When it comes to sports and food, there’s a big debate about carbohydrates. Some say lots of carbs are best, others say fewer carbs are better. So, which is right? Let’s break it down and find out what’s best for your performance.
Finding the best amount of carbs for your performance depends on a few things, like what kind of activity you’re doing, how long you’re doing it for, and how hard you’re working. It also depends on what you want to achieve and what you like to eat. By figuring out these things, you can make sure you’re getting the right amount of carbs to help you perform at your best.
What Are Carbohydrates?
Carbohydrates, often called ‘carbs,’ are present in various foods such as fruits, veggies, grains, legumes, dairy, and sugary snacks. When you eat carbs, your body breaks them down into glucose, which is the primary fuel for your body. This glucose is stored in your muscles and liver in the form of glycogen, ready to be used when you need energy, especially during exercise. It’s important to understand that all carbohydrates are eventually metabolized into glucose, which fuels your body’s functions.
However, there is a difference in how quickly your body can access this glucose based on the type of carbohydrate. Carbs can be categorized into two main types: simple and complex. Simple carbohydrates, like glucose and fructose found in sugar and fruits, are quickly absorbed by your body, providing a rapid energy boost. On the other hand, complex carbohydrates, such as starch in grains and fiber in vegetables, take longer to break down, offering a steady and sustained energy release over time.
Why Do Athletes Need Carbohydrates?
Athletes are known for their incredible feats of strength, agility, and endurance. Behind every remarkable performance lies a crucial element: energy. Unlike non-athletes, athletes have higher energy demands due to factors like increased muscle mass, faster metabolic rates, and rigorous training schedules. To meet these elevated energy needs, the body relies heavily on one primary source of fuel: carbohydrates.
Carbohydrates play a pivotal role in providing the energy necessary to power through intense workouts and competitions. When athletes engage in vigorous exercise, their bodies burn through carbohydrates at a rapid pace to sustain the heightened activity levels. This is because carbohydrates are efficiently converted into glucose, the body’s preferred energy source.
During prolonged or intense exercise, the body’s carbohydrate stores become depleted very quickly. This depletion can lead to a range of issues that hinder athletic performance. Athletes may experience fatigue, reduced endurance, and impaired cognitive function when their carbohydrate reserves run low.
To maintain peak performance, athletes must prioritize replenishing their carbohydrate stores before, during, and after exercise. Incorporating carbohydrate-rich foods like fruits, whole grains, and starchy vegetables into their diets helps ensure a steady supply of energy to fuel their workouts and recover effectively.
Additionally, consuming carbohydrates during prolonged exercise sessions can help delay fatigue and sustain performance levels. Sports drinks, energy gels, and easily digestible snacks are convenient options for providing quick carbohydrate boosts during training or competition.
Balancing Carb Intake for Optimal Performance
The key to finding your perfect carbohydrate intake lies in understanding individual differences and tailoring your diet accordingly. Some factors to consider include:
Exercise intensity: High-intensity workouts demand more immediate energy from carbohydrates, while low-to-moderate activities rely less on them.
Duration of exercise: Longer events necessitate a steady supply of carbohydrates to maintain energy levels throughout.
Individual tolerance: Each person responds differently to carbohydrates based on genetics, gut microbiome, and other unique physiological characteristics.
To Optimize Carbohydrate Consumption, Follow these General Guidelines:
Consume a balanced mix of both simple and complex carbohydrates before, during, and after exercise to support energy production and recovery.
Here are meal samples with a balanced mix of both simple and complex carbohydrates before, during, and after exercise to support energy production and recovery:
Before Exercise
Breakfast:
- Whole grain toast topped with almond butter and sliced banana.
- Greek yogurt with honey and a handful of mixed berries.
- A glass of orange juice or a piece of fresh fruit for additional simple carbohydrates.
Pre-Workout Snack (1-2 hours before exercise):
- Apple slices with peanut butter.
- Whole grain crackers with hummus.
- A small smoothie made with spinach, banana, and almond milk.
During Exercise
Energy Gel or Sports Drink (for workouts lasting longer than 60-90 minutes):
Consume energy gels or sports drinks containing simple carbohydrates (e.g., glucose, fructose) to provide quick energy and maintain blood sugar levels during prolonged exercise.
Electrolyte Drink:
Consider drinking an electrolyte solution to replenish lost electrolytes and maintain hydration during intense or prolonged workouts.
After Exercise
Post-Workout Meal:
- Grilled chicken or tofu stir-fry with brown rice and a variety of colorful vegetables (e.g., bell peppers, broccoli, carrots).
