Carbohydrates are the best fuel for the body’s
engine – more so than proteins or fats–and the right carbs, taken at the right
time, are key to good athletic performance.
Carbohydrates are the most important source of fuel
in an athlete’s diet. And yet, some athletes experiment with popular
low-carbohydrate regimens, believing (mistakenly) that these diets will somehow
“train” the body to burn more fat for fuel, or that carbohydrates interfere
with the body’s ability to burn fat. But carbohydrates are a critically important
energy source during exercise – and, in fact, the body cannot use fat for energy
unless carbohydrate is present.
Why Carbohydrates Are So Important for Athletes
Carbohydrates are the fuel that makes the body’s
engine run, and athletes need plenty of carbohydrates before, during and after
exercise.
While fats can be (and are) used as a source of
energy, the main function of the carbohydrates you eat is to supply energy to
cells. This is particularly true for high-intensity exercise – the level
at which most athletes train and compete.
The body generates energy from carbohydrates much
more rapidly than it does from fat, and the brain and central nervous system
rely exclusively on carbohydrate for fuel.
And, it’s often said that “fats burn in a
carbohydrate flame” in the body. What this means is that in order for
fats to be broken down completely – which results in the release of energy –
carbohydrate breakdown has to happen simultaneously.
This is because one of the products of carbohydrate
metabolism is a substance called pyruvate. Pyruvate plays a critical role
in the release of energy from fat. Without enough carbohydrate in the
diet, pyruvate production drops – which impairs the release of
energy from fat.
Eating enough carbohydrate is also important
because it helps prevent the body from using protein for energy. While
your body can use protein to supply energy, the protein you eat supports many
more important functions in the body – its primary role is to build body
proteins such as muscle, bone, skin, hair, enzymes and hormones.
If you were to burn protein as an energy source, it
would impact the body’s ability to perform these more important functions.
How Carbohydrates Fuel Activity
When you digest the carbs in the foods you eat, the
end product enters your bloodstream in the form of glucose, or blood sugar,
which is then transported to the cells to be used for energy.
Any glucose that is not used immediately can be
converted into a storage form of carbohydrate – called glycogen – which gets
stashed away in your liver and muscles where it can be tapped into during
activity.
Working muscles require a steady source of fuel –
which can come from both the bloodstream and from the glycogen that is stored
away. But there’s a limit to how much glycogen your body can store,
and if activity lasts long enough, the glycogen stores can become
depleted. That is why it’s so important to fuel properly – and regularly.
Athletes Need Carbohydrates Before,
During and After Exercise
For the average person, a well-balanced diet will
usually provide enough carbohydrate to fuel daily activity. But athletes
who train hard know that they need to properly fuel up before starting out, and
to keep the carbs coming in during activity and to refuel properly afterwards.
If your regular workouts are strenuous and longer
than an hour or so, here are some tips to keep your performance at its peak:
Before starting out, it’s a good idea to ‘top off
the tank’ with some low fat, high carb foods to help maintain blood sugar –
particularly if you’re one of those who exercises first thing in the morning. The best choices are foods
that are easy to digest like a smoothie, a carton of yogurt or a small bowl of
hot or cold cereal. Low fat and low fiber foods are best, to avoid any
stomach upset. (Foods with fat and fiber delay digestion time, so they’re
better eaten after exercising.) If it’s hard for you to eat much in the
morning, start with something small and light – a few bites of banana or a
slice of toast.
During activity, specially-formulated sports drinks
can help keep your tank topped off. In addition to providing much-needed fluid,
sports drinks are designed to provide the amount of carbohydrate recommended
during activity (30-60 grams an hour for the first few hours) – about the
amount in a liter of a typical sports drink. For longer events, some
people also carry foods like low fat cookies, sports gels, gummy candies or
cereal bars for an extra boost of carbohydrate.
Refueling after a workout is critical – most of the
stored glycogen will have been used up. Since your muscles are craving carbs, they’ll
take them up readily and store them away for the next bout of activity.
Now is the time to load up on higher fiber carbs, since digestion time is no
longer a concern. A dab of protein helps repair muscles, too, so ideal
recovery foods include both protein and carbohydrate. It’s also important to
refuel within about 30 minutes after exercise to maximize the effects of
protein and carbohydrate on muscle recovery. Specialized recovery foods
and beverages are convenient; otherwise, work in plenty of healthy
carbohydrates in the form of fruits, vegetables, whole grains, beans and dairy
products. A sandwich on whole-grain bread, a protein shake made with
milk, or a bowl of lentil soup with a piece of fruit would all be great
post-exercise meals.
Photo Source: www.youngandraw.com
What’s YOUR view on carbs?
