The Effects Of Carbohydrates In Athletes

Any time you participate in an athletic event, you should eat high-energy foods before you begin. Carbohydrates provide your body with the energy that you need, which allows you to perform at a high level throughout the match. While a diet with only carbs will have an adverse effect, eating more carbohydrates can increase your athletic performance.

Energy

Carbohydrates provide energy to athletes on a much higher level than fats or proteins. Carbs also require less oxygen to provide your muscles with energy than other sources, which benefits athletes because they can have difficulty getting enough oxygen during longer events. As the intensity of your athletic endeavor increases, so does your utilization of the carbohydrates that you have consumed. You can find complex carbohydrates in foods like potatoes, pasta and cereal, while foods like fruit, milk and sugar contain simple carbohydrates.

Process

As you digest your food, your body breaks down carbohydrates into glucose, which it then stores as glycogen. As you compete, your body converts the glycogen back into glucose, which it then uses as an energy source. Your body's energy comes directly from the levels of glycogen in your muscles. Your body generally stores enough glycogen in your muscles and liver to last you for about 90 minutes of competition. For longer events, you should eat carbohydrates for days leading up to the event. Your energy can come from meals consumed during the last two or three days leading up to your event.

Amount

Between 40 and 50 percent of an athlete's energy comes from carbohydrates, so make sure that you consume enough carbohydrates leading up to a competition. A breakfast featuring orange juice, oatmeal, a banana and toast puts you on the right track, while adding a lunch with bread, apple juice and cookies provides even more energy. Include foods like bread and pasta with your dinner to give yourself enough energy for your event.

Warning

In most cases, you should not follow a diet with extremely high carbohydrate values for a long time, as this trains the body to burn only carbs for energy, rather than fats. The over-consumption of carbohydrates can also lead to water retention, which leads to stiff joints. Endurance athletes might benefit from a short-term high-carb diet, but this diet should never last for longer than three or four days. Carb loading can also cause digestive problems, weight gain and blood sugar changes in some people.