- Quinoa salad with mixed greens, chickpeas, diced tomatoes, cucumber, and a lemon-tahini dressing.
- Whole grain pasta with marinara sauce, lean turkey meatballs, and steamed spinach.
Recovery Smoothie:
- Blend together frozen mixed berries, banana, Greek yogurt, spinach, and a scoop of protein powder for a nutrient-rich recovery smoothie.
- Pair the smoothie with a whole grain English muffin spread with avocado or almond butter for added carbohydrates and healthy fats.
Snack:
- Cottage cheese with sliced mango or pineapple.
- Trail mix containing a mix of nuts, seeds, and dried fruit.
- Whole grain crackers with cheese and apple slices.
Remember to hydrate adequately before, during, and after exercise by drinking water or
electrolyte-containing beverages as needed. Additionally, adjust portion sizes based on
individual energy needs and the intensity/duration of the exercise session. Listening to your body and providing it with the necessary nutrients will support energy production during exercise and aid in the recovery process afterward.
Incorporate High-Fiber, Nutrient-Dense Sources of Complex Carbohydrates Into Daily Meals to Promote Satiety and Overall Wellness.
Before Exercise
Breakfast:
- Whole grain oatmeal topped with sliced bananas, a handful of berries, and a sprinkle of chia seeds.
- Whole grain toast with avocado spread, scrambled eggs, and a side of mixed fruit.
- Greek yogurt parfait with layers of Greek yogurt, granola, and diced apples or pears.
Pre-Workout Snack (1-2 hours before exercise):
- Whole grain crackers with hummus and sliced cucumbers or bell peppers.
- A small smoothie made with spinach, pineapple, banana, and almond milk.
- Whole grain rice cakes topped with almond butter and banana slices.
During Exercise
Energy Gel or Sports Drink (for workouts lasting longer than 60-90 minutes): Consume energy gels or sports drinks containing simple and complex carbohydrates (e.g., glucose, maltodextrin) to provide quick and sustained energy during prolonged exercise.
Electrolyte Drink: Drink an electrolyte solution to replenish lost electrolytes and maintain hydration during intense or prolonged workouts.
After Exercise
Post-Workout Meal:
- Grilled chicken or tofu quinoa bowl with roasted vegetables (e.g., sweet potatoes, broccoli, carrots) and a drizzle of tahini dressing.
- Whole grain wrap filled with lean turkey, mixed greens, roasted vegetables, and hummus.
- Brown rice sushi rolls with avocado, cucumber, and cooked shrimp or tofu.
- Recovery Smoothie: Blend together frozen berries, spinach, Greek yogurt, and a scoop of protein powder for a nutrient-rich recovery smoothie. Pair the smoothie with a whole grain muffin topped with almond butter for added carbohydrates and protein.
Snack:
- Cottage cheese with sliced peaches or pineapple.
- Trail mix containing a mix of nuts, seeds, and dried fruit.
- Whole grain crackers with cheese and grape tomatoes.
Experiment with different carbohydrate sources and quantities to determine what works
best for your specific needs and preferences.
Here are some examples of different carbohydrate sources:
Whole grains: Foods like oatmeal, brown rice, quinoa, and whole wheat bread are rich in complex carbohydrates, providing sustained energy release and essential nutrients.
Fruits: Options such as bananas, apples, berries, and oranges offer natural sugars along with vitamins, minerals, and fiber for steady energy and overall health.
Starchy vegetables: Potatoes, sweet potatoes, corn, peas, and squash are excellent sources of carbohydrates that can be easily incorporated into meals or snacks.
Legumes: Beans, lentils, chickpeas, and peas are high in both carbohydrates and protein, making them a versatile and nutritious addition to your diet.
Dairy products: Milk, yogurt, and kefir contain lactose, a natural sugar that provides a quick source of energy along with calcium and other essential nutrients.
Energy bars and gels: Convenient options for on-the-go fuel during workouts or long activities, these products typically contain a mix of carbohydrates for quick energy replenishment.
Low or High Carbohydrate Diets for Optimizing Physical Performance ?
High Carbohydrate Diets
Fueling Endurance Activities: For athletes engaging in prolonged endurance activities (e.g., marathon, cycling, swimming), high carbohydrate diets are often recommended, for peak performance. Carbohydrates are the primary fuel source during aerobic exercise, and consuming high quality carbohydrates helps maintain glycogen stores in muscles and liver, delaying fatigue and sustaining performance. Depletion of glycogen stores can lead to a decline in energy levels, decreased muscle function, and an increased perception of effort, ultimately impairing performance.
