What is included in the composition of carbohydrates which foods. List of carbohydrate-rich foods for weight loss or muscle gain

Carbohydrates and weight loss are two concepts that at first glance do not go together. Every dieter will say that they should be excluded from the diet, and not only during weight loss, but also after, so as not to gain the hated kilos back. In fact, this position is completely wrong. Of course, buns, sweets and sugar are not at all the foods that contribute to weight loss. However, they cannot be completely excluded from the diet, as this will disrupt the metabolism and deprive the body of energy. What to do if you can’t find a slim figure in any way? And what are they, carbohydrates for weight loss? A list of products that will help you lose weight and not gain it again, we will compile your own.

fast carbohydrates

Let's start to sort out what is possible and what is undesirable. First of all, fast carbohydrates for weight loss are not suitable. You can sketch out a list of products yourself: these are cookies and cakes, beer and cakes, popcorn, condensed milk and bananas, dates and chocolate, mayonnaise and ketchup, watermelons. These products are suitable for a snack when the meal was a long time ago, and you will not be able to eat normally for a long time. If at the same time you are engaged in physical labor, then the energy from the same banana will go to maintain your strength. That is, the use of such products is justified at the moment when the head begins to spin from hunger, and there are no other food sources at hand. In other cases, they cause a sharp jump in blood glucose, and then nestle comfortably on the body in the form of subcutaneous fat. Moreover, regular consumption of such products puts a high load on the pancreas.

Glycemic index: what is it

This is another concept that needs to be learned if we are talking about carbohydrates for weight loss. The list of products should not contain those food products that have a high glycemic index. The higher it is, the faster the release of glucose. For example, dates on this list are at the top, with a glycemic index of 145, and anything above 70 is potentially bad for your figure. Again, you need to consider the time of day and your activity. Bread with honey in the first half of the day, when you have to do physical work, is a reserve of energy that will be instantly released and will enable you to complete your tasks. And the same sandwich in the evening, when you lie on the couch after dinner - this is unnecessary energy, which will immediately be deposited in reserve. Therefore, leave high GI treats for the weekend (before the walk), and even better - only for the holidays. Let's now look for carbohydrates for weight loss. The list of products can be printed on paper and placed in your kitchen.

Which of the fast carbohydrates are the most useful

Of course, it is those whose GI is the lowest, that is, less than 70. If you have an alternative, choose these fast carbohydrates. The list of products for weight loss includes cheese (feta) and sour cream (no more than 20% fat), mango and canned corn, wild rice and Arabic pita. In the morning, you can eat pea soup, durum wheat ravioli, and even pizza with tomatoes. Cottage cheese dumplings, cocoa powder with sugar, potatoes and compote without sugar, canned vegetables - all these products are not very conducive to weight loss, but against the background of all sources of fast carbohydrates, they look more acceptable for occasional consumption in limited quantities.

Complex carbohydrates

Why can't you just cut carbs out of your diet? In addition to being a source of energy, without the presence of carbohydrates, it is impossible to process proteins and fats, which means that the liver will work intermittently and under high load. The assimilation of carbohydrates occurs in the form of glucose, that is, it is not so important whether you had candy, bread or porridge on your plate - it is still a source of glucose, the only difference is the speed with which it enters the bloodstream. The table of carbohydrates in foods will help you make the right diet.

So, complex carbohydrates differ from simple ones precisely in that they are digested for a long time, and glucose enters the bloodstream gradually, in portions, maintaining the level of satiety for a long time. The body manages to expend energy, and it is not stored in reserve. In addition, a portion of porridge for a long time will give a feeling of satiety, which means that you will not eat too much, which will also have a positive effect on your figure. Despite this, nutritionists do not get tired of repeating that you need to eat cereals in the morning. The table of carbohydrates in products is an excellent clue that should always be at hand. So to sum it up: eating foods rich in complex carbohydrates is recommended for breakfast and lunch when you need a lot of energy. And for dinner, it is better to prepare a protein table (preferably from low-fat foods).

low GI carbohydrates

And we will continue our conversation about complex carbohydrates. The list of products for weight loss should include healthy cereals and vegetables. They are sources of all the substances necessary for the body, are digested for a long time and contain fiber, which helps cleanse the body of toxins. This list includes legumes, i.e. peas and beans, lentils and beans. All cereals and cereals should also be included here. It should be noted that only crumbly cereals boiled in water are suitable for weight loss. Viscous semolina should be completely excluded, brown, wild or black rice should be chosen, millet should not be boiled to a mushy state - the grains should remain intact. Very often you can hear that pasta should be excluded from food. In fact, this, too, for weight loss can be supplemented with pasta, only they must be from durum wheat.

