Performing at your best in a sports event requires an intake of the key nutrients that the body needs. When we face physical effort, the main source of energy will be the carbohydrates we have consumed, so it is key to know the types of carbohydrates that exist and when to choose one or the other.
In this article we tell you everything about slow and fast absorption carbohydrates, when to choose one or the other and for what type of athletes or tests they will be useful.
Carbohydrates and sports practice
Carbohydrates are the main source of energy that the body uses during physical activity. When consumed, these are stored as glycogen in the muscles and liver and are broken down into glucose to serve as fuel for the body when playing sports.
According to their structure, carbohydrates can be divided into fast-absorbing or simple carbohydrates and slow-absorbing or complex carbohydrates, with different uses in key training situations.
Carbohydrate digestion: What influences the rate of carbohydrate absorption?
There are some factors that determine the speed with which carbohydrates are digested, such as:
- Carbohydrate type: High glycemic index or simple carbohydrates, such as glucose, dextrose, sucrose and maltodextrin, are rapidly absorbed into the bloodstream. For their part, carbohydrates with a low or medium glycemic index or complex, such as those from brown rice, legumes or cereals such as oats, are absorbed more slowly due to their more complex molecular structure and higher fiber content.
- Fiber content: Fiber slows digestion and, therefore, the absorption of carbohydrates, by forming a kind of “gel” in the digestive tract.
- Processing and preparation: Carbohydrates with a lower degree of processing are slower to digest than more processed carbohydrates, such as white bread. Similarly, lightly cooked foods are also absorbed more slowly.
- Fat and protein content: The presence of fats and proteins influence carbohydrates to be absorbed more gradually.
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Consumption during exercise: When taken during exercise, the body can process carbohydrates more quickly to meet energy demands.
Slow absorption carbohydrates
Slowly absorbed carbohydrates or complex carbohydrates are those that the body digests and absorbs gradually, providing a constant flow of energy.
This type of carbohydrate helps keep blood sugar levels stable, preventing sudden fatigue and feelings of tiredness.
Types of slow absorption carbohydrates
Slowly absorbed carbohydrates usually have a low or medium glycemic index, meaning they do not cause rapid spikes in blood sugar.
Among these are:
- Whole grains such as oats, brown rice or quinoa.
- Tubers, like sweet potato or cooked potato
- Legumes
- Fruits whole
- Nuts and seeds
- dairy products
- Slow release sugars such as isomaltulose (palatinose), used in sports supplements.
In what situations should you consume them?
Slow absorption carbohydrates provide gradual energy, avoiding glucose spikes, making them the ideal option for athletes who face long training sessions or prolonged competitions.
- Endurance athletes in meals prior to exercise sessions (2-4 hours before effort)
- Trainings strength and hypertrophy, taken in meals before and after long workouts.
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Post-workout recovery along with protein, helping recovery and maintaining satiety.
Supplementation with slow-absorbing carbohydrates
In addition to foods rich in slowly absorbed carbohydrates, these types of carbohydrates can also be consumed through specific sports supplementation.
CarboJet Basic: Complete carbohydrate complex for your training sessions
AMIX CarboJet Basic is a formula designed to provide additional carbohydrates and protein. This contains a carbohydrate complex formed by maltodextrin, pure crystalline fructose and dextrose, which help provide sustained energy. In its composition, it also includes a protein mixture, with whey protein concentrate, defatted whey and hydrolyzed beef protein.
CarboJet Gain: Advanced Performance and Recovery
Other options such as CarboJet Gain provide, in addition to proteins and complex carbohydrates, creatine, L-glutamine, BCAA and beta-alanine. In order to promote digestion and absorption, this supplement is enriched with Digezyme® digestive enzymes.
This is the slow absorption carbohydrate option perfect for advanced athletes, who are looking for a complete formula to provide sustained energy and support their sports performance and muscle recovery.
Slow Gel: Keep the pace in your next competition
The SLOW GEL energy gel provides low glycemic index carbohydrates such as isomaltulose, which releases sustained energy during long training sessions or prolonged efforts.
It is the perfect supplement to take before tests or long endurance competitions, promoting that constant drip of energy that the body needs to maintain performance.
Fast absorbing carbohydrates
Rapidly absorbed or high glycemic index carbohydrates are carbohydrates that the body digests and breaks down into glucose quickly, providing immediate energy during prolonged efforts or after exercise, helping to replenish glycogen.
Types of rapidly absorbed carbohydrates
Rapidly absorbed carbohydrates have a simple structure and high glycemic index, raising blood glucose and insulin in a short time.
Within this type of carbohydrates we distinguish:
- Simple sugars like glucose (dextrose), sucrose or maltose.
- Highly processed starches such as maltodextrin or cyclodextrin (widely used in drinks/gels).
- Juices/juices and very ripe fruits
- Cereals and refined breads such as bread and white rice
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Potato and quick-cooking derivatives
In what situations should you consume them?
Rapidly absorbed carbohydrates are useful when immediate energy support is required, such as short distance/medium distance endurance tests or very explosive training sessions that need quick energy replenishment.
Among some situations where the consumption of rapidly absorbed carbohydrates is useful are:
- Resistance tests of short or medium duration
- racket sports with long matches, where the consumption of these carbohydrates between sets can be useful.
- Sessions of long strength training with high volume of work, in which taking an isotonic drink during the session can help maintain performance.
Supplementation with rapidly absorbed carbohydrates
Sports supplements with fast absorbing carbohydrates They help to complete the intake of this type of simple carbohydrates, easily and in convenient formats to be used in specific situations, such as in the middle of a test or competition.
Quick Gel: Immediate energy in resistance tests
Supplements like AMIX Quick Gel Performance They are ideal for endurance athletes who They need energy at key moments in an endurance test or competition.. This energy gel includes carbohydrates such as glucose-maltose and cyclodextrin, which provide immediate energy at key stages of a test.
Glycodex: Easy absorption and effective performance
Glycodex PRO is a supplement in powder format that provides fast absorbing carbohydrate source, ideal to take during or after training. Its formula includes advanced ingredients, such as highly branched dextrin (Cluster Dextrin®), amylopectin and peptides NOP-47 ™ and PepForm® Matrix 1:1, which improve the absorption and utilization of nutrients.
Perfect Intra: The perfect complement to your training sessions
Perfect Intra is a highly recommended supplement to consume in long training sessions, where the energy demand is very high and an extra contribution is needed to maintain performance.
In its composition, includes highly absorbable carbohydrates, such as highly branched dextrin or Cluster Dextrin® and isomaltulose Palatinose™. In addition, it complements its formula with essential amino acids and L-glutamine and creatine, constituting a complete formula for sports performance and recovery.
Conclusion: Fast or slow absorption carbohydrates?
The carbohydrates of fast absorption and slow absorption carbohydrates They are options with different purposes and the consumption of one or the other will depend on the sporting objective and the type of test you are facing.
If you face a prolonged effort or training session and you are looking for a constant supply of energy avoiding crashes, your option will be carbohydrates from slow absorption.
If you are faced with a endurance test that requires extra energy at key moments or you need to quickly recover energy in the middle of a training or competition session, you should opt for carbohydrates from fast absorption.
On the official AMIX website you will find different carbohydrate options with different degrees of absorption so you can choose the one you need based on your goal.
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