Five properties of carbohydrates that make them an ideal fuel source

Five properties of carbohydrates that make them an ideal fuel source

A common misconception in the field of nutrition is that protein is the main source of energy during physical activity. In reality, carbohydrates are the body's main fuel, especially during exercise. Carbohydrates come mainly from plant-based foods and provide a quick and reliable energy boost. In this article, we'll share five reasons why carbohydrates are essential for an active and productive life.

1. Carbohydrates are the main source of energy for the brain and muscles

The human body stores carbohydrates in the form of glycogen, which is a reserve form of glucose stored by the liver and muscles. Glycogen is used during intense activity. Additionally, the body constantly needs glucose from food to support brain and organ function. The brain consumes up to 20% of the body's total energy in the form of glucose. When glucose levels are sufficient, we feel energized, focused, and resilient.

2. The quality of carbohydrates affects fat storage

Not all carbohydrates are equally healthy. Refined carbohydrates, such as sugar and white flour, are quickly digested and cause insulin spikes, which contribute to fat storage. Whole grains, on the other hand, contain fiber and other nutrients that help stabilize blood sugar levels. This is why a plant-based diet rich in unrefined carbohydrates, such as oats, bananas, and sweet potatoes, is associated with a lower body mass index (BMI), even if the total calorie intake is higher. The body is less likely to store excess calories from complex carbohydrates than from fats or simple sugars because complex carbohydrates contribute to better appetite regulation and a more balanced insulin response.

3. Carbohydrates are key to building muscle strength

The Game Changers demonstrated that carbohydrates and proteins play a crucial role in muscle building. Therefore, a low-carbohydrate diet is ineffective for almost all training goals. Such a diet does not help build muscle or improve strength and endurance. Instead, people who consume enough carbohydrates gain muscle mass.

Additionally, research from universities, including the Medical University of Cádiz in Spain, proves that carbohydrates are critical for muscle growth. In one experiment, athletes on a high-carbohydrate, plant-based diet gained 10 times more

muscle mass than those on a control diet over six months — an average of 2.5 kg versus 0.25 kg. Low-carbohydrate diets, on the other hand, slowed progress and reduced endurance. Details of this study are available here.

4. Low-carb diets can harm stamina and mood

While restricting carbohydrates can temporarily reduce weight, it also leads to fatigue, decreased motivation, and poor health. Fats are absorbed more slowly, and proteins are not an effective source of energy. Consequently, the body feels exhausted, especially during exercise. In the long run, such diets are associated with an increased risk of chronic diseases.

5. Carbohydrates are key to high performance

They are the ideal fuel for performance. They help you start and finish any activity, from morning exercise to running a marathon. Even a 1% increase in performance can significantly impact an athlete's success. At the same time, a plant-based diet provides other significant benefits that help maintain high activity and energy levels.

Conclusion:

Carbohydrates are essential for an active, healthy lifestyle. Whole plant foods provide the body and brain with energy, promote muscle development, stabilize mood, and support endurance.