High-Intensity Exercise: Even for activities requiring short bursts of high-intensity effort (e.g., sprinting, weightlifting), carbohydrates play a crucial role in providing immediate energy. High carbohydrate diets can help ensure sufficient glycogen availability for intense efforts and support rapid energy production during anaerobic activities, which fuels muscular contractions and powers explosive movements. During intense efforts, such as sprinting or lifting heavy weights, muscles rely heavily on glycogen to fuel rapid energy production and sustain performance.
Research has consistently shown that high carbohydrate diets can enhance performance in high-intensity activities. Athletes who consume high quality carbohydrates before exercise are better equipped to maintain intensity, sustain effort, and achieve greater power output during maximal efforts. Additionally, carbohydrates consumed during and after exercise can help replenish glycogen stores and support rapid recovery between bouts of high-intensity activity.
High carbohydrate diets are characterized by a focus on consuming a large proportion of calories from carbohydrates, typically around 60-70% of total energy intake. By prioritizing carbohydrates in their diet, endurance athletes can ensure that their glycogen stores are fully stocked, allowing them to perform at their best during training sessions and competitions.
Implementing High Carbohydrate Strategies
Pre-Exercise Fueling
Consume a carbohydrate-rich meal or snack 1-2 hours before exercise to top up glycogen stores and provide immediate energy for the upcoming activity. Choose easily digestible carbohydrates such as fruits, whole grains, and low-fat dairy products.
Pre-Exercise High Carbohydrate Meal Samples:
- Oatmeal with Fruit: A bowl of oatmeal topped with sliced bananas, berries, and a drizzle of honey or maple syrup.
- Peanut Butter Banana Toast: Whole wheat toast spread with peanut butter and sliced bananas.
- Pasta Primavera: Whole wheat pasta with mixed vegetables (such as broccoli, bell peppers, and carrots) tossed in a marinara or pesto sauce.
- Brown Rice Stir-Fry: Brown rice stir-fried with tofu or chicken, mixed vegetables, and a soy or teriyaki sauce.
- Quinoa Salad: Quinoa mixed with chopped vegetables (such as cucumber, tomato, and bell pepper) and dressed with a vinaigrette dressing.
Pre-Exercise High Carbohydrate Snack Samples:
- Greek Yogurt with Granola: Plain Greek yogurt topped with granola and mixed berries.
- Trail Mix: A mix of dried fruits (such as raisins, apricots, and cranberries) and nuts (such as almonds, walnuts, and cashews).
- Banana with Almond Butter: A banana spread with almond butter or another nut butter
- Energy Bars: Choose a high-carbohydrate energy bar with minimal added sugars and ingredients.
- Rice Cakes with Jam: Brown rice cakes topped with your favorite fruit jam or jelly.
During Exercise
Maintain energy levels during exercise by consuming carbohydrate-rich snacks or sports drinks. Aim for 30-60 grams of carbohydrates per hour of exercise to sustain performance and delay fatigue. Portable options such as energy gels, sports chews, and carbohydrate-electrolyte drinks are convenient choices for on-the-go fueling.
Examples of carbohydrate-rich snacks
Fruit-Based Snacks:
Dried Fruit: Snacks like raisins, apricots, mango slices, and banana chips are rich in natural sugars and carbohydrates, providing quick energy.
Fresh Fruit: Options such as bananas, oranges, and grapes are convenient snacks providing carbohydrates and hydration for pre or post-exercise fueling.
Home-made Snacks:
Peanut Butter and Honey Sandwich: Whole wheat bread spread with peanut butter and honey provides carbohydrates, protein, and natural sugars for energy.
Yogurt Parfait: Greek yogurt layered with granola and mixed berries offers a mix of carbohydrates, protein, and antioxidants for pre or post-exercise fueling.
Post-Exercise Recovery
Replenish glycogen stores and support muscle recovery by consuming a carbohydrate-protein-rich meal or snack within 30-60 minutes after exercise. Opt for a combination of carbohydrates and high-quality protein sources such as lean meats, poultry, fish, dairy products, and plant-based proteins.
Here is a recipe for a carbohydrate-protein-rich protein smoothie:
Ingredients: 1 scoop of whey or plant-based protein powder, 1 banana, 1 cup of spinach, 1/2 cup of Greek type yogurt, and 1 cup of milk or almond milk.
Instructions: Blend all ingredients until smooth. This smoothie provides carbohydrates from the banana, protein from the protein powder and Greek yogurt, and additional nutrients from spinach for post-exercise recovery.
