Carbohydrates are one of the three pillars of nutrition, together with fats and protein.
These three micronutrients provide the "fuel" necessary to face the training sessions.
Il requirements individual carbohydrates varies based on many factors including: type of sport practiced, intensity and duration of training.
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Types of carbohydrates and foods that contain them
Carbohydrates are of two types: complex e simple. The first are those that contain starch. Among these are the derivatives of cereals (pasta, pizza and bread) and tubers, such as potatoes and tapioca. Simple carbohydrates are instead present in sugars, including honey, the lactose and fructose. They are considered "empty food" because, unlike complex carbohydrates, they do not provide the body with other nutrients such as vitamins, minerals and fiber.
The benefits of slow-release carbo
Among the various types of carbohydrates, those that the sportsman should privilege come from the whole food and come on vegetable. This is because, due to the presence of high quantities of fibers, they represent a source of slow release carbohydrates, which the body assimilates slowly. The advantages for the crossfitter and weight lifter are obvious: an energy base that is supplied gradually, in order to support even prolonged efforts. Furthermore, fibers avoid the formation of glycemic peaks which - in the long run - damage the pancreas, slow down the metabolism and cause overweight.
Fruit carbs: yes or no?
Let's spend a few lines talking about fruit, which is a food rich in carbohydrates, vitamins and other nutrients.
This should never be lacking in an athlete's nutritional regime, but should be taken into moderate amounts.
It must not, above all, represent the main source of carbohydrates, to the detriment of cereals and legumes.
Fruit contains a lot of fructose, which is not only converted into glucose but, also, into fatty acids. Therefore, to optimize its assimilation and avoid digestion problems, it is useful to take it following these schemes: Sweet fruit + semi-acid fruit; semi-sour fruit + sour fruit; sweet fruit, alone.