Tim Stewart
from the Sport Dietitians Association explains why carbohydrates are essential
for active people and provides tips on how much carbohydrate to eat and when to
aid performance and recovery.
Carbohydrates
are an essential nutrient. They are required to help you function on a daily
basis. More importantly, for the active individual, they play a key role in
helping you achieve your goals. This article will explore carbohydrates and the
role they play during exercise. We will also take a closer look into one of the
main sources of carbohydrates…breads, cereals and grains.
But
first…What are Carbohydrates?
Carbohydrates
are the main energy source for the body, particularly during high intensity
exercise, which explains why they are important for active individuals and
elite athletes. The main storage site for carbohydrates is within the muscles, stored
in the form of glycogen. We also have a small backup store of carbohydrates in
our liver.
What happens
when we run low in carbohydrates? This can lead to an increase in fatigue,
reduce your ability to train hard, affect your performance during competition
and compromise your immune system. Low carbohydrate levels can also reduce your
decision making ability and potentially increase your risk of soft tissue
injury.
When it
comes to sports performance, not all carbohydrates are the same. An easy way to
explain this is through the glycaemic index. As foods with a high glycemic
index (GI) are absorbed quickly into our bloodstream. these types of
carbohydrates can play a role by being able to provide energy to your working
muscles at a faster rate, and are a good way to ‘top-up’ your current glycogen
supplies within your muscles.
In foods
with a lower GI the energy from the carbohydrates becomes available at a slower
rate. These carbohydrates play a more active role in terms of preparation to a
competition or as part of a recovery meal.
How much
do you need?
For the
active individual or elite athlete, the amount will depend on how active you
are as carbohydrates provide us with the necessary energy to participate in
exercise or competition. If you have a lot of activity to do on a particular
day then you need to match this with a higher carbohydrate intake. On the other
hand, days where your training volume is low require a lower carbohydrate
intake. Each person’s carbohydrate needs
are different and it’s important to seek the expertise of an Accredited Sports
Dietitian to determine how much you need to provide enough energy to complete
your training sessions as well as everyday activity.
Where can
we find carbohydrates?
While we are
able to get carbohydrates from a wide variety of foods, it’s important to
choose carbohydrate options that are packed full of other essential nutrients.
This makes breads, grains and cereals a great option. Let’s explore breads,
cereals and grains in more detail.
As we know,
grains like pasta and rice are jam packed with carbohydrates and are best to be
taken as preparation for your sporting event or competition. They do require a
bit of digestion so it’s best to have these 3-4 hours prior to your exercise or
even the night before.
Breads and
cereals can be an important tool in your sports nutrition toolbox because they
have lots of varieties. Whole grains are the best way to achieve your daily
recommended intake of carbohydrates because they are an excellent source of
dietary fibre and contain the plant form of omega-3 fatty acids within the germ
of the grain. Whole grains have also been linked to a reduced risk of
cardiovascular disease and some cancers (including bowel cancer).
Recap…
- Carbohydrates are the main energy source for the muscles and the brain
- For the active individual, your need for carbohydrates increases or decreases depending on the volume and intensity of your activity
- Breads, cereals and grains are one of the main food sources for carbohydrates and they have added nutritional benefits that may reduce the risk of cardiovascular disease and some cancers including bowel cancer.
How can I
include carbohydrates in my training diet?
Depending on
your activity, your carbohydrate requirements are going to vary. As a general
rule, 25-50g of carbohydrates in the hours leading up to your activity will be
enough to ‘top-up’ your carbohydrate stores. Just remember to give yourself
enough time for your body to digest your food to avoid an upset stomach.
The table
below shows some examples of foods containing 50g of carbohydrates and a guide
to when this may be best suited prior to exercise.
As a general
rule, leave more time for the body to digest foods that are higher in fibre
prior to exercising. This will ensure that all the energy is available to be
used and not still being digested when running around. It will also help to
avoid unwanted toilet stops!
Tips to
remember…
- Balance your carbohydrate intake with your exercise requirements.
- Aim to eat good quality carbohydrates everyday
- Eating too close to when you exercise may result in an upset stomach. Give yourself plenty of time to digest the food
- Breads, cereals and grains are excellent sources of carbohydrates to ensure you are fuelled up and ready to go!
To find an
Accredited Sports Dietitian visit the Sports Dietitians Association.