The basis of your diet

Often we have neither the time nor the extra money to follow complex multi-component diets. However, this is not necessary, you yourself will understand this when you study foods containing carbohydrates. The list of products for weight loss necessarily includes all types of cabbage, tomatoes and zucchini, bell peppers, onions, leeks, green beans, greens (spinach and lettuce), as well as mushrooms. Do not forget about the benefits of fruits. These are grapefruits and pears, oranges and apples, peaches. Berries, cherries and plums are also very useful low GI foods. This also includes wholemeal bread, so the taboo applies only to white rolls and loaves. Nutritionists emphasize: be sure to eat foods containing carbohydrates for breakfast and lunch. The list of products for weight loss without them will be incomplete. They provide a gradual flow of glucose into the blood. That is, the performance will be stable, the feeling of hunger will not haunt you, and the mood will change throughout the day.

Calculate your diet

In fact, this is a very difficult question, because each of us is individual. We differ in body type, physical activity level, and metabolic rate. But this is not yet a complete list of factors. And a single scheme is not suitable for everyone, which is why there are nutritionists who evaluate the individual characteristics of each patient. The norm of carbohydrates for weight loss is determined based on the real state of the body and the goals set. Reducing the amount of carbohydrates to 150 g per day, you provide yourself with the possibility of smooth weight loss. By reducing this figure to 50-60 g, you will very quickly begin to lose weight, but it will be difficult to physically sustain such a diet. If you try to lower this figure further, then ketoacidosis will develop, that is, intoxication with fat metabolism products.

We provide the body with everything necessary

It is very important not only to reduce the amount of carbohydrates in the diet, but also the balance between all nutrients, that is, their ratio. (for weight loss it is not at all necessary to eat only buckwheat, we have already discussed this issue) should be consumed in accordance with the developed nutritional plan. Approximately it can be calculated in accordance with the following example. Let's say your calorie content of your diet is 2,000 kcal, and at the same time you are gaining weight. So, for effective weight loss, you need to reduce this figure to 1,400 kcal per day. Therefore, the need for protein will be 61 g per day, (61 x 4 \u003d 244), that is, 244 kcal. Fats also cannot be ruled out, they need about 67 g (67 x 8 \u003d 566 kcal). Accordingly, the rest of the amount - 670 - kcal you should get from carbohydrates. Divide this figure by 4 and get 170 g of carbohydrates, that is, cereals, whole grain bread and vegetables. Lose weight with pleasure!

Carbohydrates are the main source of energy for humans. Their deficiency leads to rapid fatigue, deterioration of well-being, loss of strength. However, many people use simple carbohydrates to quickly fill up, which are the main cause of excess weight. An integral part of a healthy diet is slow carbohydrates. They are absorbed for a long time, generating energy for the body for a long time. What foods contain complex carbohydrates, let's see.

What are complex carbohydrates?

The building blocks of the human body are carbohydrates. They feed the nervous system, brain and vital organs with energy, maintaining normal levels of glycogen. Without their participation, enzymes, amino and nucleic acids are not produced. In turn, carbohydrates are divided into monosaccharides (simple) and polysaccharides (complex). In order for the body to please us with its performance for a long time, it is important to use them correctly to dose.

When should you eat indigestible foods? Reception of fast carbohydrates is useful when there is a large energy expenditure, for example, after a strength training session. For weight gain, it is also recommended to eat foods with a high glycemic index. In all other cases, nutritionists recommend introducing carbohydrates of a complex compound into the diet, which are better absorbed by the body, providing a feeling of satiety for a long time.

Types of complex carbohydrates

Slow carbohydrates do not accumulate in the fat layer, do not cause insulin surges and are poorly soluble in water, so the body retains them for a long time. They are broken down (hydrolyzed) into simple carbohydrates, so the time for their assimilation by the body is long. Slow carbohydrates have different glycemic index and different nutritional value. What are complex carbohydrates? Let's consider each type separately.

1. Starch. Low-calorie substance with a high energy value. Even with abundant consumption of starch, you will not encounter the problem of extra pounds. It quickly fills the stomach, creating a feeling of satiety for a long time. Starch is an excellent prophylactic against oncology, normalizing metabolism, regulating sugar levels, and increasing immunity. The highest concentration of starch is found in the following foods: brown (brown) rice, buckwheat, oatmeal, pasta, rye bread, potatoes, lentils, soybeans, peas.
2. Glycogen. This type of slow carbohydrate is a chain of glucose molecules. When, for any reason, its level begins to fall, glycogen helps maintain normal levels. In addition, carbohydrate glycogen restores muscle mass, which is important for athletes who constantly subject their muscles to heavy loads. In food, glycogen is present in small quantities. You can replenish its reserves by eating: fish, liver, beef heart, red meat.
3. Cellulose. It is a vegetable fiber of coarse origin, which is very important for the normal functioning of the intestines. Most fiber is found in whole grains that are not subjected to heat treatment or mechanical stonecrop. When using it, it is very easy to control the feeling of hunger, because coarse fibers provide a feeling of satiety for a long time. Large fiber absorbs the ballast and toxic substances of the lower intestine, formed during the digestion of food. Small fibers optimize the activity of the stomach, spleen, pancreas, improving the quality of food digestion. Fiber foods: nuts (almonds, peanuts, hazelnuts), whole grains (unprocessed), greens and fresh vegetables, fruits with seeds (pomegranate, kiwi, apples, grapes), legumes.
4. Pectins. They play the role of adsorbents. Pectin fibers turn into a colloidal mass of a viscous consistency after dissolving in water. They draw in carcinogens, toxins, heavy metals. Pectins normalize the work of the gastrointestinal tract, free the intestines from toxins. These are adhesive substances that are formed from the residues of galacturonic acid. Being a structural element, pectins are present in root crops, algae, some vegetables and fruits: blackcurrant, carrots, cranberries, beets, cabbage, gooseberries, cherries, cucumbers, potatoes, eggplants, watermelons, melons and others.

