CARBOHYDRATES The major role of carbohydrates in the body is to provide energy to your muscles. As an athlete, carbohydrates are your main source of energy. They contain 4 kcal for every gram of carbohydrate in food. In addition to providing energy to muscles, they also fuel the brain which is important for concentration. It is extremely important to consume an optimal amount of carbohydrates. Not eating enough can impair your performance due to low energy levels, inadequate recovery and fatigue. Your body also begins to burn protein tissue (muscle) when too little carbs are consumed. Carbohydrates should make up approximately 55-65% of your daily calorie intake. Carbs can be either complex or simple and will affect your energy and performance level differently depending on the amount eaten, and how much fat and fiber they provide. You want your diet to contain mostly complex carbohydrates: most plant foods, including cereals, pasta, fruits and vegetables, are good examples. They are packed with nutrients and vitamins. Whenever possible, try to choose whole grain products such as whole wheat bread and pasta for extra fiber. Simple carbohydrates (cookies, candy, soft drinks) also provide energy, but do not have any other nutrients. Carbohydrates can be further broken down based on the proportion of nutrients and the effect it has on your overall blood sugar content, called the Glycemic Index (GI). Foods with a high GI (Gatorade, candy, pretzels, and pancakes) quickly enter your bloodstream causing a spike in blood sugar content. These foods are best during or after exercise. Foods with a lower GI (apples or oranges, peanuts, chocolate milk, yogurt) slowly enter the bloodstream which will help you maintain energy levels throughout practice or competition. Is the GI important to an athlete when choosing foods and if so, how? Some athletes have difficulty eating while exercising (swimmers) or have finicky stomachs that make it difficult to consume anything but water during exercise. These athletes will benefit from consuming a low GI food before workout that will fuel their body without upsetting their stomach. However, if you consume a carbohydrate during workout, the effect of a sport drink or gel during this time will be stronger than consuming a low GI snack pre-workout. Carbohydrates have received a lot of negative media attention in the past few years. Everyone has seen the claims that carbs make you fat or know someone on a low-carb diet that has lost a lot of weight in a short amount of time. Athletes know that carbohydrates are the most important nutrient they can consume for optimal performance and recovery. What they need to remember when they start questioning the benefits of eating a high-carb diet is that excess calories are fattening, not carbohydrates. Many athletes that fall victim to the low-carb claims find themselves struggling to get through their workouts with any energy. Common sense is the most important tool for any diet claim – is it really healthy to cut out fruits and vegetables from your diet? Good Sources of Carbohydrates Beans – Green, Black, Kidney, Lima, Navy, & Pinto Green Leafy Vegetables – Broccoli, Spinach, and Green, Yellow, & Red peppers Citrus Fruits & Juices – Oranges, Grapefruits, Tangerines, & Clementines Bananas Berries – Strawberries, Blueberries, Blackberries, Raspberries, Kiwi & Cantaloupes Whole Grains – Total, Wheaties, Raisin Bran, Cheerios, Shredded Wheat, Grape Nuts, and other Whole Grain Cereals, Oatmeal, Whole Grain Brown Rice, Whole Wheat Bagels, & Sandwich Breads Tomatoes & Tomato Sauce – Fresh slices, Roma, Cherry & Marinara pasta sauces Sweet Potatoes Starchy Vegetables - Peas, Corn, Carrots, Squash, Cauliflower, Cabbage, Brussel Sprouts, & Potatoes Fleshy Fruits - Peaches, Plums, Grapes, Apples, & Pears Dried Fruits – Processed Versions of Fresh Original Food Grains – Pastas, Tortillas, Pita Bread, Cornbread, Popcorn, & Whole Grain Crackers
Posted on: Wed, 18 Sep 2013 18:59:35 +0000
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