BeNutris
Carbohydrates
All carbs elements, details and contribution to health and body
Starch
Starch provides energy for high intensity workouts, helps recovery and reduces muscle soreness. In addition it lets protein focus on muscle repair which is the primary role of protein.
Suggested daily intake
Male
Female
4-7 gram per 1kg of body weight
4-7 gram per 1kg of body weight
Sucrose
Sucrose is not a healthy muscle building nutrition and consuming more than needed can lead to fat gains without exercises, and even to muscle loss. However it can be efficient post workout, if consumed after 30-45 minutes alongside protein. Its recommended to not consume more than the suggested amount.
Suggested daily intake
Male
Female
24 gram
36 gram
Glucose
Glucose is critical for both serving energy during high intensity training and building muscle weight. Glucose plays a big role in heavy lifting and more repetitions in workouts, it makes sure the body uses carbs as energy during workouts and not protein to maximize performance and muscle growth.
Suggested daily intake
Male
Female
Suggested 4-7 gram per 1kg of body weight
For muscle growth 4-10 gram per 1kg of body weight
Suggested 4-7 gram per 1kg of body weight
For muscle growth 4-10 gram per 1kg of body weight
Fructose
Fructose is helpful for completing high intensity and long trainings, it is not directly involved with energy production during exercises but it makes room to allow other nutrients provide the necessary energy for workouts.
Suggested daily intake
Male
Female
Lactose
Lactose plays a supportive role, it allows protein to be used for muscle repairing rather than fuel during workouts. Its most effective when consumed within 1-2 hours after a workout, promoting lean muscle mass gains and reducing fat mass.
Suggested daily intake
Male
Female
N/A
N/A
0-80 gram
0-80 gram
Maltose
Suggested daily intake
Maltose can assist protein in muscle recovery, when taken after a workout. It can help individuals that struggle to gain weight in their goal, but too much consumption of maltose can lead to fat gain and that should be taken into account.
Female
Male
25 gram
36 gram
Galactose
Galactose provides energy for short term muscle function and maintains muscle strength while aging.
Suggested daily intake
Male
Female
N/A
N/A