We could not move our bodies without the contraction of muscle. In order for muscle to contract - ATP - andenosine triphospate - a chemical energy must be available. It's like fuel for your muscles. In each muscle there is only a small amount of ATP available to use and this stored ATP lasts only a few minutes. Hence more ATP must be continually manufactured.
To make ATP the muscles use carbohydrates, fats or proteins. Carbohydrates make ATP the fastest ie. carbohydrates are broken down and used as energy. When the body doesn't need to use the carbohydrates for energy, it stores them in the liver and muscles. Stored carbohydrates in your liver and muscles, is called glycogen.
Carbohydrates are divided into 2 groups: simple and complex.
Simple carbohydrates are also called simple sugars. Simple carbohydrates include: fructose (fruit sugar), sucrose (table sugar) and lactose (milk sugar), as well as several other sugars. Simple carbohydrates are great sources of quick energy. For example when choosing something to eat before a long run
Complex carbohydrates include fibre and starches. They can be found in vegetables, bread, rice, oatmeal, whole grains, peas and beans. Complex carbohydrates take longer to be digested, so your body needs more time to release these carbs into your blood as glucose.
Our bodies need a constant supply of energy to function properly and a lack of carbohydrates in the diet can cause tiredness or fatigue, poor mental function and lack of endurance and stamina.
Carbohydrates are also important for the correct function of our brain, heart and nervous, digestive and immune systems.
Fibre, which is also a form of carbohydrate, is essential for the elimination of waste materials and toxins from the body and helps to keep the intestines disease-free and clean.
Carbohydrates are an essential part of a healthy diet and should make up 50% of our daily calorie intake. The majority should come from complex carbohydrates, preferably the wholemeal varieties, as well as a large intake of fruit and vegetables.
Great carbohydrates choices include:
Bran, wheat germ, wholemeal bread, brown rice, potatoes, all forms of pasta but especially wholemeal pasta, barley, oats, lentils, chickpeas, beans, peas, corn, sweet potatoes, wholegrain cereals such as muesli , brown breads, root vegetables such as carrots, turnips and leeks.
Poor choice carbohydrates are simple carbohydrates of the refined kind. They have no nutritional value and are generally high in sugars and fats. These include sweets, sugary breakfast cereals, cakes, pastries, syrup, table sugar (sucrose), fizzy drinks, biscuits, chocolate.
