FUEL with Carbohydrates
Carbohydrates are an essential macronutrient that plays a critical role in providing energy for athletes. Carbohydrates are the primary source of fuel for muscles during high-intensity activities, making them necessary for optimal athletic performance.
IMPORTANCE OF CARBOHYDRATES FOR ATHLETES:
Carbohydrates are essential for athletes as they provide energy for muscles during high-intensity activities. Carbohydrates are stored in the body as glycogen in the muscles and liver, which is used during exercise.
Since carbohydrates act as the main source of fuel for activity, the amount of fuel needed varies depending on the volume and intensity of training. Typically speaking, more activity will require more fuel (through carbs). See the chart below for some general recommendations:
A diet that is low in carbohydrates can lead to fatigue, decreased endurance, and poor performance during exercise, therefore a low carb diet or keto diet is not recommended for athletes.
DIFFERENT TYPES OF CARBOHYDRATES:
Carbohydrates can be classified into two types: complex and simple. Simple carbohydrates are made up of one or two sugar molecules and are quickly digested by the body, resulting in a rapid increase in blood sugar levels. These are best used around training, practice, and game time for quick energy. Complex carbohydrates, on the other hand, are made up of three or more sugar molecules and are slowly digested by the body, resulting in a slower and more sustained increase in blood sugar levels. These are best used at meal time to allow for proper digestion, as well as a sustained energy levels.
EXAMPLES OF SIMPLE CARBOHYDRATES:
Fruit: fruits such as bananas, grapes, dates and pineapples are excellent sources of simple carbohydrates. These fruits contain natural sugars that easily digested and provide quick energy to the body.
Granola bars:
Fruit Chews:
Honey: honey is a natural sweetener that contains simple carbohydrates. It is an excellent source of energy and can be added to drinks or foods.
Sports drinks:
EXAMPLES OF COMPLEX CARBOHYDRATES:
Whole grains: whole grains such as brown rice, quinoa, and oats all contain complex carbohydrates. They are slowly digested by the body, providing a sustained source of energy - include these at meal time
Vegetables: vegetables such as sweet potatoes, broccoli, and carrots are also sources of complex carbohydrates. They provide the body with essential nutrients and a sustained source of energy.
Legumes: legumes such as lentils, beans, and chickpeas are excellent sources of complex carbohydrates. They are also a good source of protein, making them an ideal food for athletes.
Incorporating Carbohydrates into your Fueling Plan:
Athletes should aim to consume carbohydrates before, during, and after exercise to maintain their energy levels. A pre-workout meal 3-4 hours before training should contain complex carbohydrates, which provide a sustained source of energy.
15- 30 minutes before activity, top off energy stores with a quick carbohydrate snack such as fruit chews, a sports drink, a banana or apple sauce.
During exercise lasting >60 minutes glycogen stores are depleted. Athletes should aim to consume 15-30 grams of simple carbohydrates, which are quickly absorbed by the body and provide an immediate source of energy.
Post-workout, athletes should consume a combination of both complex and simple carbohydrates to replenish glycogen stores and aid in recovery.
In sum, carbohydrates are an essential macronutrient for athletes and are crucial for athletic performance. Athletes should consume a diet that is rich in complex and simple carbohydrates to maintain their energy levels and improve their performance. Incorporating a variety of whole grains, fruits, vegetables, and legumes into their diet is an excellent way for athletes to meet their carbohydrate needs.
