Carbohydrates totally get a bad wrap these days!!! With the popularity of low-carb lifestyles, it’s no wonder there is so much confusion around whether or not athletes need carbohydrates. Spoiler alert…you do! As an athlete, carbs should be the foundation of a well planned sports diet.
What are carbohydrates?
Carbohydrates are one of the three macronutrients - the other two being protein and fat.
Carbohydrates include both simple sugars (like glucose and fructose) and more complex molecules like starches and fibres. On the most basic level, carbohydrates are broken down in your body to glucose (sugar), which is used for energy in your cells.
Some carbs are more nourishing than others.
Added sugars (white/brown sugar, maple syrup, honey, agave, gels, chews, sport drinks, etc) often lack the vitamins and minerals that contribute to overall health. On the other hand, sugars found in fruits, veggies, beans and dairy, contain many vitamins and minerals which are health promoting.
Obviously it stands to reason that we want to include more of these natural sugars, but that doesn’t mean that you need to completely avoid added sugars. As an athlete, there is a time and place for both.
What happens when you eat carbohydrates?
Your body breaks carbohydrates down into glucose (sugar) molecules, which then get carried in the bloodstream to your cells. Whether you eat a potato, a slice of bread, beans, or ice cream, any source of carbohydrate that you eat is broken down to into glucose.
The body either uses this glucose as an immediate fuel source for your muscles and brain, or converts it into glycogen and stores it in the liver or muscles to be used for energy at a later time.
Despite what carb fear mongers might have you believe, carbohydrates are not inherently fattening!! Let me repeat that again…carbohydrates are NOT inherently fattening!!
At the end of the day, it’s excess calories that are fattening. It actually takes the body more energy to convert excess calories from carbohydrate (pasta, bread, rice) into body fat than it does to convert excess calories of fat (butter, oil) into body fat.
Benefits of carbs for athletes
Whether you’re a pro, elite, varsity or everyday athlete, carbohydrates are one of the most important nutrients needed in your diet.
Carbs fuel muscles: they serve as a primary source of energy for working muscles and the brain, especially during exercise. Athletes who restrict carbs often pay the price in the form of “dead” or “heavy legs” and an inability to exercise at their best.
Carbohydrates are also necessary for recovery, to prepare your body for your next workout or training session.
Carbs support muscle growth: without enough carbohydrates, other nutrients, such as fat or muscle protein, are used to make energy. With the correct amount of carbohydrates available to muscles, protein is free to do its main job of repairing and rebuilding muscle tissue, which maximizes muscle gain.
Quality carbs support a healthy gut: fibre-rich carbohydrates coming from fruits, vegetables, grains and beans feed the millions of good gut microbes — the bacteria and other “critters” we want in our large intestine. These good gut microbes have a significant influence on your mood, weight, immune system, and overall health.
Carbs taste good: let’s be realistic…carbs taste good!! And really, is there anything wrong with enjoying a bowl of pasta? Or even a slice of cake on a special occasion?
If you try to deprive yourself of something enjoyable, chances are you will likely seek it out, obsess about it, and eventually overeat it. By regularly including carbs in your daily sports diet, you take the power away from them and will be less likely to binge.
How much carbs should I eat?
It depends…
Athletes should consume anywhere from 3-12 grams of carbohydrate per kilogram of body weight per day. Your specific needs will vary depending on the length, intensity and type of training sessions you are undertaking as well as your body composition goals. Generally, the longer and more intense the training, the more carbohydrates are needed.
If you’re an athlete confused about carbohydrates and how they fit into your fueling plan, reach out to me today.
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