Where are complex carbohydrates found - a list of products

The basics of proper nutrition involve the use of complex carbohydrates for breakfast and lunch, as they are better absorbed in the first half of the day. If you need to lose weight, eat more fiber, which is not absorbed at all, therefore does not turn into fat, but quickly saturates. To gain body weight while eating, you need to pay more attention to the level of starch and glycogen in foods. We present more detailed information on where complex carbohydrates are synthesized.

Vegetables and fruits

It is the most important element of a healthy diet. Almost all vegetables and fruits contain complex compounds, but in order to retain the maximum amount of useful properties, it is important to eat them raw or lightly cooked. Vegetables and fruits that have undergone heat treatment lose a lot of vitamins, fruit acids, pectin substances. The list of fruits and vegetables rich in complex carbohydrates in their composition: tomatoes, green beans, zucchini, sweet peppers, cabbage, raspberries, pomegranates, cherries.

Kashi

Prepared with whole grain cereals, cereals should definitely become part of the daily diet. The best for good nutrition will be oats, bulgur, wheat, buckwheat. It is better to refuse white rice and semolina because of the high calorie content and the minimum fiber content. Derivatives from whole grain classic cereals are not suitable for a healthy diet: oatmeal or buckwheat flakes, muesli.

Greens

Nutritionists recommend including vegetable salads with fresh herbs in the menu every day. It enriches the body with essential essential oils, minerals, acids, vitamins. Greenery normalizes the functioning of the excretory system, activates the secretion of the digestive glands. The most useful greens with a high content of complex carbohydrates include: leaf lettuce, spinach, lettuce.

Dairy

All dairy products are almost entirely composed of simple carbohydrates, because they contain lactose. But you should not completely abandon dairy foods, because some of its types contain slow carbohydrates. These include: natural yogurt, low-fat kefir, fat-free cottage cheese. Dairy products also contain many vitamins, a large amount of phosphorus and calcium, without which the normal functioning of the body is impossible.

Beverages

Complex carbohydrates are not only found in solid foods. Their sources are freshly squeezed vegetable and fruit juices. The largest accumulation of slow carbohydrates is found in tomato, carrot, orange, apple, pineapple juice. In addition to them, freshly squeezed fresh juices provide powerful immunity support, especially during cold seasons.

Legumes and grains

Complex carbohydrates are found in whole grains and legumes. A source of long-term energy is barley and oat flakes, pasta made from whole grains, wholemeal bread. If you need to get a large amount of fiber, replace with whole grains. As for legumes, to maintain the desired carbohydrate balance during a diet or fast, eat more peas, lentils, chickpeas, and beans.

Table of content of complex carbohydrates in food

To maintain a normal state of health of a person, the daily intake of carbohydrates should be 4-5 grams per kilogram of weight. For people involved in professional sports or hard physical labor, it is advisable to consume up to 8 grams of carbohydrates per kilogram of body weight daily. We suggest that you find out in the table of complex carbohydrates their content in different foods in order to calculate how much you need to consume them per day.

Complex carbohydrates for weight loss

Nutritionists, calculating an individual diet, always proceed from the correct ratio of BJU (proteins, fats, carbohydrates). Unfortunately, many people during weight loss generally refuse to consume carbohydrates, not knowing what they are for. This is wrong, because the absence of complex carbohydrates can lead to a weakened immune system and, as a rule, to the occurrence of a number of diseases.

Complex compounds during weight loss are useful for the normal functioning of the intestines, as fiber improves peristalsis and nourishes beneficial microflora. These are essential components of sports nutrition, because they contribute to a set of muscle mass. What are these products? Include hard pasta, lentils, oatmeal in weight loss recipes.

The list of products needed for energy during drying of the body also contains prunes, dried apricots, eggs, fish, and meat. The list of breakfast dishes should include hard-to-digest carbohydrates: millet porridge, raisins, nuts, honey. Instead of sweets, it is advisable to eat dried fruits, fruits and berries in small portions in the morning and evening.

Carbohydrates are the main source of energy for the body and are mainly obtained from plants and dairy products. There are three types of carbohydrates - starch, sugar and fiber.

Starch is made up of a chain of small sugars. These circuits must be broken in order to produce energy. Each gram of starch contains 4 calories. Sugars are simple carbohydrates that are easily absorbed by the body. Fiber has no calories because our body does not absorb it during digestion.

