Carbohydrates are a major macronutrient that your body uses for energy. If you participate in sports, you will benefit from eating carbohydrates as they are one of the most versatile and convenient sources of quick fuel. Carbohydrates are the target of dieting plans that claim limiting them will help you lose weight and live a healthier life. These recommendations do not apply to athletes, however, who want to improve performance.
Recommendations
All people involved in regular training for sports benefit from a diet that includes carbohydrates. While endurance athletes should follow a high-carbohydrate diet of 60 to 75 percent carbohydrates, even bodybuilders benefit from eating 55 to 60 percent of daily calories from carbs. During an endurance sports activity, such as marathon running or Ironman triathlon, you should ingest carbohydrates to keep your body fueled. In his book, "Food for Fitness," renowned cycling coach Chris Carmichael, recommends 30 to 60 g of carbohydrates for every hour during activity.
Simple Carbohydrates
Carmichael says that no carbohydrate is "bad" for an athlete, but encourages you to make healthy choices most of the time. Simple carbohydrates are found in candy and soda, but also in white bread, fruits, dairy products, energy gels, bars and chews and sports drinks. While the candy and soda offer no nutritional value beyond the simple carbs, other simple carbs with electrolytes add value during a sporting activity because they convert to fuel quickly. If you consume simple carbohydrates immediately after your sporting event, your body is able to replenish your glycogen stores quicker so you recover faster for your next event or training session.
Complex Carbohydrates
Whole grains and vegetables are sources of more complex carbohydrates that offer fiber and starch. Brown rice, quinoa, dried beans, whole-wheat bread, sweet potatoes and dark green vegetable are quality sources of complex carbohydrates. These types of carbohydrates offer lasting energy and can protect against fatigue. The fiber helps keep digestion regular and may also protect against heart disease. When following a high-carb diet, most of your carbohydrate intake should consist of these nutritious carbohydrates.
Considerations
You still need adequate amounts of protein and fats to support good health and performance. A high-carb diet should contain 15 to 20 percent of fat and protein. Fats support hormone production, healthy skin and hair and vitamin absorption. Protein provides amino acids that promote muscle recovery and growth.
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