body builds rather than breaks down. For this reason, insulin is also called the “storage hormone” and is important for anyone who wants to build muscle or maintain a constant energy supply, such as endurance and team sport athletes.
Carbohydrates are broken down into small sugar molecules in the body. Larger carbohydrate chains are split by enzymes and broken down into smaller chains until only the smallest building blocks (monosaccharides) remain. These building blocks pass through the intestinal wall into the bloodstream. The blood sugar level rises and sends signals to the brain. The hormone insulin is released. Insulin allows nutrients to be transported into the cells. Sugar, amino acids, and fats can serve as nutrients for the cells and promote anabolism (building processes).
Once carbohydrates are inside the cell, the citric acid cycle takes place — a metabolic process in which energy in the form of ATP (adenosine triphosphate), as well as carbon dioxide and water, is produced from glucose. ATP is required for every muscle movement. If too much sugar is consumed, the energy stores (glycogen stores) are filled. As needed, this glycogen is converted back into glucose and supplies the body with energy (gluconeogenesis). This is particularly important during intense training sessions. If the body has too few carbohydrates in the blood, it can draw on these glycogen reserves at any time.
When insulin opens the gates of the cells, fat burning is blocked. In this situation, the body builds rather than breaks down. For this reason, insulin is also called the “storage hormone” and is important for anyone who wants to build muscle or maintain a constant energy supply, such as endurance and team sport athletes.
Alongside proteins and fats, carbohydrates are the most important source of energy for humans. Foods particularly rich in carbohydrates include bread, rice, potatoes, and pasta.
They provide plenty of energy. 1 g of carbohydrates provides 4 calories. 200 g of rice therefore provides 216 calories, 200 g of pasta 168 calories, one slice of mixed rye bread 48 calories, and 200 g of potatoes about 138 calories. Legumes such as peas, lentils, or beans, tuber crops, fruit and vegetables, and milk are also natural sources.
The body breaks down long, energy-rich carbohydrate chains into their smallest building blocks, monosaccharides. These enter the bloodstream and are transported into body cells with the help of insulin. This is where the energy production process takes place.
Glucose is converted through several metabolic processes into ATP (adenosine triphosphate), carbon dioxide, and water. ATP is the most important source of energy for the body. By splitting off a phosphate group, energy-rich ATP becomes lower-energy ADP (adenosine diphosphate), and this releases the energy the body needs for muscle work.
The body breaks down long, energy-rich carbohydrate chains into their smallest building blocks, monosaccharides. These enter the bloodstream and are transported into body cells with the help of insulin. This is where the energy production process takes place.
Glucose is converted through several metabolic processes into ATP (adenosine triphosphate), carbon dioxide, and water. ATP is the most important source of energy for the body. By splitting off a phosphate group, energy-rich ATP becomes lower-energy ADP (adenosine diphosphate), and this releases the energy the body needs for muscle work.
The glycemic index is a measure used to determine the effect of a carbohydrate-containing food on blood sugar levels.
The glycemic load is an extended measure used to determine the effect of a carbohydrate-containing food on blood sugar levels. Unlike the glycemic index, it also takes into account the total amount of available carbohydrates in a food that the body can digest and absorb.
| Food | Glycemic index |
| Glucose | 100 |
| French fries | 90 |
| Honey | 80 |
| Raisins | 65 |
| Banana | 60 |
| Melon | 60 |
| Spaghetti | 45 |
| Oat flakes | 40 |
| Green beans | 30 |
The glycemic load is an extended measure used to determine the effect of a carbohydrate-containing food on blood sugar levels. Unlike the glycemic index, it also takes into account the total amount of available carbohydrates in a food that the body can digest and absorb.
Whether it’s the Atkins diet, the LOGI method, or the New York weight-loss program by David Kirsch: low carb is trending — and for good reason. A carbohydrate-reduced but protein-rich diet is ideal for losing weight. The goal is to increasingly use fats for energy production.
Low carb means low in carbohydrates. The term comes from the English abbreviation “carb,” which stands for “carbohydrates.” The term low-carb diet refers to various diets and nutritional approaches. Carbohydrates are usually stored in the body in the form of glycogen or as fat. If little or no carbohydrates are consumed through food, the body is forced to break down its glycogen stores. Glycogen is stored in the muscles, liver, and also in the brain. As glycogen is broken down, water stores are also depleted because glycogen binds water. With low-carb diets, the body loses a lot of water, which is reflected in rapid weight loss, especially during the first days and weeks. A low-carbohydrate diet is usually accompanied by a protein-rich diet. One form of a low-carb diet, for example, is the protein diet.
Low carb means low in carbohydrates. The term comes from the English abbreviation “carb,” which stands for “carbohydrates.” The term low-carb diet refers to various diets and nutritional approaches. Carbohydrates are usually stored in the body in the form of glycogen or as fat. If little or no carbohydrates are consumed through food, the body is forced to break down its glycogen stores. Glycogen is stored in the muscles, liver, and also in the brain. As glycogen is broken down, water stores are also depleted because glycogen binds water. With low-carb diets, the body loses a lot of water, which is reflected in rapid weight loss, especially during the first days and weeks. A low-carbohydrate diet is usually accompanied by a protein-rich diet. One form of a low-carb diet, for example, is the protein diet.
Carbohydrates are suitable for muscle gain because they promote anabolism. Through the hormone insulin, nutrients such as glucose, amino acids, and fats are transported into the cells, where they are processed and can support muscle gain.
For people who find it difficult to gain weight (so-called hardgainers), it is beneficial when energy stores are filled with carbohydrates to ensure sufficient energy reserves are available during intense training. If these reserves are too low or depleted, the body must use other energy sources such as amino acids from muscle tissue, which can then be burned for energy. To prevent this, carbohydrate intake should make up around 65% of total energy intake.
Weight gainers can support intake. Weight gainers contain a high carbohydrate content (about 70%) from maltodextrin and an ideal proportion of high-quality protein (around 30%). They also include vitamins, minerals, and sometimes creatine. This combination is optimal for muscle metabolism. Fast-digesting carbohydrates increase insulin release, which accelerates the transport of glucose and amino acids into the cells.
For people who find it difficult to gain weight (so-called hardgainers), it is beneficial when energy stores are filled with carbohydrates to ensure sufficient energy reserves are available during intense training. If these reserves are too low or depleted, the body must use other energy sources such as amino acids from muscle tissue, which can then be burned for energy. To prevent this, carbohydrate intake should make up around 65% of total energy intake.
Every gram of carbohydrate consumed stores about three grams of water, increasing cell volume, improving nutrient supply to muscle cells, and potentially accelerating muscle-building processes. Drinking enough fluids is therefore especially important!
Weight gainers can support intake. Weight gainers contain a high carbohydrate content (about 70%) from maltodextrin and an ideal proportion of high-quality protein (around 30%). They also include vitamins, minerals, and sometimes creatine. This combination is optimal for muscle metabolism. Fast-digesting carbohydrates increase insulin release, which accelerates the transport of glucose and amino acids into the cells.