Living an extremely active lifestyle requires the right nutrients to refuel the body after strenuous workouts or activities. While a well-rounded nutrition program is necessary for some athletes, prioritizing certain nutrients is key to optimizing training progression and performance. Glucose, derived primarily from carbohydrates, is necessary for endurance athletes, and those who workout or train for extended periods of time. Deriving between 50 and 60 percent of your daily intake from carbohydrates is often necessary depending on the individual and the intensity of the activity or workout.
Carbohydrate Consumption
Carbohydrates are made up of hydrogen, oxygen and carbon, and are processed in the body as glucose. The two basic categories of carbohydrates are simple carbs, or foods comprised of sugar such as white breads, rice and pasta, and complex carbs, or foods comprised of whole grains that take longer to digest, keeping your metabolism elevated. Complex carbohydrates include sweet potatoes, whole grain bread, brown rice and whole wheat pastas. The liver breaks down carbs and uses them for energy; if there is an excess amount leftover, it is stored in the liver and muscles so the body can tap into these stores when needed.
Glucose Benefits
Carbohydrates are the body's preferred source of energy during physical activity, so having a constant supply for fuel is important. Carbohydrates are stored in the body as glycogen, and are then released as glucose into the blood, which is what the body uses for energy. Carbohydrates in the diet also increase immune system function and digestion and absorption of nutrients, aiding in overall body function not only during activity, but recovery as well.
Nutrient Timing
Consuming glucose before a workout and directly after provides a sufficient amount of energy for your body to complete your workout, and consuming immediately after refills your glycogen stores once they are depleted from your workout. Your body is like a sponge after a workout, ready to soak up all of the lost nutrients to help the body recover properly, so consuming glucose along with a protein source is key for optimum recovery. The sugar in glucose actually aids in protein synthesis, so the two form a perfect post-workout meal. Many athletes who participate in marathons or sporting events that last several hours also consume glucose during the activity to keep their energy supplies elevated, and the easiest way to do this is often through a sports beverage that specifically contains glucose.
Hypoglycemia
If glucose levels become depleted, the body experiences hypoglycemia, which is when the body's sugars level have become dangerously low, and not only strip the body of energy, but can cause a loss in brain function as well. Symptoms of hypoglycemia include cold skin, loss of color and extreme restlessness and fatigue. The fastest way to infuse the body with glucose is through a liquid source or beverage. Many popular sports drinks and pouches filled with jelly-like liquid can be purchased that have a combination of simple sugars, along with electrolytes. Electrolytes aid in a faster absorption rate for the glucose, creating a safe and effective combination sports supplement. Usually these drinks contain six to eight percent carbohydrate, and may also have fructose, sucrose, malodextrin or a combination of these with water and electrolytes. If a sports beverage is not handy, even water and orange juice, apple juice or cranberry juice will do because of their high glucose content.
References
- Athlete Fuel: Why Carbohydrates Are Important For Athletes
- "Nutrition: The Complete Guide"; Dr. John Berardi; 2009
