Carbohydrates: Fuel, Not Foe!
Carbohydrates are the body’s primary source of fuel, especially for athletes.
Carbohydrates are the body’s primary source of fuel for athletes. They are found in foods like rice, potatoes, fruit, and pasta and should make up about half of an athlete’s diet.
During moderate to intense activity, carbohydrate stored in the muscle, known as a glycogen, are broken down to smaller components and then converted into energy. As exercise progresses, glycogen levels decline and require replenishment through carbohydrate intake to support performance and recovery. For this reason, it is important to plan carbohydrates around training and competition. Consider the following tips during your training season and/or next race to optimize performance:
Prior to exercise, consume carbohydrates 1-4 hours out. Aim for sources that are low in fiber, protein, and fat. These nutrients increase the time it takes to digest the meal which can cause GI distress during exercise. Some great options include a banana, granola bars, or toast/bagel with honey or jelly.
If your exercise lasts longer than 1 hour, fuel with a source of simple carbohydrates and electrolytes each hour to maintain energy and hydration. Products like sports gels, sports chews and sports drinks are popular because they are easy to digest while active. Gummy candies, dried fruit, and boiled potatoes sprinkled with salt are additional food options. You can even mix and match your carbohydrate sources depending on your preference. Whatever you decide to use, always practice the strategy and products prior to your race/competition to determine which ones you tolerate best.
After exercise, it is important to refuel with carbohydrates within 30 minutes of completion to start replenishing glycogen stores. Adding a protein source to this meal will also aid in muscle tissue repair. Some easy combos include a fruit and protein smoothie, a protein bar with Gatorade, or a Greek yogurt parfait with granola and dried fruit.
If you’re struggling with your nutrition and performance, contact us to schedule a Race Day Nutrition appointment for an individualized plan!