Low Carbohydrate Diets
Low-carbohydrate diets, such as ketogenic diets, have gained popularity in recent years, particularly among endurance athletes and those seeking weight management solutions. Advocates argue that by reducing carbohydrate intake, the body becomes more efficient at burning fat for fuel, leading to enhanced endurance and improved body composition.
Exploring Fat Adaptation: Some athletes experiment with low carbohydrate or ketogenic diets to promote fat adaptation, where the body becomes more efficient at burning fat for fuel. This approach may have potential benefits for ultra-endurance events or activities where maintaining a steady pace over extended periods is crucial.
In the world of sports nutrition, the concept of fat adaptation has gained attention as a potential strategy to enhance endurance performance. By following low carbohydrate or ketogenic diets, athletes aim to train their bodies to become more efficient at burning fat for fuel, ultimately improving their ability to sustain energy levels during prolonged efforts.
Understanding Fat Adaptation
Fat adaptation refers to the process by which the body becomes more efficient at utilizing fat as a primary fuel source, particularly during exercise. Typically, the body relies on carbohydrates as its primary fuel source, breaking them down into glucose for energy production. However, by restricting carbohydrate intake and increasing fat consumption, athletes can shift their metabolism to prioritize fat oxidation, thereby enhancing their ability to use fat as fuel during exercise.
Similarly, include an image illustrating the concept of “Understanding Fat Adaptation,” such as a diagram showing the metabolic process of fat oxidation during exercise.
Two dietary approaches commonly used to promote fat adaptation are low carbohydrate and ketogenic diets. Low carbohydrate diets restrict carbohydrate intake to moderate levels, typically below 50-150 grams per day, while ketogenic diets drastically reduce carbohydrate intake (20-50 grams per day) to induce a state of ketosis, where the body produces ketone bodies as an alternative fuel source.
By limiting carbohydrate availability, these diets force the body to rely more heavily on fat for fuel, leading to increased fat oxidation rates during exercise. Over time, this shift in metabolism can enhance fat adaptation, allowing athletes to sustain energy levels and performance during prolonged efforts.
Potential Benefits for Endurance Athletes
Fat adaptation may offer several potential benefits for endurance athletes, particularly those participating in ultra-endurance events or activities (e.g. marathon, open water swims, arctic or antarctic expenditions) requiring sustained effort over extended periods. By training the body to rely more on fat for fuel, athletes can tap into a virtually unlimited energy source, reducing reliance on glycogen stores and delaying fatigue during long-duration activities.
Fat adaptation can also lead to improved metabolic flexibility, allowing athletes to switch between fuel sources more efficiently and maintain steady energy levels throughout exercise. Fat adaptation presents, also, a promising solution to mitigate the risk of bonking, a phenomenon where athletes experience a sudden and severe energy crash due to depleted glycogen stores. By training the body to rely more on fat for fuel, athletes can potentially reduce the likelihood of bonking and sustain a steadier pace throughout endurance events. This shift in metabolic reliance offers athletes a more stable and consistent energy source, ultimately enhancing their endurance and performance over prolonged efforts.
Weight Management
For many athletes, achieving and maintaining an optimal body weight and composition is a top priority, whether it’s to enhance performance in their sport or simply to improve overall health and well-being. In the realm of weight management, low carbohydrate diets have gained significant traction as a popular strategy among athletes looking to manage calorie intake, shed excess fat, and preserve lean muscle mass.
Low carbohydrate diets focus on restricting the intake of carbohydrates, which are the body’s primary source of energy. By limiting carbohydrate consumption, these diets aim to control blood sugar levels and reduce the secretion of insulin, a hormone responsible for storing excess glucose as fat. In doing so, the body is encouraged to rely more on fat for fuel, leading to greater fat loss and improvements in body composition over time.
By adopting a low carbohydrate approach, athletes can potentially experience several benefits, including:
Enhanced Fat Loss: By promoting the body’s utilization of fat for fuel, low carbohydrate diets can facilitate greater fat loss compared to traditional higher carbohydrate diets. This can lead to improvements in body composition, including a reduction in body fat percentage and an increase in lean muscle mass.
Improved Metabolic Health: Low carbohydrate diets have been shown to help regulate blood sugar levels and improve insulin sensitivity, which may reduce the risk of chronic diseases such as type 2 diabetes and metabolic syndrome.
Sustained Energy Levels: While carbohydrate restriction may initially lead to a decrease in energy levels as the body adjusts to using fat for fuel, many athletes report feeling more sustained energy throughout the day once they become fat-adapted.