Foods that contain high levels of sugar: candy, jelly, soda, cake, and fruit. Foods that contain starch: noodles, bread, grains and vegetables. Moderate consumption of healthy, high-fiber carbohydrates will help you maintain a healthy weight. But too many calories can lead to weight gain and high blood pressure, especially in those people who suffer from diabetes.

Most people opt for low-carbohydrate diets in order to lose weight. But our intake of carbohydrate foods must be well balanced, otherwise it can be harmful to the body. Each gram of carbohydrates contains 3.75 kcal. Our body needs 40 to 60% of calories from carbohydrates, and in portions that are not unhealthy. The recommended daily intake of carbohydrates is 130 g for adults.

1. Potato:

Potatoes contain the required amount of carbohydrates in the form of starch. One cup of boiled potatoes has 31g of carbs, while a cup of mashed potatoes has 36g. Fritters have the most carbs at 35%, while french fries have 27% of carbs. Potatoes are also rich in potassium. The medium-sized vegetable contains only 110 calories and is completely devoid of sodium, cholesterol and fat, so it is suitable for any diet. It also contains vitamin C, B6, fiber and iron.

2. Whole grains:

Whole grains are an excellent source of complex carbohydrates and dietary fiber.

Almost every whole grain is high in complex carbohydrates, as well as bran and endosperm, which provide a variety of nutrients and other health-promoting components. Grains containing carbohydrates include: rice, corn, wheat, barley, oats and buckwheat. Brown rice contains 38 mg of carbs per serving. It not only provides our body with energy-giving carbohydrates, but also contains the necessary amount of fiber, which improves digestion. Whole grains contain similar, and sometimes more, disease-fighting chemicals than many typical fruits and vegetables. Whole grains improve the digestive tract and help control weight.

3. Citrus fruits:

Citrus products are known to be a good source of vitamins, minerals, and dietary fiber that promote healthy growth, development, and well-being of the body.

The main source of energy in citrus fruits are carbohydrates. These fruits contain just simple carbohydrates: fructose, glucose and sucrose, as well as citric acid, which provide us with energy. A medium-sized grapefruit contains 18.5 g of carbohydrates and 2.7 g of fiber. 151 g of oranges contains 14 g of carbohydrates.

4. Berries:

Sweet and juicy berries are rich in pro-anthocyanins, natural pigments and antioxidants. Strawberries, such as blueberries and blackberries, also contain a significant amount of carbohydrates. Both have 14g of carbs, with blueberries having a higher carb count of 21g per 1 cup. These berries also help rid the body of harmful oxygen and protect it from cancer and other infections.

5. Watermelon:

In addition to being delicious and low in calories (watermelon has a lot of water), this berry is an excellent source of vitamin C (a powerful antioxidant) and beta-carotene, and thus provides enough vitamin A, which prevents cataracts and improves eyesight. ½ cup of watermelon cubes contains 5.5 g of carbohydrates and also has an average glycemic index of 72.

6. Apples:

Delicious and crunchy, apples are one of the most popular fruits and also a favorite of health-conscious fitness enthusiasts.

7. Sweet Potato:

Sweet potatoes provide the body with good carbohydrates to give us energy. 227 grams of sweet potatoes contain 240 calories and 55 grams of carbohydrates. It has almost no sodium, and very little saturated fat and cholesterol. It is a good source of fiber, vitamin B 5, potassium, vitamin A, C, and manganese.

8. Nuts and legumes:

Legumes, as an important source of nutrition, are very close to cereals. They contain more protein than any other vegetable and thus resemble animal meat in nutritional value. Just like grains, nuts and legumes are rich in complex carbohydrates.

In addition to carbohydrates, they also contain proteins, omega-3 fatty acids and a complex of vitamins and minerals, as well as plenty of fiber, which aids in digestion and in maintaining a healthy weight. Protein-rich foods include lentils, peas, soybeans, beans, and beans.

9. Cereals:

Grains are a healthy way to start the day, but it's best to measure them and be aware of your carb content.

Most ready-to-eat cereals contain a lot of sugar, although manufacturers claim on the package that they are whole grains. These cereals have 98% carbohydrates, unlike sprouted counterparts such as oats or rye, which contain 13-15% carbohydrates. Other nutrients in grains are fiber, protein, zinc, iron, and vitamins. Oats are the healthiest breakfast option.

10. Dried fruits:

Dried fruits such as kiwi, prunes and dates contain the required amount of carbohydrates along with other important components (fiber and vitamins). They can be consumed in moderation to satisfy your sweet tooth.

Dried fruits such as apples, prunes and bananas contain 88% carbohydrates, while dried peaches, apricots and raisins are about 75%. 1/4 cup of raisins provides 45g of carbs. Many nutritionists recommend using dried fruits in salads and baked goods.

11. Bananas:

Bananas are rich in fiber and potassium. So, one banana has 24 g of carbohydrates. It also contains more sugar than any other fruit. Bananas are rich in vitamin B6, C and fiber. Include at least one banana in your daily breakfast or add it to cereals, fruit salads, yogurts and milkshakes.

