Carbohydrates
Carbohydrates (carbs) are one of the three basic food groups along with fat and protein. One gram of carbohydrates equals 4 calories. Carbs are converted by the body into glucose which is used by the brain and stored within the liver and muscles. Carbs provide fuel to be used by the body as its primary source of energy. Carbs are also vital in preventing protein from being wasted as a source of energy. This allows protein to instead do the job of maintaning and reparing muscle tissue. Carbohydrates come in two forms, simple and complex.
Simple carbohydrates are forms of sugar (sucrose, glucose, dextrose and fructose). Due to their 'simple' nature they are digested, absorbed, and released quickly into the bloodstream. This makes simple carbohydrates (with the exception of fructose) not the most attractive sources of energy. When blood sugar levels increase too quickly, insulin is released to lower the elevated blood sugar levels. Insulin is very efficient, and often blood sugar levels drop leading to lower energy levels. As part of the removal process some of the sugars (simple carbs) are stored by the body as bodyfat. Fructose is the exception as it is released slowly, avoiding a negative insulin reaction. Simple carbs are of little use to atheletes except in replenishing energy stores right after a strenouous work out.
On the other hand, complex carbohydrates are released more slowly into the bloodstream. This gradual release allows you to sustain a higher energy level over an extended period of time. The best types of carbs are those that are lower on the Glycemic Index. This index is a measurement of how quickly a food is convered into glucose in the blood stream. The lower the Glycemic index, the slower the rate of absorption.