Greater Control Over Appetite: Low carbohydrate diets are often associated with reduced hunger and cravings, making it easier for athletes to adhere to their dietary goals and manage portion sizes.
Implementing Low Carbohydrate Diets
For athletes looking to incorporate low carbohydrate diets into their weight management strategy, here are some practical tips to consider:
Gradual Transition: Transitioning to a low carbohydrate or ketogenic diet should be done gradually to allow the body to adapt to the changes in fuel availability and metabolism.
Start by gradually reducing your intake of high-carbohydrate foods such as bread, pasta, rice, and sugary snacks. Replace these foods with lower-carb alternatives like leafy greens, non-starchy vegetables, and healthy fats.
Shift your diet towards whole, nutrient-dense foods that are naturally lower in carbohydrates. Incorporate plenty of lean proteins, healthy fats, and non-starchy vegetables into your meals.
Begin increasing your consumption of healthy fats such as avocados, nuts, seeds, olive oil, and fatty fish. These fats will help provide sustained energy and support ketone production as you reduce your carbohydrate intake.
Focus on Whole Foods: Choose nutrient-dense, whole foods such as lean proteins, eggs, nuts, seeds, avocados, and non-starchy vegetables to form the basis of your meals and snacks.
Nutritional Quality: Focus on consuming nutrient-dense sources of fat, such as avocados, nuts, seeds, and fatty fish, to ensure adequate intake of essential nutrients and support overall health and performance.
Moderate Carbohydrate Intake: While carbohydrate intake is reduced on a low carbohydrate diet, it’s essential to include small amounts of carbohydrates from sources such as fruits (a small apple, a medium banana), legumes (half a cup of cooked lentils or chickpeas), and whole grains (half a cup of cooked brown rice or quinoa), to provide essential nutrients and support exercise performance.
Stay Hydrated: Adequate hydration is crucial for overall health and performance, especially when following a low carbohydrate diet. Be sure to drink plenty of water throughout the day and during exercise to stay hydrated.
Periodization: Consider implementing fat adaptation strategies during specific phases of training or leading up to key events, while incorporating higher carbohydrate intake during periods of increased training volume or intensity. Seeds (such as chia seeds, flaxseeds, and pumpkin seeds), avocados, and non-starchy vegetables to form the basis of your meals and snacks.
Example of dietary approach
Pre-Exercise
Focus on consuming a small meal or snack that contains a balance of protein and healthy fats to provide sustained energy without spiking blood sugar levels.
Examples include:
- A small serving of Greek yogurt with nuts and seeds
- Avocado and turkey slices wrapped in lettuce
- Hard-boiled eggs with a side of vegetables
During Exercise
For low-intensity or moderate-duration exercise, water is typically sufficient to maintain hydration and energy levels.
For longer or more intense workouts, consider low-carbohydrate options like electrolyte-enhanced water, diluted coconut water, or homemade energy gels made with natural ingredients like chia seeds and nut butter.
Post-Exercise
Focus on replenishing electrolytes and promoting muscle recovery with a balanced meal or snack that includes protein, healthy fats, and a moderate amount of carbohydrates from low-glycemic sources.
Examples include:
- Grilled chicken or fish with roasted vegetables and a small serving of quinoa or sweet potato
- A salad with mixed greens, avocado, nuts, seeds, and grilled tofu or tempeh
- Cottage cheese or Greek yogurt topped with berries and a drizzle of honey
Finding Your Fuel
So, where does this leave athletes navigating the low vs. high carbohydrate dilemma? Ultimately, the best approach to carbohydrate intake depends on individual factors such as sport type, training volume, intensity, and metabolic efficiency. While some athletes may thrive on low-carb diets for specific purposes, such as ultra-endurance events or weight management, others may find that high-carb diets better support their performance goals.
The key is to experiment with different dietary strategies, paying close attention to how your body responds in terms of energy levels, performance, and recovery. It’s essential for athletes to experiment with different dietary strategies, monitor performance and recovery, and consult with a registered dietitian or sports nutritionist to develop a nutrition plan tailored to their specific needs and goals optimizing your athletic performance.
For more information and personalised advice about Sports Nutrition, feel free to contact me or consult with your dietician.
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Rothschild JA, Kilding AE, Plews DJ. What Should I Eat before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions. Nutrients. 2020 Nov 12;12(11):3473. doi: 10.3390/nu12113473. PMID: 33198277; PMCID: PMC7696145.