What are carbohydrates?
Carbohydrates are the fast energy suppliers. The body can burn these easily and efficiently and use the released energy immediately. It is therefore our main source of energy.
However, our supply of carbohydrates is limited. After an hour of intense exercise, our carbohydrate stores are empty and our body is forced to switch to fats. However, these cannot provide energy as quickly, so we are forced to take it a bit easier.
1 gram of carbohydrates provides 4 kilocalories.
There are “fast” carbohydrates (sugars) and “slow” carbohydrates (starch). Carbohydrates that we ingest are first converted into glucose. Our body must always have a basic amount of sugar (= the sugar level) in the blood and in the muscle cells in order to function. Insulin and glucagon keep blood sugar levels constant.
If we take in more carbohydrates than we need, our body converts them into glycogen. Our body can store about 300 to 400 grams of carbohydrates in the form of glycogen. If there is sufficient glycogen, these excess sugars are then converted into fat.
A carbohydrate is made up of carbon, hydrogen and oxygen. Depending on the number of sugar molecules that bind to each other, we distinguish:
- Simple carbohydrates or monosaccharides
- Dual carbohydrates or disaccharides
- Multiple carbohydrates or polysaccharides
Carbohydrates belong to the href="/nl/tips/nutrition/macronutrients">macronutrients.
Function of carbohydrates
- Fuel
- Taste enhancer
- Coloring
- Binder
Carbohydrate-rich food
Examples of carbohydrate foods: bread, potatoes, flour, pasta, rice, muesli.
Healthy carbohydrates
To help you choose healthy carbohydrates, we have created the following table. Try to eat as many products from the green column as possible. The products in the yellow column are also perfect. However, these in the red column are not recommended (although exceptionally possible).
| Green (preferred) | Yellow | Red (not recommended) |
|---|---|---|
| Whole wheat bread Brown bread Rye bread Multigrain bread Brown crispbread Whole wheat rusk Whole wheat wraps Unsweetened breakfast cereals (< 30% sugar) Oatmeal Whole wheat (unsweetened) cornflakes Granola Muesli Cereal flakes Brinta |
White bread Baguette Pistolets Sandwiches Raisin bread Sugarloaf Milk bread Wraps Sweetened breakfast cereals (> 30% sugar) |
Croissants Other coffee cakes |
| Jam (without sugar) Syrup Honey Gingerbread |
Chocolate Sprinkles Speculoos |
Chocolate spread Speculoos spread |
| Boiled/steamed (sweet) potatoes Whole wheat pasta Whole rice Brown rice Brown rice Quinoa Spelled Whole wheat couscous |
Mashed potatoes White pasta White rice Couscous |
Fried potato preparations Fried potatoes Fried rice |
| Rice and corn waffles Cereal bars Muesli bars Letter cookies Children's cookies Grain cakes Unsalted nuts Water ice Sorbet |
Gingerbread Honey waffle Stroopwafel Energy bars Dried fruit Gummy bears Sweetened cakes Salted nuts Student oats Plant-based ice cream Pancake |
Chocolate Chocolate cookies Pastries Cake Cake Shortbread cookies Candy Chips Ice cream |
How many grams of carbohydrates do I need?
You can calculate the need for proteins in different ways. On the one hand, you can calculate this based on your total energy needs. On the other hand, you can calculate them based on your body weight. We usually choose this second way.
Carbohydrate requirements based on total energy requirements
The Health Council recommends that you get between 50 and 65% of your total energy needs from carbohydrates. For (endurance) athletes this can be as high as 80%.
It is recommended that only 15 to 25% of the total amount of energy is supplied from simple carbohydrates (= sugars). It is best to use added sugars (soft drinks, cookies and pastries) in moderation and no more than 4 times a day.
Others believe that you should adjust the fat requirement depending on body type:
- Ectomorphic: 50-60%
- Mesomorphic: 35-45%
- Endomorphic: 20-30%
Others will divide your protein needs according to your goal:
- Weight loss: 40%
- Maintaining weight: 50%
- Gain: 60%
Carbohydrate needs based on your body weight
Another way is to calculate your fat needs based on your body weight. It is this way that we will always follow.
Normally you first calculate how many grams of proteins and fats you need. The surplus of your total energy needs is then met by carbohydrates.
Bart Vandenbussche is passionate about sport and never shies away from a sporting challenge. He has run several marathons (including sub-3h), is an Iron+Ultra Viking, and currently has the Hyrox bug.
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