Carbohydrates: The main source of energy for your body

Carbohydrates are essential macronutrients that act as the fuel for our body. Although they are often feared, they are fundamental for the proper functioning of the brain, muscles, and metabolic health.

What are carbohydrates and how are they processed?

At the molecular level, they are made up of saccharides. Their basic unit is glucose.

When you consume carbohydrates (whether a piece of fruit or a plate of pasta), your digestive system breaks them down into glucose. This travels through the bloodstream to fuel:

• Brain: Relies almost exclusively on glucose.
• Muscles: Stored as glycogen for explosive efforts.
• Tissues: Vital support for cells and organs.

Vital functions and regulation

They not only provide energy; they are key metabolic regulators.

• Glucose regulation: the body uses insulin (to lower blood sugar and store energy) and glucagon (to release stored energy when blood sugar drops).
• Protein sparing effect: adequate intake prevents the body from “burning” muscle for energy (gluconeogenesis).
• Digestive health: they provide fiber (cellulose, pectin), essential for intestinal transit and satiety.

Types of Carbohydrates: Complete classification

Simple Carbohydrates (Sugars)

They are quickly absorbed and provide immediate energy.

• Monosaccharides: Glucose, Fructose (fruit), Galactose.
• Disaccharides: Sucrose (table sugar), Lactose (milk), Maltose.

Complex Carbohydrates (Polysaccharides)

Made up of long chains of glucose. Their digestion is slower and more sustained.

• Starch: Found in potatoes, rice, pasta, and legumes.
• Amylopectin and Amylose: Starch components that determine digestion speed.

Glycemic Index (GI) and Glycemic Load (GL)

To choose the right carbohydrate source, you should understand these two values:

Supplementation and sports nutrition

At HSN, we categorize carbohydrates based on your goal and training timing (Peri-workout).

1 For daily diet (recipes and health)

• Oat flour: Low GI, ideal for breakfasts and sustained energy.
• Rice flour: Faster digestion, perfect for pre-workout creams.

2 For performance (Peri-Workout)

Depending on when you take them, different types will benefit you: