Endurance athletes follow a specific nutrition plan for optimal performance while supporting healthy body functions and the development of lean muscle tissue. Within a proper nutrition plan is a balance of macronutrients -- carbohydrates, protein and fat. Carbohydrates get a specific focus from endurance athletes as the primary source of energy. Most of the carbohydrates with the nutrition plan are complex carbohydrates that are low glycemic, but some simple sugars from high-glycemic foods play an important role for performance.
Absorption
The glycemic index refers to the rate at which carbohydrates enter the bloodstream. High-glycemic foods are characterized by raising blood sugar levels more quickly than low-glycemic foods. While the high-glycemic foods increase blood sugar levels quickly, they have a short time frame for continued blood sugar levels. The increased absorption rate is a result of the small sugar molecules that cross directly into the bloodstream. Endurance athletes can strategically use these quick absorption rates to extend endurance for improved performance.
Sources
High-glycemic foods have a glycemic load of 70 or above, and can be found in a variety of food sources. The most common sources of high-glycemic foods come from processed foods such as white flour, potatoes, refined cereals and sports drinks. The carbohydrates within these products include glucose, maltodextrin and sucrose. Other sugar sources, such as fructose or agave nectar are considered to be low-glycemic.
Supplementation
Endurance athletes use various supplements during training and a race, and the majority of the supplements contain a combination of carbohydrates. These supplements include high-glycemic carbohydrates that functions to replenish glycogen stores, increase blood sugar levels and to provide a source of energy. Fluids and hydration products such as sports drinks are the easiest supplements for endurance athletes to consume while training for more than 60 minutes. Other high-glycemic supplements used by endurance athletes include energy gels, sports bars and sport beans.
Safety
While high-glycemic foods can be used to improve performance, low-glycemic foods are generally healthier in everyday nutrition. Consult a doctor or registered dietitian before adjusting your nutrition plan or using any training supplements. Practice with the high-glycemic foods and supplements during training to prevent any gastric distress or stomach issues during the race. Always follow the nutritional guidelines on the package.
References
- Endurance Performance Coaching; Carbohydrate and Endurance: Cleaning Up the Confusion; July 2011
- Simply Fit; Glycemic Index and Endurance Performance; Ryan Serrano
- Sports MD; Carbs: Quick, Slow, or Confusing?; Nancy Clark; June 2010
- Training Peaks; A Quick Guide to the Paleo Diet for Athletes; Loren Cordain and Joe Friel; 2005
- Harvard School of Public Health: Carbohydrates - Good Carbs Guide the Way
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