In sports nutrition, we tend to overemphasize protein and forget about other macronutrients.
However, an adequate intake of carbohydrates is also essential for sport. Unfortunately, with the harmful effects attributed to sugar, carbohydrates get a bad press.
We therefore propose to shed some light on the beneficial effects of these nutrients for those looking to gain endurance or strength.
What are the roles of carbohydrates and proteins in the body?
As you've no doubt read over and over again, proteins are veritable building blocks for the body.
At muscle level, their amino acids help synthesize, repair and strengthen muscle fibers.
That's why adequate protein intake is essential to progress in both bodybuilding and endurance sports. Protein powders, including whey, are designed to supplement this intake.
Typically, these supplements are used to improve recovery and/or promote weight gain.
In both cases, specialists advise post-training intake (especially for endurance sports, as this is less true for bodybuilding, where the most important thing is the total daily dose).
It's precisely after exercise that muscle catabolism and anabolism are triggered to strengthen muscles.
When it comes to supplementation, the quantity of whey ingested will vary according to whether you practice an endurance sport or bodybuilding. On this subject, even if consuming 20-25 g of protein can optimize muscle protein creation for some, this doesn't mean that anything more is useless.
Of course, those seeking hypertrophy need to assimilate more protein. This supplementation also needs to be adapted to the dietary protein intake.
Carbohydrates are used to produce energy. These nutrients are transformed into glucose before being burned by the body.
Some of this is stored as glycogen in the muscles and liver. This substance can easily be converted into glucose when needed. Glycogen reserves are thus drawn on during physical effort.
Scientific discoveries in recent years have given carbohydrates the wrong role, linking sugar to various metabolic disorders.
Even if this is true, the dose must always be taken into account before suggesting that a nutrient is dangerous. Like proteins or lipids, any excess is potentially harmful to humans.
"Everything is poison, nothing is poison, it's the dose that makes the poison" Paracelsus.
Likewise, don't confuse sugar with carbohydrates, as we'll explain below.
Glycemic index, carbohydrates and sports nutrition
Carbohydrates are a large family of molecules, and every food contains a complex combination of them. To classify foods, we most often refer to their glycemic index. This indicates the food's capacity to raise blood sugar levels (glycemia), relative to a reference value such as glucose.
For years, we've been told that foods with a high glycemic index are bad for you. This statement is true for most of the population. Indeed, repeated consumption promotes obesity and the onset of other metabolic disorders such as type 2 diabetes. On the other hand, for athletes, foods with a high glycemic index are not necessarily to be avoided.
Sportsmen and women can allow themselves foods with a high glycemic index, depending on the situation. This is useful, for example, to boost energy during a fatigue phase or a prolonged effort.
Before going any further, we should point out that all carbohydrates are absorbed at virtually the same rate, contrary to what the terms "slow sugars" and "fast sugars" might suggest.
Today, we tend to keep these names, linking them to the glycemic index. Today, fast sugars designate foods capable of significantly raising blood sugar levels, while slow sugars raise them only to a lesser degree. Foods with a high glycemic index are of particular interest to athletes.
Whey protein
Classic range - optimal recovery ✅
- Sugar equivalent of half an apple
- Organic, unrefined, wholegrain sugar
- Minimum carbohydrates to complement protein
Available in packs of 3 to 4.5 kg
Broadly speaking, these foods satisfy the urgent need for energy during sustained effort. The glucose resulting from the digestion of these macronutrients is rapidly released into the bloodstream. The body can then use this sugar directly. The result is a punctual improvement in physical condition, while alleviating feelings of fatigue.
Slow sugars, on the other hand, are better suited to replenishing glycogen, and should be preferred to "everyday" carbohydrates, such as those found in food.
You can lower the glycemic index of the same food by mixing it with fats and proteins, or by modifying its preparation (al dente pasta vs overcooked pasta, for example).
The benefits of carbohydrates with whey as part of supplementation
What is the advantage of mixing carbohydrates with whey?
Mixing carbohydrate sources with whey reduces the glycemic index of carbohydrates that would otherwise be consumed on their own. Whey containing carbohydrates will enable the liver and muscles to replenish their glycogen stores after training.
This, of course, complements protein, which helps repair the damage to your muscles by strengthening the muscle groups most in demand.
Carbohydrates also help athletes rehydrate.
During a training session or an event of any kind, you will lose between 0.5 and 2.5 litres of water per hour. To compensate for this loss, you should ideally drink an isotonic beverage. By isotonic we mean a solution with virtually the same particle concentration as blood.
A hypotonic drink (pure water) is not bad, but does not compensate for mineral losses. A hypertonic (over-concentrated) drink, on the other hand, is detrimental to the athlete, as it slows down digestion and limits rehydration. This can also lead to cramps and heartburn.
With a controlled carbohydrate source in a protein drink (around 5% carbohydrate), rehydration is maximized.
In this case, carbohydrates, and in particular unrefined whole sugars, rich in trace elements, make it possible to approach this composition. It is estimated that a protein shake or whey shaker should contain around 5% carbohydrates for optimal rehydration.
Note that this 5% carbohydrate concentration corresponds to the concentration AFTER reconstitution in a liquid. For example, 5 g of carbohydrates per 100 g of mix.
For the Anglo-Saxons, the carbohydrate-protein duo provides the famous "3R's of recovery", for Rehydration, Refuel and Rebuild.
Their combined actions are therefore at the heart of sportsmen and women's progress. Protein alone cannot guarantee such effects. Ideally, a high-protein post-exercise drink should contain around 60% protein and 30% carbohydrates.
Please note: despite the beneficial effects of supplementation, sportsmen and women are well advised to eat a balanced diet. Your diet should be designed to optimize recovery and weight gain.
With this in mind, you'll need to focus on all carbohydrate sources (cereals, fruit, vegetables...) and protein and fat intakes to adapt your whey intake. This approach will enable you to achieve your goals in a healthy, optimal way. With this in mind, we recommend you start with our article on the differences between whey and gainer.
Interested in carbohydrate sources suitable for sports nutrition?
Maltodextrin is a complex carbohydrate often used in sports drinks. Its moderate glycemic index makes it ideal for prolonged energy release.
To find out more about how to incorporate maltodextrin into your diet, see our guide to using maltodextrin in sports nutrition.
And to go further on the subject of whey:
