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Sequential mix carbohydrates are nutritional supplements made up of various carbohydrates of high, medium and low glycemic index (GI) or fast, medium and slow assimilation carbohydrates to provide energy at any time, immediately and over time.
What are sequential mix carbohydrates?
Carbohydrates are one of the 3 macronutrients whose purpose is to provide the body with energy to carry out all the functions and tasks of everyday life, from the simplest ones to intense training.
There are different types of carbohydrates depending on their molecular structure, which is reflected in the speed and time in which they are digested and assimilated by the body.
Sequential-mix carbohydrates are those sports supplements that do not contain only one type of carbohydrate in their composition. They combine different sources of this macronutrient of high, medium and low glycaemic index in order to provide energy at all times, both immediately and over time.
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 particular characteristics:
- Low glycaemic index: they are characterised by the fact that they provide a slow and progressive release of energy in the body over time. They provide a higher level of satiety and require more time to be digested.
- Medium glycaemic index: they provide energy more quickly than the previous ones, in a medium time, without being immediate.
- High glycaemic index: they are characterised by the fact that they provide energy release in the body quickly, immediately and in the shortest possible time. They provide a lower level of satiety, do not require time to be digested and recharge glycogen stores immediately.
What are sequential mix carbohydrates for?
Sequential mix carbohydrates are recommended for athletes looking for a carbohydrate source that combines the advantages of all 3 types of carbohydrates according to their glycaemic index.
This type of combination is ideal to take after training as it will ensure that glycogen stores are recharged both immediately and that the body has the energy when it is needed for better recovery.
Its satiety index is higher, due to the combination of sources.
What types of carbohydrates can we find in this combination?
We can find combinations with the following types:
- Dextrose: simple carbohydrate that provides immediate energy, causes a high insulin spike and recharges glycogen levels shortly after being ingested.
- Fructose: a simple carbohydrate that comes from fruit and provides immediate energy without producing such a high insulin spike.
- Amylopectin: a complex carbohydrate that provides energy slowly over time.
- Palatinose: a simple carbohydrate that releases energy progressively and gradually over time.
- Maltodextrin: a complex carbohydrate derived from starch.
- Cyclodextrin: these are branched carbohydrates that are rapidly absorbed even though they are a type of complex carbohydrate. As a result, it generates less insulin.
How to take sequential mixed carbohydrates?
- During exercise: to have energy on the spot and also over a prolonged period of time. It is recommended if you do not have a heavy digestion.
- After exercise: once you have finished, your muscle and liver glycogen stores will be almost empty. Eating this type of carbohydrate can promote recovery and help to avoid fatigue levels as they replenish glycogen stores quickly but also provide one or more sources for the hours after training.