Carbohydrates are an important source of energy for our body and consist of sugar molecules that can be present as single, double or multiple sugars. They are essential for building muscle because they provide energy that is needed for training and muscle regeneration. During exercise, the body uses glycogen , a storage form of carbohydrate, to fuel muscles.
Post-workout carbohydrate intake is important to replenish glycogen stores and aid in muscle recovery . They also help to minimize protein breakdown and thus promote muscle growth.
Many carbohydrates are found in plant foods. For example, starch as a polysaccharide in potatoes, rice or bread contains energy for the body. Fructose, a simple sugar, is found in fruits and vegetables. Fiber, such as cellulose, is found in whole grains and vegetables and aids in digestion. Legumes like lentils and chickpeas are high in complex carbohydrates that provide long-lasting energy.
Although animal products are mostly known for their protein and fat content, they also contain some carbohydrates. Lactose, a double sugar, is found in milk and milk products and serves as a source of energy. Glycogen, an animal polysaccharide, is found in small amounts in red meat and fish. Some seafood, such as crab and shrimp, also contain small amounts of carbohydrates.
buildup of carbohydrates
Carbohydrates are made up of sugar molecules linked together by chemical bonds. They can be divided into different categories, such as simple sugars (monosaccharides) , double sugars (disaccharides) , triple sugars (trisaccharides) and multiple sugars (polysaccharides) , depending on the number of sugar units.
Simple sugars (monosaccharides)
Monosaccharides are the simplest carbohydrate structures, made up of a single sugar molecule such as glucose, fructose, or galactose.
Double sugars (disaccharides)
Disaccharides are made up of two monosaccharides joined together, such as sucrose (table sugar), which is made up of glucose and fructose.
triple sugars (trisaccharides)
Trisaccharides are carbohydrates made up of three monosaccharide units, such as raffinose found in certain vegetables.
Multiple sugars (polysaccharides)
Polysaccharides are complex carbohydrates composed of many monosaccharide units, such as starch, cellulose or glycogen.
Cyclodextrins are ring-shaped molecules made up of several glucose units and are used in the pharmaceutical and food industries to stabilize other substances or increase their solubility.