ROLE OF CARBOHYDRATES IN BODYBUILDING

Carbohydrates are composed of carbon, hydrogen and oxygen atoms. They are the preferred nutritional source of energy. In the United States the average adult male consumes approximately 300 grams of carbohydrates per day. Females consume approximately 180 grams of carbohydrates per day. Carbohydrates contain 4 calories per gram, which is the equivalent of protein. The average American diet is not only too high in fat and sodium, but also simple carbohydrates.

Types Of Carbohydrates

Just as with fats, there is more than one type of carbohydrate. They can be broken down into two main categories. They include your simple and complex carbohydrates. They can be further broken down into categories, including different types in each of the categories. I have outlined the categories and types of carbohydrates

Simple Carbohydrates

Monosaccharides - Are known as simple sugars.

1. Glucose2. Galactose3. Fructose

Disaccharides - Are formed from 2 monosaccharide molecules.

1. Sucrose2. Lactose 3. Maltose

Complex Carbohydrates

Polysaccharides - Are formed from multiple chains of monosaccharides.

1. Starch2. Fiber3. Glycogen

The Major Roles Of Carbohydrates

Even though I am not a major advocate of super high carbohydrate diets especially for the powerlifter, carbs play a major role in the functioning of our bodies. One of the most important functions that carbohydrates perform is to serve as the main energy source or fuel. As powerlifters, we need a specific amount of carbohydrates to perform at our optimal levels. This is a variable that is different for everyone.
The variables must be analyzed to find out how much carbohydrates you need per day. These variables are outlined in Chart 4A. As you can see, just stuffing in mounds of any type of carbs as often as you like won't cut it in terms scientific powerlifting nutrition. We will be discussing some of these ideas in part two of this series.
Another very important aspect of carbohydrate consumption is the effect they have on protein. Carbohydrates are known to be "Protein Sparing". What this means is that carbohydrates protect the protein you do consume from being converted to glucose to serve as an energy source when glycogen and plasma glucose levels decrease. This process is known as gluconeogenesis. This occurs when blood glucose concentrations are too low. This in turn causes the release of the hormone glucagon.
It is released by the alpha cells in the Islets of Langerhans. This is an area of the liver that controls both insulin and glucagon. This hormone is known as an "Insulin Antagonist", since both insulin and glucagon work at opposite ends of the same scale. The major problem with good old gluconeogenesis is that it can also consume lean muscle tissue.
Having a proper supply of carbohydrates in your diet will also prevent hypoglycemia or what is known as low blood sugar. Symptoms include hunger, dizziness, weakness and fatigue. Nothing will shoot down performance like a nice bout of hypoglycemia during your training, so make sure you have the right carbs when your body needs them.


Benefits Of Carbohydrates 
                 
                                                 Provides energy to working muscles



• Increases endurance for prolonged exercise
• Increases brain function
• Replenishes muscle and liver glycogen stores after workouts
• Helps in the recovery process
• Increases anabolism through the release of Insulin
• Plays major role in cell volumization
• Controls blood sugar levels to prevent hypoglycemia
• Causes "Protein Sparing" effect so that protein is used to increase muscle tissue and recovery
• Provides energy to working muscles