Carbohydrates are differentiated into monosaccharide (glucose) and disaccharides (fructose, lactose) as well as middle-chained (maltodextrin) and long-chain carbohydrates (starch).
Your body primarily uses carbohydrates for the energy generation. If one part is not required, it is stored in the form of glycogen inside the muscle cells. This way they are available as energy source at all times. But be careful: These stores are limited! As soon as no room is left, additional carbohydrates are stored in the form of fat inside the infinitely fillable padding at your hips. Provided that no carbohydrates are available from the food anymore, these are primarily extracted from the short-time stores for the carbohydrates during the training. Note: These stores must be refilled after the strains.
The Right Time is Vital!
In order to build fat-free muscle mass, you should use the carbohydrates at the right time. Complex and fibre-rich carbohydrates, for example whole-grain and cereal products, rice and potatoes, play a decisive role because these are saturating for a long time. Before and after the training, simple carbohydrates, such as in the form of dextrose, are ideally suited. These energise your body quickly and refill the glycogen stores.
However, make sure that you do not take in too many carbohydrates. For example, if you want to reduce your weight, a reduction of carbohydrates is required. Consumption of carbohydrates stimulates secretion of the hormone insulin. It opens the cells and facilitates accumulation of fat on the hips. You should especially exclude simple carbohydrates (those made of sugar and white flour) from your nutrition plan and replace them with wholegrain products. Wholegrain products contain fibres which saturate you longer and keep you blood sugar level constant, which prevents hunger pangs. You should reduce the amount of carbohydrates throughout the day. In the evening, avoid eating carbohydrates since insulin production prevents fat burning. If you want to nibble, you can go for Low Carb bars - an ideal alternative replacing traditional sweets. They are a great choice since they are rich in protein, low in carbohydrates and fat, and are still very tasty!