Introduction to Carbohydrates
There is a lot of information out there surrounding carbohydrates for performance. Athletes need to remember that their carbohydrate recommendation will be completely different than a non-athlete or someone with different health goals.
Although, all bodies need carbohydrates, but the amount greatly varies from person to person and from athlete to athlete. A general rule of thumb to follow is the more time and intensity one spends in sport, the more carbohydrates the body needs.
Let’s talk specifics like why carbs matter, types of carbs and the timing.
Why Carbohydrates Matter for Athletes
- Carbs = primary energy source for high-intensity sport.
Carbohydrates serve as the body’s primary source of energy for sport. This includes sport practice, strength training and skills work. The body is very efficient at converting carbohydrates into energy. When the body does not have enough carbohydrates to use for energy, then it breaks down muscle and is very inefficient. Not ideal for any athlete!
- What is Glycogen?
Glycogen storage is the bodies ability to store excess carbs in the muscle and liver to use at a later time. When athletes supply their body with ample carbohydrates, excess carbs are stored. Glycogen is then used as an energy source during long, intense competition. This is crucial for athletes to prevent fatigue and burnout. If these energy stores are empty, it makes it difficult for athletes to maintain their energy for the entirety of a game, practice or tournament.
- Benefits of carbohydrates for athletes:
Adequate carbohydrate intake allows the body ready to use glycogen to turn into energy for performance. The body is very efficient at utilizing carbohydrates for energy allowing for increased endurance and delayed fatigue. Most athletes need 40 to 55% of their total calorie intake coming from carbohydrates.
Best Carbohydrates for Athletes
Carbohydrates can be classified in a few different ways but categorizing them as simple and complex is most useful for athletes.
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- Simple carbs provide the body with a quick burst of energy. The body uses the sugar immediately. Examples include fruit, dairy products, sugar, honey, (fruit, honey, sports drinks).
- Complex carbs provide the body with long-lasting energy.Complex carbs are high in fiber, take longer time to digest and aid in fullness. Complex carbs are best eaten 4 hours prior to competition and part of the recovery meal. Examples are whole grains like oatmeal, starchy veggies such as broccoli, greens beans, sweet potatoes.
- What is sugar?
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- The term, sugar and carbohydrates can often get interchanged and confused. However, there is a proper time and place when sugar is very helpful to athletes performance and energy levels. It is important for all athletes to have well balanced meals that include both complex carbs and simple carbs. Athletes need to strategically consume these foods based on sports schedule, performance goals, and lifestyle.
Carbohydrate Timing for Performance
Before activity:
–> 2–4 hours out = balanced carb-rich meal.
The recommended time for a pregame meal is 2 to 4 hours prior to warm ups. The more time before warm-ups, the larger the meal. This provides the body adequate time to digest food to use as energy for performance. The pre-game meal is going to be composed of more complex carbs that are nutrient rich. Athletes will follow the easy training plate, moderate training plate or hard training plate.
–>30–60 min out = quick carb snack.
Before competition athletes will want to consume a simple carbohydrate snack or that burst of energy. A few of my favorite pre-workout snacks are applesauce, fruit, snacks, a banana, or sports drink. This snack may be consumed before practice or even during the break from warm-ups to the start of competition.
During activity: carbs are needed if sessions are over 60–90 minutes
For activity lasting longer than one hour, additional simple carbs are needed. During the first hour, the body has tapped into the carbohydrate storage, but we never want this storage tank to be completely depleted. Once the storage tank is depleted, that’s when fatigue and bunking set in. Intake carbohydrates before this even happens. Simple carbohydrates are going to provide your body with that quick burst of energy to keep to delay fatigue.
After activity: carbs + protein = replenish + repair.
One goal of a recovery meal is to replenish the carbohydrate storage that was used during competition. The meal should consist of a variety of carbohydrates. Grains and vegetables work together to replenish the stores and provide essential nutrients for overall health.
The messaging around post-workout protein is very loud. However, athletes need to focus on protein AND carbohydrates when choosing post-workout nutrition. During competition, the body depletes the carbohydrate storage and it needs to be replenished. Rehydrating after competition is also important to replenish the body with the water and electrolytes that were lost.
Practical Examples for Athletes
In the previous section, we discussed carbohydrate timing. Let’s take these recommendations and use a 4:30pm game time.
12pm Lunch: Pre-game meals and carbohydrates: Since this meal will be lunch time for high schoolers, easy carbohydrates are a must.
- Meal examples:
- Pasta with marinara
- Chicken rice bowl
- Oatmeal with fruit
- Bento box with chips, crackers, apple slices, and carrot sticks
- Easy carbohydrates for school lunch:
- microwave rice packet
- Pretzels, crackers, pita chips
- sandwich bread/tortilla
- Fresh fruit
- Veggies – carrot sticks, cherry tomatoes, pepper slices, cucumbers
3:30pm Quick pre-workout carbs: 30-60 minutes prior to competition choose a small carbohydrate snack
- Banana
- Pretzels
- Granola bar
- Applesauce,
- Fruit snacks
- Fig newtons
Remember, these carbs are used immediately at the start of competition. The time between warm ups and the start of the game is another opportunity to have something small and hydrate.
5:30pm Intra-workout carbs: Keep half time or sideline snacks SIMPLE. These should be very easy to consume and not cause any stomach upset that could be detrimental to performance.
- Sports drink
- Fruit snacks,
- Applesauce pouches
- Orange slices
- Sport gummies
Similar to the pre-workout fuel, the body uses these carbohydrates right away for a quick burst of energy. This ensures the athlete can finish the second half of the game strong, focused, and sharp.
7:30pm Dinner Post-game carbs: Recovery nutrition can be tricky depending on schedules and travel.
- Post-workout snack foods with both carbs and protein include chocolate milk, turkey sandwich, beef jerky with crackers .
- For dinner options, choose easy to prep carbohydrates like pastas, instant rice, and frozen veggies.
- Rehydrate with electrolytes, juices, milk or water.
Key Takeaways about Carbohydrates for Athletes
- Carbs = essential fuel, not optional. Most athletes need between 45 and 55% of their total intake coming from carbohydrates. Are you a good role, to go by is the more exercise and training and higher the intensity the more carbohydrate your body needs.
- A mix of whole-food and performance carbs is best. A performance diet consistent of a variety of carbohydrates from starches, fruits, veggies, dairy and
- The timing of carbohydrates matter. Consuming carbohydrates before, during, and after training will optimize energy levels and performance. In order for athletes to meet their carbohydrate needs, consistent carbohydrate intake throughout the day is essential.
Carbohydrate Conclusion
Whatever the athletes performance goals, carbs are performance fuel. Each macronutrient has a role to play in performance and carbohydrates serve as the primary source of energy. When the body does not have enough carbohydrates, athletes can feel tired, difficult focusing, short attention span and difficulty recovering afterward. These are signs that the body may need more carbohydrates throughout the day.
Start implementing these strategies TODAY with the Fuel Your Performance Bootcamp online course and see your athlete out beat the competition!