NUTRITION – Carbs

Gillian Woodward

Are you having enough

carbohydrates?

It seems to be fashionable to limit carbohydrate foods in the Australian diet these days. I have even heard of gym instructors telling their clients to ‘limit the carbs in the evening meal ‘or ‘not eat any carbs after 4pm in the afternoon’. Some advocate restricting them all day! I hope no orienteer in training would take this advice seriously. It is completely the opposite of what good sports nutrition strategy would advocate. Carbohydrates are our major energy source for physical activity. Even though there is a good fat supply stored in most of our bodies, it is not the preferred energy source for activity as it takes more oxygen to burn, and oxygen is at a premium in exercise. So our small reservoir of carbohydrate stored as glycogen in our muscles and liver (only a few kilograms) is definitely the preferred energy source for activity. It is true that some carbohydrate foods/drinks are not very high in nutrients and should therefore not be included as a regular part of the diet, but rather be used on special occasions or times of high energy need. These include things like soft drinks, cordials, lollies, chips, chocolate bars, biscuits, cakes etc. But there are many carbohydrate-rich foods which are staples in the diet and contribute other vital nutrients – namely bread, cereals, fruit, starchy vegetables and dairy products. Dietitians dealing with athletes in training often find they do not eat sufficient carbohydrates, especially in the evening. If you have trained after work or school, you should definitely be having carbs as your recovery nutrition snack or drink. That is why sports drinks, milk shakes, fruits and juices make excellent posttraining choices. They not only replace lost fluid, but also provide carbohydrates to replace those glycogen stores that have been used up in your run or workout. They need to be followed up by some more carbs in the evening meal – whether it is potato, sweet potato, corn, rice, pasta, cous cous or another grain product, there is a lot to choose from. Of course some protein-rich food to accompany these carbs would be desirable as well – lean red meat, chicken, fish, legumes, tofu or nuts are all good choices. A dessert of fruit and yoghurt or custard or ice-cream would add more nutritious carbs as well. It is true that eating excess carbohydrates can lead to weight gain, but if quantities are controlled and if the carbs are not fried or coated in fat, then it is less likely to happen. It is usually the fat associated with the carbohydrate-rich foods that is the cause of the weight gain. For instance it can the amount of butter or cheese on top of the bread, or the amount of oil in which the potato chip is fried which is responsible for the weight gain – not the humble slice of bread or the innocent potato! So if you are serious about your training diet, include good quality, nutritious carbohydrate-rich foods at each meal and snack for lasting energy. If you are not feeling satisfied for long enough after eating try including at least one low GI (glycaemic index) carbohydrate food at each meal. These have been discussed before, but to put it briefly, all dairy products including milk, yoghurt, custard and ice-cream are low GI. So are wholegrain breads, legumes, most pasta and many fruits – especially our winter ones like oranges, apples and pears. The lower GI foods tend to keep your energy levels more even, so you won’t run out of fuel so quickly. On the other hand, if you are in need of a quick energy boost just before, during or immediately after a training session or workout, then high GI carbs are recommended – sports drinks, cordial, watermelon, rice or rice cakes, etc. As you can see, it is more about choosing the best type of carbohydrate for your immediate needs than about restricting the total amount of carbohydrate that you eat in a day that is important.

Gillian Woodward is a Practising Dietician and has been providing advice in the field for over 25 years. She has been an orienteer since 1984.