12. Bread:

Bread provides our bodies with a significant portion of the nutrients needed for growth and to maintain the health and well-being of the body. It is a good source of vitamins, minerals, fiber and carbohydrates and contains almost no cholesterol and fat.

A slice of whole grain bread contains about 20 g of carbohydrates, and white bread contains even more carbohydrates. Try to limit your bread intake or choose black instead of white. It is also rich in fiber, which helps keep you full longer and controls hunger.

13. Pasta:

Pasta made from white flour and semolina contains a large amount of carbohydrates and glycemic acid. Try using quinoa or wheat pasta instead of unhealthy alternatives, and add healthy veggies for toppings. Three cups of spaghetti will provide your body with 97 g of carbohydrates. Durum wheat pasta is also rich in B vitamins and iron, which add to its nutritional value.

14. Green Vegetables:

Some green vegetables are also rich in carbohydrates and contain important vitamins and minerals. While you should minimize your intake of simple carbohydrates, the low levels found in green vegetables do not make them harmful due to their high nutrient content. Peas, acorn juice and asparagus can contain up to 30 g of carbohydrates. Other vegetables are beans, okra fruit, cucumbers, squash and spinach.

As you can see, not all foods containing a lot of carbohydrates can be harmful to the figure. It is important to always remember which of them can really harm the body and which can not, because our body needs not only proteins and fats, but also primarily carbohydrates.

Video - Products containing carbohydrates, a list of products for weight loss

The table of carbohydrates in foods helps to rethink your diet. Saturate it with more useful products and remove the excess, what does not benefit, but is deposited at the waist.

Carbohydrates or hydrocarbons are the most abundant substances on earth. But depending on the chemical composition, they can take completely different forms. Therefore, their content varies greatly depending on the food source.

Carbohydrates are part of every tissue and cell structure.

For example, in plants, carbohydrates make up up to 80% by weight. In animals, they are much less, no more than 2 - 3%.

Dairy

Dairy products are often included in the menu when dieting, as they do not contain a large amount of calories and carbohydrates. Their sugars are mostly represented by lactose, which in fresh milk contains no more than 5.2%.

There is even less sugar in processed foods, as it is broken down by lactic acid bacteria during the fermentation process.

The fatter the dairy product, the less carbohydrates it contains. And vice versa.

Meat and meat products

Rarely, these compounds are present as glycogen in muscle fibers. The largest amount of hydrocarbons is found in highly processed products, in the manufacture of which sugar, spices and vegetable raw materials are added.

Most often, on the packaging with meat, the carbohydrate content is either simply not indicated, or 0 g is written.

In cereals, grains and legumes

Grains are the most significant source of carbohydrates. These compounds are present in cereals and beans in both indigestible form - fiber, and easily digestible starch. Carbohydrates in grains and legumes not only provide energy, but also play a critical role in digestion.

Carbohydrates in grains and legumes are slowly digested and give a feeling of fullness for a long time.

In fruits, vegetables, dried fruits

Fruits are rich in simple sugars, in particular glucose, which is essential for nourishing brain cells. In addition, they contain a complex hydrocarbon pectin, which binds and removes toxins from the body, cleanses the intestines from toxins and creates a favorable environment for the reproduction of beneficial intestinal bacteria.

The benefit of vegetables lies in the high content of fiber, which is essentially a complex carbohydrate.

Dried fruits contain all substances in a concentrated form. Their consumption should be limited to those who monitor the number of calories coming from food.

In confectionery

Confectionery along with pasta, bread and cereals are the most important source of carbohydrates in the diet. However, those carbohydrates that are contained in pastries, cakes and sweets are not always beneficial.

Most carbohydrates in confectionery products are sugar and starch, which are quickly digested and satisfy hunger. But if they are not consumed as energy, they are converted into fat and stored as reserves. Therefore, replenishing the amount of carbohydrates with flour and sweets is not the best idea.

Carbohydrate content of nuts and seeds

Carbohydrates in seeds and nuts are complex compounds. The consumption of such food does not lead to a sharp rise in blood glucose.

In other words, seeds and nuts have a low glycemic index. They are allowed to be eaten even by patients with diabetes.

Nuts and seeds are the most high-calorie foods. Their use is recommended to be limited to one handful per day.

Condiments, spices, sauces

Seasonings and spices contain a huge amount of carbohydrates due to starch and carbon compounds that pass into the product from vegetable raw materials. These aromatic additives are excluded from the diet in almost any diet designed for weight loss.

But, for example, a product such as soy sauce is prepared by fermenting beans. In it, part of the sugars is broken down by bacteria, so the carbohydrate content in the finished product is lower than in the feedstock.

Juices and other soft drinks

Which is healthier, drinking juices or eating fresh fruits? Natural juice is definitely a worthy drink. But in terms of the content of nutrients, it is inferior to the whole fruit. Part of the minerals and most of the pectin fibers remain in the pulp.

Most simple sugars pass into the juice. This drink quickly raises the level of glucose in the blood. With juices, you should be more careful not only for those who are losing weight, but also for those with diabetes.

