Often times, when people hear the word carbohydrate or “carbs” their skin begins to crawl and their minds immediately shift toward unhealthy weight gain. This is only the case when simple carbohydrates are consumed more often than complex carbohydrates, or when carbs are eaten in excess. As with anything in life, too much of something can be detrimental. Carbohydrates get an awful reputation when they are actually very beneficial to our bodies, especially to high performance athletes and those competing in strength sports. Carbohydrates are the body’s primary readily source of energy and in order for these athletes to perform to the best of their abilities, their carbohydrate consumption must be adequate on a daily basis.
Athletes need to consume carbohydrates for a multitude of reasons. They are constantly pushing their bodies to, and beyond limits some would view as unobtainable and this would not be possible if their bodies weren’t properly fueled. Strength athletes such as weight lifters or power lifters need to consume fewer carbs than high performance athletes since their sports are specifically in the weight room. On the other hand, high performance athletes participate in heavy resistance training in addition to having multiple practices and games per week which requires them to consume larger quantities of carbs. Think of having a high performance sports car that runs on premium gas, but you put regular gas in it or try to drive it on empty. The end result will be a car that does not operate to its fullest potential and the same thing goes for an athlete who doesn’t consume proper carbohydrates. According to Nick Shaw from juggernaut training systems, carbs are needed for three important things. First, they supply the nervous system with its preferred fuel. This means that a diet made up of sufficient carbs allows the nervous system to perform very efficiently and will allow for an athlete to recruit their muscles better and also be more resistant to fatigue. The next reason carbs are important is because they refuel glycogen stores. Glycogen is the stored form of carbohydrate in the muscle and liver and provides energy for intense training sessions. Last but not least, eating carbs allows for the release of insulin from the pancreas which in turn results in the growth of muscles. With an increased size in muscle accompanied by more energy to fuel those muscles and a nervous system that allows those muscles to be recruited more efficiently, it would seem almost ridiculous for an athlete looking to maximize their potential to not consume a sufficient amount of carbs.
So, what is considered to be a reasonable amount of carbohydrates for an athlete to consume? The National Strength and Conditioning Association put together a presentation to outline and educate us on sports nutrition for strength/power athletes. The general recommendation for carb consumption is 45%-65% of total caloric intake. However, since athletes place their bodies under a higher physical stress with training and resistance exercise, it is recommended that their consumption be 55%-65%of their total calorie intake. In addition to quantity being important to carbohydrate consumption, the type of carbohydrate, as well as timing are also very important. Carbohydrates are classified as either as having a high glycemic index (simple carbs) or a low glycemic index (complex carbs). High glycemic index carbohydrates rapidly increase blood sugar and therefore should primarily be eaten within 30 minutes post workout to quickly replenish depleted glycogen stores. Examples of these include white bread, white potatoes, and sport drinks. Carbs that are considered to have a low glycemic index should be consumed a majority of the time. Examples of these would be fruits, vegetables, and plenty of whole grains. Nutrition seems to sometimes be the most challenging thing to perfect, but by adhering to these simple recommendations and not overthinking anything, you will be on your way to feeling like, and performing as the best athlete you can possibly be.
References:
Leave A Comment