Whether you play competitive sports or just enjoy regular exercise, you require proper nutrition to fuel your body. Eating the right foods before and after activity allows you to achieve peak performance. Carbohydrates are an essential component to a healthy diet that provides the necessary fuel needed during physical activity.
Carbohydrate Function
Carbohydrates provide an efficient source of energy for athletes. When you eat carbohydrates, the body converts them into glucose, which is stored as glycogen for later use. Glycogen is then converted into glucose for energy during exercise. In addition to energy, carbohydrates provide essential nutrients such as vitamins and minerals. Carbohydrates are either called simple or complex depending on their structure. Simple carbohydrates include fruits, vegetables and dairy products, while complex carbohydrates include whole grains, legumes and starchy vegetables.
Carbohydrate Loading
Increasing the amount of carbohydrates in your diet several days before an athletic event is known as carbohydrate loading. The purpose of this diet strategy is to provide sufficient energy for long, intense events or activities. Carbohydrate loading benefits mostly endurance athletes, such as marathon runners, swimmers or long-distance cyclists. MayoClinic.com recommends consuming 50 to 55 percent of your total calories from carbohydrates approximately one week before your endurance activity. A few days before your event, increase carbohydrates in your diet to 70 percent of your total calories. A registered dietitian can help you determine your exact carbohydrate and calorie needs based on your energy needs.
Pre-Exercise Carbohydrates
Eating carbohydrates three to four hours before exercise will provide sufficient levels of glucose for your event or exercise. Choose complex carbohydrates that are digested at an optimal rate and will provide a steady energy supply, recommends Professor J. Anderson of Colorado State University. Examples include potatoes, pasta, breads, rice, cold cereal and starchy vegetables. Avoid high-sugar foods and sweets that cause a blood sugar drop and result in low energy levels.
Post-Exercise Carbohydrates
Carbohydrates following your workout will refuel your glycogen stores and prepare you for the next event. Professor J. Anderson recommends a carbohydrate-rich meal approximately 30 minutes after activity that also includes protein and fat. For some, eating a meal after activity may be difficult. Eat carbohydrates, such as apple slices, melons, bananas, oranges or fruit juice, to replenish immediately after your workout. In addition, drink plenty of fluids to replace lost fluids and prevent dehydration.
Member Comments