Carbohydrates

Carbohydrate Supplements

Carbohydrates and carb drinks are a popular part of many athletes' supplementation plans, providing essential energy and aiding in post‑workout recovery. Carbohydrate supplements, particularly gainers, are also an effective way to increase caloric intake, which is especially helpful for those looking to gain weight or build muscle mass. So, how can you top up your carbs?

• Gainers are carbohydrate‑protein shakes that come in two types based on the ratio of carbs to protein: weight gainers (higher in carbs) and mass gainers (higher in protein).
• Energy gels not only provide carbohydrates but also deliver vitamins, minerals, and other bioactive compounds. These are concentrated energy drinks, so be sure to drink plenty of water with them.
• All‑in‑one supplements offer a comprehensive blend of carbohydrates, proteins, amino acids, and other nutrients that can keep you full for longer. In rare cases, they can even serve as an occasional meal replacement.
• Single‑ingredient carbs like maltodextrin, dextrose, or xylitol can be taken on their own, added to protein shakes, or used as sweeteners.

When to Take Which Carbohydrate Supplements?

Carbohydrates typically make up 45–65% of total energy intake in a standard diet. This percentage can vary significantly depending on whether you're aiming to gain weight or lose fat. Around your workout or physical activity, you can follow these general guidelines:

• Before exercise, opt for complex (slow‑releasing) carbohydrates that are digested gradually. Good sources include oats, rice, bread, or a gainer. Just be mindful of the carb source in your gainer.
• During exercise, carbs aren’t usually necessary. However, for long or intense sessions, energy gels or simple sugars can be beneficial.
• After exercise, it's important to replenish depleted glycogen stores, and simple sugars will do the job quickly. Weight gainers, rich in fast‑acting carbs, make an ideal post‑workout supplement. Later on, follow up with complex carbs.
• On rest days, you can still incorporate a gainer or an all‑in‑one supplement to help boost your calorie intake.