Carbs: The Key to Performance

Carbs:

The Key to Performance

By Summer C. McNeill | B.S. Nutrition and Dietetics

Carbohydrate = carbs = CHO

Carbs! There is much controversy and confusion around carbohydrates. It seems like everyone has their own opinion on whether carbs are “good” or “bad.” Well, I am here to tell you what the evidence says, starting with this; carbs are not good OR bad. Carbs have no moral value. They are just a source of fuel and energy for the body. That probably goes against everything you’ve ever heard. Every diet ad, magazine, and fitness influencer has probably given you their biased opinion on how you should consume your carbohydrates.

So, take a moment, forget everything that you’ve learned, and let’s start with the basics.

Carbohydrates provide energy for muscles, help preserve muscle protein, promote digestive health, fuel the central nervous system, and so much more. Carbohydrates are extremely complex, so for the purpose of this article we will focus on how you can utilize carbohydrates to fuel your performance.

There are two types of carbohydrates, simple and complex. They can also be categorized as fast and slow, respectively. Simple or fast carbohydrates absorb into your bloodstream more quickly and are great for providing your muscles and brain with quick, ready-to-use energy. Complex or slow carbohydrates absorb more slowly and steadily which provides you with longer, sustained energy. Both types of carbohydrates should be included in your daily diet.

Examples of simple and complex carbs:

Simple: • Fruit • Sugar • Fruit juice • White rice or pasta • Honey • Lactose • Sports drinks

Complex: • Whole grains • Oatmeal • Beans • Brown rice • Quinoa • Vegetables

When we eat carbohydrates, they are first absorbed into the blood stream as what we call “blood glucose.” This is your body’s first and preferred choice of energy. Extra carbohydrates are stored in the liver and muscles as glycogen. When our bodies use up our blood glucose, we begin to use our muscle glycogen as energy so we can continue to move our muscles without feeling fatigued. If you find yourself feeling quickly exhausted during workouts, you should increase the carb intake in your daily diet, as well as eat a carb rich snack before you exercise.

Pre-exercise

You should never exercise on an empty stomach. A pre-exercise meal or snack high in carbohydrates will ensure that your muscles have optimal energy for performance. Your CHO intake should adjust as your training does. For long or intense training sessions, your intake should increase. For light training days, your intake should decrease. Focus on how your body is feeling and don’t be afraid to play around with new types of foods during training to find the ones that make you feel your best.

If you train early, you need to ensure that your dinner before training is loaded with carbohydrates. You should also consume a well-tolerated source of simple carbs 5-10 minutes before your workout. A snack before exercise will help maintain your blood glucose and muscle glycogen. If you are training later in the day, eat a full meal 3-4 hours before exercise. Your meal should be balanced with a variety of carbohydrates, protein, fat, fruits, and veggies. Then, eat a snack with simple carbs as you get closer to your workout.

During exercise

If you are exercising for longer than 60 minutes you should be replenishing your carbohydrates during the exercise so that your muscles have enough energy to do what you need them to do. Try to consume 6-12 ounces of some type of sports drink (ex. Gatorade) every 15-30 minutes. Be sure to avoid drinks that are labeled as “low” or “zero” sugar. For high intensity activities you can also look into using sports gels or sports gummies as a source of carbohydrates.

Post-exercise

If you plan on training again within 8 hours, eat as soon as possible after your training session and continue to consume small, frequent snacks leading up to your next session. You’ll want to include protein in your meals and snacks to assist in the muscle recovery process. And, of course, don’t forget to re-hydrate.

If you are done training for the day, you still need to eat something within a couple hours to replenish your glycogen stores and repair your muscles. Try to eat a meal with all of the food groups. If you are unable to do that, eat a snack containing carbs and protein.

Possible recovery snacks: • Greek yogurt with fruit or granola • Chocolate milk • Peanut butter and jelly • Peanut butter with fruit • Grapes and cheese • Trail mix • Hummus with pita bread or chips •Protein shake

Conclusion

Everyone needs carbs, especially athletes! Energy comes from carbohydrates. You will never be able to achieve your potential as an athlete if you neglect to fuel and recover properly. Please do not be afraid to eat. Listen to your body and trust yourself. For a more personal fueling and recovery plan please speak to a sports dietitian.

Find a dietitian: https://www.eatright.org/find-a-nutrition-expert?rdType=url_edit&rdProj=fane_update&rdInfo=fae

If you are struggling with an eating disorder: https://www.nationaleatingdisorders.org/help-support/contact-helpline