Do not forget that, despite the approximately equal content of carbohydrates, juice is still a natural product. While drinks such as "lemonade" contain chemical flavors and preservatives.

At the same time, blood pressure and the level of heavy cholesterol in the blood are reduced. A low-carbohydrate diet not only gets rid of extra pounds faster than others, but also unloads the liver and heart.

According to observations, weight on a diet with a low carbohydrate content is lost 2 times faster than on a low-fat diet. Listing products is easy. It is enough to take into account that the smallest amount of these compounds contains animal food, dairy products, most vegetables and some fruits.

It immediately becomes clear that all confectionery, juices and sweet drinks fall under the ban.

The list below shows the foods with the highest carb content from lowest to highest:

• tea, coffee without sugar;
• eggs;
• hard cheese;
• vegetable oil;
• ham;
• lean meat (pork, lamb, beef);
• chicken, turkey;
• fatty fish (salmon, trout, sardine);
• cottage cheese, yogurt;
• asparagus;
• champignons;
• cabbage;
• eggplant, sweet pepper, green beans;
• olives;
• carrot;
• avocado;
• Strawberry;
• grapefruit;
• apricot;
• walnut, hazelnut, cashew.

From these products you can make a very rich diet. However, it is worth knowing that most animal sources are low in carbs but high in protein.

With an excess of protein, the excretory and digestive systems are hit. It is very important to maintain a balance and not cross the line where the useful becomes harmful.

By studying the tables, you can independently calculate how many carbohydrates in foods are on your plate every day. We hope this information will help you develop the ideal diet.

In this material, we will fully understand such information as:

• What are carbohydrates?
• What are the “right” carbohydrate sources and how to include them in your diet?
• What is the glycemic index?
• How is the breakdown of carbohydrates?
• Do they really turn into body fat after processing?

Starting with theory

Carbohydrates (also called saccharides) are organic compounds of natural origin, which are mostly found in the plant world. They are formed in plants during photosynthesis and are found in almost any plant food. Carbohydrates include carbon, oxygen and hydrogen. Carbohydrates enter the human body mainly with food (found in cereals, fruits, vegetables, legumes and other products), and are also produced from certain acids and fats.

Carbohydrates are not only the main source of human energy, but also perform a number of other functions:

Of course, if we consider carbohydrates solely from the point of view of building muscle mass, then they act as an affordable source of energy. In general, in the body, the energy reserve is contained in fat depots (about 80%), in protein - 18%, and carbohydrates account for only 2%.

Important: Carbohydrates accumulate in the human body in combination with water (1g of carbohydrates requires 4g of water). But fat deposits do not need water, so it is easier to accumulate them, and then use them as a backup energy source.

All carbohydrates can be divided into two types (see image): simple (monosaccharides and disaccharides) and complex (oligosaccharides, polysaccharides, fiber).

Monosaccharides (simple carbohydrates)

They contain one sugar group, for example: glucose, fructore, galactose. And now about each in more detail.

Glucose- is the main "fuel" of the human body and supplies energy to the brain. It also takes part in the formation of glycogen, and for the normal functioning of red blood cells, about 40 g of glucose per day is needed. Together with food, a person consumes about 18g, and the daily dose is 140g (necessary for the proper functioning of the central nervous system).

A natural question arises, where does the body then draw the necessary amount of glucose for its work? About everything in order. In the human body, everything is thought out to the smallest detail, and glucose reserves are stored in the form of glycogen compounds. And as soon as the body requires "refueling", some of the molecules are split and used.

The level of glucose in the blood is a relatively constant value and is regulated by a special hormone (insulin). As soon as a person consumes a lot of carbohydrates, and the glucose level rises sharply, insulin takes over, which lowers the amount to the required level. And you don’t have to worry about the portion of carbohydrates eaten, exactly as much as the body requires (due to the work of insulin) will enter the bloodstream.

Foods rich in glucose are:

• Grapes - 7.8%;
• Cherries and sweet cherries - 5.5%;
• Raspberry - 3.9%;
• Pumpkin - 2.6%;
• Carrot - 2.5%.

Important: the sweetness of glucose reaches 74 units, and sucrose - 100 units.

Fructose is a naturally occurring sugar found in fruits and vegetables. But it is important to remember that consuming large amounts of fructose is not only not beneficial, but also harmful. Huge portions of fructose enter the intestines and cause increased secretion of insulin. And if now you are not engaged in active physical activity, then all glucose is stored in the form of body fat. The main sources of fructose are foods such as:

• Grapes and apples;
• Melons and pears;

Fructose is much sweeter than glucose (2.5 times), but despite this, it does not destroy teeth and does not cause caries. Galactose is not found in free form almost anywhere, but most often it is a component of milk sugar, called lactose.

Disaccharides (simple carbohydrates)

The composition of disaccharides always includes simple sugars (in the amount of 2 molecules) and one molecule of glucose (sucrose, maltose, lactose). Let's look at each of them in more detail.

