of intense exercise. Although structurally it is a “complex” carbohydrate, the chemical structure is such that it is open to rapid breakdown, so it is digested and absorbed very rapidly. It is in fact digested faster than sugar and has a GI of 105. Its main uses are for additional energy, to help bodybuilders gain quality weight and for refuelling after exercise. It is commonly a primary ingredient in weight-gain formulas as it’s a cheap and convenient way of bumping up the calories. Fructoses is the monosaccharide found in most fruits and in honey. It has a GI of 40 so, despite being a simple carbohydrate, it is in fact slowly absorbed. Fructose is a coarse granular powder with a sweet taste that mixes very well in water. It is popular as a sweetener as gram for gram com- pared with sucrose (table sugar) it is a lot sweeter, therefore you need less and you consume less calories. Palatinose® is a low GI carbohydrate which provides a steady influx of glucose. It is a fine powder which has a very low GI of 32 and is also low on the II (insulin index). It’s basically a source of glucose but without the surge of insulin, which makes it a useful supplement pre-exercise. Activated Barley is a pre-sprouted grain carbohydrate source that is digested slowly. The GI is very low at below 30 making it an ideal slow release energy source. It is also high in a type of fibre called beta-glucan which may have cholesterol-lowering and immune-enhancing benefits. Ultra Fine Ground Oats. Oats are a great source of slow released, low GI carbs. You can, of course,
buy your own oats and blend them but they aren’t soluble and produce a very gritty shake. Ultra fine ground oats are available as a supplement which retains the nutrition and is soluble in a shake. Nutrient benefits are retained when the oats are ultra fine ground; this includes beta-glucan, B vitamins and protein. The GI does increase; oats are a low GI food, but ultra fine ground oats have a higher GI and thus should be considered a medium GI carb source. Waxy Maize Starch (WMS) is a complex, long-chain, super-high molecular weight carbohydrate with a neutral taste. The molecular weight of the molecules in WMS is a lot higher than other carbohydrates. The larger size minimises the osmolarity of the carbohydrate so it can move through the stomach twice as fast as dextrose, giving WMS a very high GI and very low osmolarity, so it is absorbed extremely rapidly, far quicker than maltodextrin or dextrose. It is ideal for refuelling post-workout and will boost insulin levels. After training WMS has been shown to
replenish muscle glycogen considerably faster allowing for an increase in perfor- mance when compared to carbohydrates found in ordinary sport drinks.1
concentrations than a low molecular weight carbohydrate. Like WMS, it will empty from the stomach faster, and help with rehydration. It can be used pre- and during training without any discomfort and will help replenish glycogen more rapidly. Carbs are a great source of energy, but what
The fact that
WMS passes through the stomach faster also means there is less chance of abdominal discomfort and bloating often associated with high intakes of carbs. Vitargo® is a patented carbohy- drate formula derived from barley starch. The molecular weight of the molecules in Vitargo is a lot higher than other carbohydrates at around 500,000 to 700,000 compared to maltodextrin which is less than 10,000. The larger size minimises the osmolarity
of Vitargo, so it can move through the stomach twice as fast as dextrose, so it’s absorbed a lot faster than most other carbs. Vitargo post-workout has been show to result in faster and greater increases in blood glucose and serum insulin
types we use and how we use them will have a huge impact on our performance and progress. We should all be basing our meals around low GI carb foods, but the quantity we have at each meal will vary depending upon our goals. For instance, if you’re trying to lose weight, the portions will need to be smaller, whereas if you’re a hardgaining strength trainer or bodybuilder you can get away with larger portions of low GI carbs at meals. Post-workout is where the high GI carb supplement powders will come in handy. Adequate refuelling after training will help energy levels for the next workout. A maltodextrin-dextrose combo will be fine for most, but for those of you into hard training at competition level, where prompt recuperation is imperative, Vitargo or WMS will be great choices. If you’re a hardgaining bodybuilder who struggles to eat the amounts of food required to gain muscle, 3 to 4 scoops of maltodextrin in water sipped throughout the day is a great way to supplement your carbohydrate intake. Carbohydrate-loading is a technique used
by competitive athletes and bodybuilders whereby muscle glycogen reserves are increased by greater than normal amounts pre-event. Carb-loading usually involves two or three days of a large, regular intake of a mixture of high and low GI carb foods. The idea is that muscle glycogen levels are maximal which will help muscle endurance and make the muscles appear fuller. M&F
Reference: 1
Piehl Aulin K, et al (1999). Muscle glycogen
resynthesis rate in humans after supplementation of drinks containing carbohydrates with low and high molecular masses. Eur J. Appl. Physiol., 81: 346-351.
James Collier, BSc (Hons), RNutr is a registered nutritionist and author of Informed Bodybuilding Nutrition. He runs his own nutrition consultancy business, and the bodybuilding, strength and fitness website
www.MuscleTalk.co.uk. He is available for personalised, tailored nutritional advice online.
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