Carbohydrates for training Carbohydrate provides an important, but relatively short-lived, supply of fuel for exercise, and the storage depots, in the form of glycogen, must be refilled each day from carbohydrate foods in the diet. Everyday eating and drinking plans for athletes need to provide enough carbohydrate to fuel their training programmes and to optimize the recovery of muscle glycogen stores between workouts. General targets can be provided for carbohydrate needs, based on the each individual’s size and the demands of their training programme
Strategies for choosing carbohydrate foods and drinks and for optimising glycogen recovery When the gap between training sessions is less than approximately 8 hours (as when training twice daily), carbohydrate intake should start as soon as practicable after the first session to maximize the effective recovery time. There may be some advantages in meeting carbohydrate targets through a series of snacks during the early recovery phase. Solid and liquid forms of carbohydrate are both suitable for recovery eating, but some choices may be more practical than others because of appetite, convenience or personal preferences.
During longer recovery periods (24 hours), the pattern and timing of carbohydrate-rich meals and snacks do not appear to be critical, and can be organized according to what is practical and comfortable for each athlete. Given the amount of carbohydrate that may need to be consumed, high carbohydrates foods will need to be spread out over the full 24 hours. It is valuable to choose nutrient-rich carbohydrates and to add other foods to recovery meals and snacks to provide a of protein and other nutrients. These nutrients may assist in other recovery processes, and in the case of protein, may promote additional glycogen recovery when carbohydrate intake is below fuel intake targets. Adequate energy intake is also important for optimal glycogen recovery; the restrained eating practices of some athlete, particularly females, make it difficult to meet carbohydrate intake targets and to optimize glycogen storage from this intake. (see Table below). Prepared: IAAF Medical and Anti-Doping Commission By: Professor Louise Burke, Australia Professor Ron Maughan, UK
Examples of snacks or meal combinations providing nutrient-rich carbohydrates and protein sources A.. B.. C.. D.. E..
Breakfast cereal with milk and fruit Fruit with flavored yoghurt Fruit smoothie or liquid meal supplement Sandwich with meat and salad filling Meat or chicken stir-fry with vegetables and rice or noodles SoccerDroid eMagazine April 2015 Issue