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Smart Carbohydrates for Athletes
 When training for the Ironman, one of my biggest
challenges was to determine which food sources were best to use as
fuel. Eating enough carbohydrates to sustain my energy throughout a
prolonged training session, and to help my body recover, was at times a
challenge. It clearly made the difference between having a good
training session and one that left me feeling fatigued.
How Many Carbs Do We Need?
The Nutrition Recommendations for Canadians state that the diet should provide 55% of energy as carbohydrate
from a variety of sources. For athletes, it is recommended that 60% of
total energy come from carbohydrates. Endurance athletes like marathon
runners and triathletes can require up to 70 per cent of their total
calories from carbohydrates.
Without adequate
dietary carbohydrates, the body inefficiently converts fat stores and
proteins from muscles into energy. This can increase muscle breakdown
during exercise and impact overall fitness. It's a good thing there are
abundant food sources of carbohydrates, including fruits, vegetables,
grain products, and milk products!
Timing is Important
For
athletes with a busy and rigorous training schedule, finding sources of
carbohydrates to snack on before, during, and after exercise is
essential to maintain muscle glycogen and to sustain optimal energy
levels.
- Before:
Carbohydrates consumed before exercise top up energy stores and delay
fatigue. What you eat depends on how much time you have, but aim for a
light carbohydrate meal. My favorites include half a bagel with nut
butter, fruit and yogurt, oatmeal with dried fruit, or a fruit
smoothie.
- During: Carbohydrates help to maintain
blood sugar to fuel muscles during exercise. If your training session
lasts longer than 90 minutes you will need additional carbohydrates to
maintain energy levels. Go for easy to digest carbohydrates and aim for
25-50 g of liquid or solid sources every 30 minutes. Sports drinks and
sports gels work well. Other energy boosters include dried fruit,
cereal bars, or a peanut butter and jam sandwich.
- After:
Quick replenishment of your energy supply after exercise helps
guarantee the ability to last longer in the next exercise event. For
continued success in future training sessions or events, consume a
source of carbohydrates and protein
within 30 minutes of completing your training session to optimize
glycogen stores. Stellar recovery snacks include trail mix,
carbohydrate-based sports bars, and yogurt.
The Bottom line
Whether
you are a weekend athlete or you rank among the elite, remember that
maintaining a high energy level is the key to peak performance. For
this reason, carbohydrates are your best friend!
The Role of Carbohydrates: Carbohydrates
are the body's favorite fuel. They are the first energy source the body
uses to perform daily tasks, especially exercise.
Carbohydrates
are unique because when cells have enough energy obtained from
carbohydrates, any excess is stored as glycogen in the muscles and
liver to be used as a reserve. However, during strenuous exercise,
energy reserves can quickly drain, leaving muscles tapped and dependant
on carbohydrate replacement. That's why a diet high in carbohydrates is
particularly important for the athlete.
Written by Leah Perrier R.D.
Published in October 2007
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