Sucrose is made up of fructose and glucose molecules. Most often, it is found in everyday life in the form of ordinary sugar, which we use during cooking and simply put in tea. So it is this sugar that is deposited in the layer of subcutaneous fat, so you should not get carried away with the amount consumed, even in tea. The main sources of sucrose are sugar and beets, plums and jam, ice cream and honey.

Maltose is a compound of 2 glucose molecules, which are found in large quantities in such products as: beer, young, honey, molasses, any confectionery. Lactose, on the other hand, is mainly found in dairy products, and is broken down in the intestines and converted into galactose and glucose. Most lactose is found in milk, cottage cheese, kefir.

So we figured out the simple carbohydrates, it's time to move on to complex ones.

Complex carbohydrates

All complex carbohydrates can be divided into two categories:

• Those that are digested (starch);
• Those that are not digested (fiber).

Starch is the main source of carbohydrates that underlies the food pyramid. Most of it is found in cereals, legumes and potatoes. The main sources of starch are buckwheat, oatmeal, pearl barley, as well as lentils and peas.

Important: Use baked potatoes in your diet, which are high in potassium and other minerals. This is especially important because starch molecules swell during cooking and reduce the useful value of the product. That is, at first the product may contain 70%, and after cooking it may not remain 20%.

Fiber plays a very important role in the functioning of the human body. With its help, the work of the intestines and the entire gastrointestinal tract as a whole is normalized. It also creates the necessary nutrient medium for the development of important microorganisms in the intestine. The body practically does not digest fiber, but provides a feeling of rapid satiety. Vegetables, fruits and wholemeal bread (which are high in fiber) are used to prevent obesity (because they quickly make you feel full).

Now let's move on to other processes associated with carbohydrates.

How the body stores carbohydrates

The reserves of carbohydrates in the human body are located in the muscles (2/3 of the total is located), and the rest is in the liver. The total supply is enough for only 12-18 hours. And if you do not replenish the reserves, then the body begins to experience a shortage, and synthesizes the substances it needs from proteins and intermediate metabolic products. As a result, glycogen stores in the liver can be significantly depleted, which will cause the deposition of fats in its cells.

By mistake, many people who lose weight for a more “effective” result significantly cut the amount of carbohydrates consumed, hoping that the body will use up fat stores. In fact, proteins go first, and only then fat deposits. It is important to remember that a large amount of carbohydrates will lead to rapid weight gain only if they are ingested in large portions (and they must also be quickly absorbed).

Carbohydrate metabolism

The metabolism of carbohydrates depends on how much glucose is in the circulatory system and is divided into three types of processes:

• Glycolysis - glucose is broken down, as well as other sugars, after which the required amount of energy is produced;
• Glycogenesis - glycogen and glucose are synthesized;
• Glyconeogenesis - in the process of splitting glycerol, amino acids and lactic acid in the liver and kidneys, the necessary glucose is formed.

In the early morning (after waking up), blood glucose reserves drop sharply for a simple reason - the lack of nourishment in the form of fruits, vegetables and other foods that contain glucose. The body is also fed by its own forces, 75% of which is carried out in the process of glycolysis, and 25% falls on gluconeogenesis. That is, it turns out that the morning time is considered optimal in order to use the available fat reserves as an energy source. And add to this light cardio loads, you can get rid of a few extra pounds.

Now we finally move on to the practical part of the question, namely: what carbohydrates are good for athletes, as well as in what optimal amounts they should be consumed.

Carbohydrates and bodybuilding: who, what, how much

A few words about the glycemic index

When it comes to carbohydrates, one cannot fail to mention such a term as "glycemic index" - that is, the rate at which carbohydrates are absorbed. It is an indicator of the speed with which a particular product is able to increase the amount of glucose in the blood. The highest glycemic index is 100 and refers to glucose itself. The body, after consuming food with a high glycemic index, begins to store calories and deposits fat deposits under the skin. So all foods with high GI are faithful companions in order to rapidly gain extra pounds.

Products with a low GI index are a source of carbohydrates, which for a long time, constantly and evenly nourishes the body and ensures a systematic intake of glucose into the blood. With their help, you can adjust the body as correctly as possible for a long-term feeling of satiety, as well as prepare the body for active physical exertion in the gym. There are even special tables for foods that list the glycemic index (see image).

The body's need for carbohydrates and the right sources

So the moment has come when we will figure out how many carbohydrates you need to consume in grams. It is logical to assume that bodybuilding is a very energy-consuming process. Therefore, if you want the quality of training not to suffer, you need to provide your body with a sufficient amount of “slow” carbohydrates (about 60-65%).

• duration of training;
• load intensity;
• metabolic rate in the body.

It is important to remember that you do not need to go below the bar of 100g per day, and also have 25-30g in reserve, which fall on fiber.

Remember that an ordinary person consumes about 250-300g of carbohydrates per day. For those who work out in the gym with weights, the daily rate increases and reaches 450-550g. But they still need to be used correctly, and at the right time (in the morning). Why do you need to do it this way? The scheme is simple: in the first half of the day (after sleep), the body accumulates carbohydrates in order to “feed” their body with them (which is necessary for muscle glycogen). The remaining time (after 12 hours) carbohydrates are quietly deposited in the form of fat. So stick to the rule: more in the morning, less in the evening. After training, it is important to adhere to the rules of the protein-carbohydrate window.

