Eat Smarter – Carbohydrates And The Athlete
In the first instalment of this three part series we reviewed protein and its importance in the diets of athletes. Strategies to change protein content in the diet tend to be pretty straightforward, and athletes easily accomplish the necessary changes recommended when it comes to achieving protein adequacy. In contrast, working with athletes on fueling and recovery strategies, carbohydrates tend to be the most misunderstood and confusing macronutrient we discuss.
Just as we discussed how protein requirements change with the type of sport or training you are involved in, so do carbohydrate needs. There is no rule of thumb that defines carbohydrates as good or bad – like any component of our diet the “good or bad” comes down to how much, what kind, and when. Let’s go ahead and breakdown carbohydrates with respect to an athletes needs.
Carbohydrates – What they do
Carbohydrates are primarily thought of as fuel providers. While this may be their primary function, carbohydrates (just like any other macronutrient) can follow a number of pathways in the body and can be stored for later use, or become structural components of larger molecules in body tissues. Our bodies use simple carbohydrates as a quick source of energy, and can liberate stored carbohydrates from glycogen stores to access more energy as needed.
Carbohydrates- How much you need
This is tricky area! Carbohydrate intake depends on several factors, including the type of sport or training an individual is involved in, if weight loss or gain is desired, phase of training or competition, and digestive health. Overall, I generally recommend individuals that are training normally and maintaining weight strive for 60% of their daily caloric intake to come from carbohydrates – predominately unrefined, fibre rich fruits, vegetables, and healthy grains. Individuals who are involved in heavy endurance training need to achieve about 10g of carbohydrate per kg of body weight per day.
Carbohydrates- Where you get them
The most important aspect of carbohydrate intake is source. In general, I advise the athletes I work with to avoid simple carbohydrates (think refined sugar, white bread, candy, some pastas). Carbohydrate requirements should be met through high vegetable intake, fruits, and healthy grains (think whole grain, multi grain, minimally processed). Before and during activity, depending on intensity and duration, fuelling needs to involve an accessible carbohydrate source. Sport gels, electrolyte/carbohydrate drinks, and other sport specific fuelling products can be excellent sources of energy during competition or training. It’s important to accurately estimate your caloric need during training and competition to ensure you avoid “hitting the wall” during competition. Fuelling strategies need to happen throughout training and be well established before using in competition in order to avoid any digestive surprises or unanticipated energy fluctuations.
Carbohydrates- When you need them
When you consume carbohydrates is largely dependent on your sport. For longer endurance sport you definitely need a fuelling strategy pre-event, and during competition. For shorter athletic competitions it is less likely you will need in-competition nutrition, but will still need to meet carbohydrate requirements before your competition or training to ensure your glycogen stores are replenished. As we discussed with protein, it is important to consume a meal or snack within half an hour of training that contains equal parts protein and carbohydrate in order to facilitate muscle repair and growth.
Bottom Line
The bottom line? Carbohydrates can be confusing! Its important to ensure your carbohydrate intake matches your training, competition, and health goals. If you are unsure about a fuelling strategy (or worse, are thinking “whats a fuelling strategy”) ask a sports nutritionist, a qualified and experienced sport specific trainer, or another healthcare provider trained in the science of sports nutrition. Be a 24 hour athlete – sleep better, train harder, and eat smarter.
Dr. Brock McGregor BSc ND
Naturopathic Doctor
McGregor Naturopathic
www.mcgregornd.com
McGregor Naturopathic is located in Infinity Medical in Chatham. Brock deals with a wide variety of health conditions, and has advanced training in sports nutrition.