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What are sequentially mixed carbohydrates?
Sequential-mix carbohydrates are those sports supplements that do not contain only one type of carbohydrate in their composition.
Carbohydrates are one of the three macronutrients whose purpose is to provide energy to the body and to fulfil all the functions and tasks of daily life, from the simplest to the most intensive training.
Depending on their molecular structure, there are different types of carbohydrates, which are reflected in the speed and time at which they are digested and absorbed by the body.
The carbohydrate-sequential blend combines several sources of this high, medium and low glycaemic index macronutrient to provide energy at all times, both instantly and over time.
What types of carbohydrates can we find in this combination?
We can find combinations with the following types:
- Dextrose: a simple carbohydrate that provides instant energy, triggers high insulin levels and replenishes glycogen levels shortly after ingestion.
- Fructose: a simple carbohydrate derived from fruit that provides instant energy without creating such high insulin spikes.
- Amylopectin: a complex carbohydrate that provides energy slowly over time.
- Cyclodextrin: These are branched carbohydrates that are rapidly absorbed, although it is a type of complex carbohydrate. As a result, it produces less insulin.
- Palatinose: A simple carbohydrate that releases energy gradually and progressively over time.
- Maltodextrin: a complex carbohydrate made from starch.
What are sequential mix carbohydrates used for?
The sequential mix carbohydrates , are recommended for athletes looking for a source of energy at all times, combining the advantages of the 3 types depending on their glycaemic index.
This type of combination is ideal for post-workout use, as it ensures that glycogen stores are replenished instantly and that the body has the energy it needs for better regeneration at that time. Its satiety index is higher due to the combination of sources.
The glycaemic index of a carbohydrate is an indicator of the rate at which it is assimilated.
There are 3 types and each has its own characteristics:
Low glycaemic index: They are characterised by the fact that they release energy into the body slowly and progressively over time. They provide higher levels of satiety and take longer to digest.
Medium glycaemic index : they provide energy faster than the previous ones in a medium time, without being immediate.
High glycaemic index: They are characterised by the fact that they release energy into the body quickly, immediately and in the shortest possible time. They ensure a lower level of satiety, do not need a long time to be digested and recharge glycogen stores immediately.
How to take sequential mixed carbohydrates?
During training : to have energy in the moment and for a period of time afterwards. Recommended if you do not experience strong digestion.
After training : at the end of training, muscle and liver glycogen stores are depleted as they will have been used during exercise. Consuming this type of carbohydrate promotes recovery and helps prevent the symptoms of fatigue by rapidly replenishing glycogen stores, while also providing one or more sources of energy for the hours following exercise.