Carbohydrates

Carbohydrates (carbs) are the body’s main energy source because they are the easiest macronutrient to break down in food sources and convert into glucose (sugar), which is the fuel source the body burns for energy. They are a key item to include in a diet because not only do they provide the body with energy, but they also protect the muscle tissue from breaking down when exercising.

With a carbohydrate deficiency, there will be a lack of energy for the human body, and a breakdown of muscle tissue in the form of protein will begin to be used as a source of energy for the body. There are two different types of carbohydrates: Simple Carbohydrates and Complex Carbohydrates.

 

Simple Carbohydrates

Are molecules in food sources that are broken down quickly and converted into glucose that raise blood sugar (energy). These are food sources that cause a quick spike in your blood sugar levels and are considered a simple carb. These include food sources like: sweets and desserts, cereal, juice, and soda.

Simple carbohydrates should be consumed in moderation because they spike blood sugar levels rapidly. Overconsumption can lead to a buildup of sugar in one’s bloodstream that could lead to diabetes and other medical conditions. But, if someone maintains an active lifestyle, these are molecules that are the first to be burned as a source of energy. So, high blood sugar can be reduced by an active lifestyle from your body burning off the excess sugar in your bloodstream. They are also important for someone with an already active lifestyle because they provide your body with energy to be burned, protect your muscle (protein) when exercising, and don’t give someone a heavy feeling in the stomach when training. They provide short bursts of energy and leave your system quickly. The same applies to individuals with a sedentary lifestyle and overconsumption of simple sugars, as there would be a sugar crash.

 

Complex Carbohydrates

Complex Carbohydrates are larger molecules in food that your body breaks down over a longer period of time, thus maintaining steady blood sugar levels (avoiding large spikes and fluctuations in blood sugar).

This provides your body with energy over a longer period of time because of the length it takes for the human body to break down their molecules and then convert them into energy. Some food sources that are considered complex carbs are: apples, whole-wheat grains, beans, brown rice, and oats.

 

Glycemic Index

The Glycemic Index is a score system that ranks food based on their impact on blood sugar levels (low or large spikes in blood sugar levels). Simple carbohydrates are on the higher end of the scale as they rapidly spike blood sugar levels and are followed by a sharp decline (sugar crash). 

They provide short bursts of energy and leave your system quickly, which can lead to hunger. Complex Carbohydrates are on the low end of the scale and have a gradual increase in blood sugar levels that provide you with long-lasting energy. The score system is ranked 1 – 100, with pure sugar being 100 and complex carbs being in the range of 0 - 70.

 Sources

• International Sports Sciences Association (ISSA). ISSA Curriculum Materials. Retrieved from https://www.issaonline.com