Don't Skimp on Carbs! Carbohydrates
are the body's primary energy source, and are critical to athletic performance.
Here's why and when you should eat them, how much and what kinds you
should be eating.
It seems everywhere you turn—whether
it's the mainstream press, your local gym or a meal out with friends—there
is someone touting the benefits of a low-carb diet with high-protein
intake. "I've lost five pounds in two weeks!" you might hear. "I've
never felt better!"
I'll have the hamburger, please. Hold
the bun!"
While it's true that many people have lost weight following low-carb/high-protein
diets (due to decreased caloric intake), what many people fail to
realize is that the scientific community has warned that these diets
may be harmful long term, placing stress on the kidneys and liver,
and possibly decreasing the absorption of calcium. Likewise, they
are counterproductive to the performance goals of athletes, particularly
endurance athletes.
Here's why: Carbohydrate is the primary fuel that powers high-intensity
exercise. Without adequate consumption, carbohydrate stores (known
as glycogen) become depleted, and your liver is unable to produce
glucose for energy. This causes your body to undergo fatigue and
your performance to suffer. And no matter how well-trained your
body is, without adequate carbohydrates, your energy levels will
not be optimized and you will most likely end up with a disappointing
result.
Restricting carbohydrate intake also forces the body to rely on
protein as its primary energy source, which, in turn means protein
will not be available to perform its primary functions within the
body, namely to build and repair tissues, such as muscle, enzymes
and red blood cells.
What kinds of carbs are best?
The problem with carbohydrates is
not that they are bad, but rather that people often make poor choices
when choosing them. Unfortunately, bad choices are easily made due
to the high percentage of foods on the market that are either processed
or refined, in some cases to promote taste (i.e., adding refined
sugar) and in others to prolong shelf life
When choosing carbs to optimize health
and athletic performance, gravitate toward whole grains, whole wheat
pasta, brown rice, legumes and a variety of colorful fruits and
vegetables.
Whole grains can be defined simply
as having all three parts of the kernel (endosperm, germ and bran)
still attached to the grain. In contrast, refined grains, such as
white flour, are made up of only the endosperm, which is mainly
starch. When left in its whole form, the kernel is loaded with nutrients,
including vitamin E, several B vitamins and important minerals,
including zinc, magnesium, manganese and chromium selenium. During
the refining process these nutrient-rich layers are stripped away,
as is dietary fiber.
Examples of whole grains include oatmeal
(not instant), whole grain bread (whole grain or 100 percent wheat
flour must be the first ingredient), brown rice, bulgur, popcorn,
whole rye and whole cornmeal.
Refined foods such as table sugar
(sodas, candy, other sweets and anything with high fructose corn
syrup—read your nutrition labels; it's everywhere!) and white flour
are poor choices not only because they are nutrient-sapped, but
because they are absorbed quickly into the blood stream, causing
fast changes in sugar and insulin balances, which can lead to cell
resistance and increase the risk for adult-onset diabetes.
To ensure good sources of carbohydrate,
remember to always read nutrition labels. Sports nutritionist Kim
Brown, M.S., R.D., suggests aiming for at least 3 grams of dietary
fiber and fewer than 12 grams of added sugar per serving (80 calories)
and to look for the words "whole oat/grain" as the primary ingredient.
When possible, supplement your weekly
grocery shopping with a trip to health-foods stores that specialize
in unrefined, non processed foods. This will help take much of the
guesswork out of your grocery shopping!
When should I
consume carbohydrates?
Ingest carbohydrates
before, during and after exercise to maximize
performance. And keep in mind that timing is everything!
Following are suggestions from sports
nutritionist, Monique Ryan, M.S., R.D.:
Night before
training and competition. Eat a high-carbohydrate
meal of approximately 300 grams that is low in
fiber.
Three
to four hours prior to exercise. When
possible, eating three to four hours prior to
intense activity will allow your body plenty of
time to absorb nutrients, digest food and convert
carbohydrates to energy. Ingest 1.5 to 2 grams
of carbohydrate per pound of body weight. Make
sure your carbs are low in fat and fiber.
Two hours
prior. If rising four hours prior to
competition isn't possible or desirable, make
sure to eat breakfast no later than two hours
prior to exercise to allow time for adequate digestion
and refueling of energy stores. Ingest up to 1
gram of carbohydrate per pound of bodyweight.
One hour
prior to competition. If you ate an early-morning
breakfast, and if your body can handle it (remember
to test all nutrition scenarios in training prior
to racing), ingest 0.5 grams carbohydrate per
pound of body weight an hour prior to your effort.
This can be taken either in the form of a sports
drink, energy bar or energy gel.
During
exercise. For prolonged exercise (more
than an hour), consume between 30 to 60 grams
of carbohydrate per hour of exercise. Sports drinks
and energy gels are convenient sources.
After exercise.
Carbohydrate intake post exercise is critical
because that is when glycogen stores are most
receptive to replenishment. Likewise, adding some
protein to your carbohydrate intake has been shown
to encourage muscle recovery. Within 30 minutes
following exercise, consume 0.5 to 0.7 grams of
carbohydrate per body weight. Studies have shown
that both liquid and solid foods are adequate
in refueling the body for recovery, but high-glycemic
foods such as energy bars, pretzels and bananas
may enhance glycogen resynthesis.
|