Important: protein-carbohydrate window - a short period of time during which the human body becomes able to absorb an increased amount of nutrients (used to restore energy and muscles).

It has already become clear that the body needs to constantly receive nourishment in the form of “correct” carbohydrates. And to understand the quantitative values, consider the table below.

The concept of “correct” carbohydrates includes those substances that have a high biological value (amount of carbohydrates / 100 g of product) and a low glycemic index. These include products such as:

• Baked or boiled potatoes in their skins;
• Various cereals (oatmeal, barley, buckwheat, wheat);
• Bakery products from wholemeal flour and with bran;
• Pasta (from durum wheat);
• Fruits that are low in fructose and glucose (grapefruits, apples, pomelo);
• Vegetables are fibrous and starchy (turnips and carrots, pumpkins and zucchini).

These are the foods that should be included in your diet.

The ideal time to consume carbohydrates

The most appropriate time to consume a dose of carbohydrates is:

• Time after morning sleep;
• Before training;
• After workout;
• During a workout.

Moreover, each of the periods is important and among them there is no more or less suitable one. Also in the morning, in addition to healthy and slow carbohydrates, you can eat something sweet (a small amount of fast carbohydrates).

Before you go to training (2-3 hours), you need to feed the body with carbohydrates with an average glycemic index. For example, eat pasta or corn/rice porridge. This will provide the necessary supply of energy for the muscles and brain.

During classes in the gym, you can use intermediate nutrition, that is, drink drinks containing carbohydrates (every 20 minutes, 200 ml). This will have a double benefit:

• Replenishment of fluid reserves in the body;
• Replenishment of muscle glycogen depot.

After training, it is best to take a rich protein-carbohydrate shake, and after 1-1.5 hours after the end of the training, eat a heavy meal. Buckwheat or barley porridge or potatoes are best suited for this.

Now is the time to talk about the role carbohydrates play in the muscle building process.

Do carbs help build muscle?

It is generally accepted that only proteins are the building material for muscles and only they need to be consumed in order to build muscle mass. In fact, this is not entirely true. What's more, carbs not only help with muscle building, they can help with weight loss. But all this is possible only if they are consumed correctly.

Important: in order for the body to have 0.5 kg of muscle, you need to burn 2500 calories. Naturally, proteins cannot provide such an amount, so carbohydrates come to the rescue. They provide the body with the necessary energy and protect proteins from destruction, allowing them to act as building blocks for muscles. Also, carbohydrates contribute to the rapid burning of fat. This is due to the fact that a sufficient amount of carbohydrates contributes to the consumption of fat cells, which are constantly burned during exercise.

It must also be remembered that, depending on the level of training of the athlete, his muscles can store a larger supply of glycogen. To build muscle mass, you need to take 7g of carbohydrates for every kilogram of body. Do not forget that if you began to take more carbohydrates, then the intensity of the load must also be increased.

In order for you to fully understand all the characteristics of nutrients and understand what and how much you need to consume (depending on age, physical activity and gender), carefully study the table below.

• Group 1 - predominantly mental / sedentary work.
• Group 2 - service sector / active sedentary work.
• Group 3 - work of medium severity - locksmiths, machine operators.
• Group 4 - hard work - builders, oilmen, metallurgists.
• Group 5 - very hard work - miners, steelworkers, loaders, athletes during the competitive period.

And now the results

To ensure that the effectiveness of training is always on top, and you have a lot of strength and energy for this, it is important to adhere to certain rules:

• The diet for 65-70% should consist of carbohydrates, and they must be “correct” with a low glycemic index;
• Before training, you need to consume foods with average GI indicators, after training - with low GI;
• Breakfast should be as dense as possible, and in the morning you need to eat most of the daily dose of carbohydrates;
• When buying products, check the glycemic index table and choose those that have medium and low GI values;
• If you want to eat foods with high GI values ​​(honey, jam, sugar), it is better to do this in the morning;
• Include more cereals in your diet and eat them regularly;
• Remember, carbohydrates are protein assistants in the process of building muscle mass, so if there is no tangible result for a long time, then you need to review your diet and the amount of carbohydrates consumed;
• Eat non-sweet fruits and fiber;
• Remember wholemeal bread, as well as baked potatoes in their skins;
• Constantly replenish your stock of knowledge about health and bodybuilding.

If you follow these simple rules, then your energy will noticeably increase, and the effectiveness of training will increase.

Instead of a conclusion

As a result, I would like to say that you need to approach training meaningfully and with knowledge of the matter. That is, you need to remember not only what exercises, how to do them and how many approaches. But also pay attention to nutrition, remember about proteins, fats, carbohydrates and water. After all, it is the combination of proper training and high-quality nutrition that will allow you to quickly achieve your goal - a beautiful athletic body. Products should be not just a set, but a means to achieve the desired result. So think not only in the hall, but also during meals.

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