Continued from Part I:  Carbohydrates: The Body’s Core Fuel For Energy

WHAT TYPE OF CARBOHYDRATES ARE BEST?

Okay, but what type of carbs should the athlete be eating? The reason carbs have a bad reputation is because there are lots of low-quality sources out there, in the form of junk foods and other convenience foods that don’t offer any real nutrition – people fill up on them and pack on the pounds, but are still starving for nutrients. Over consumption of simple sugars (mono and disaccharides), like those found in candy and soda, has also been linked to the onset of type 2 diabetes and obesity. These types of carbs have a high glycemic index, which means they cause your blood sugar to rise rapidly and then eventually crash. The exception to the rule is the simple sugar found in fruits. Because fruits contain fiber, vitamins, minerals, anti-oxidants and other goodies, they generally prevent the sugars from being absorbed so rapidly in your system, so you don’t get that crash.

Aside from fruits, the other type of carbs you want in your diet are complex carbohydrates. Most complex carbs, or polysaccharides, have a lower glycemic index and so take longer to be broken down in the body, offering sustained energy over a longer time period without causing you to crash. They also provide your body with vital nutrients that tend to be more absorbable than the kind you get from vitamin supplements.

While it’s true there are a few exceptions – for example, white rice and potatoes both have an extremely high glycemic index – in general it’s better not to stress the details too much; glycemic index is only a small part of the story. For example, fructose (as in high fructose corn syrup) and ice cream both have a low glycemic index, and neither is exactly renowned for its health benefits. As long as it’s a healthy meal, our internal body chemistry usually balances things out. White rice eaten with beans, for example will have a lower glycemic index than white rice alone. Fats also lower glycemic index. The main point is to consume whole foods prepared in a healthy manner.

In general, complex carbohydrates should be part of your meals at least 3-5 hours before training or an event. Because they release their energy more slowly and evenly in the body, this ensures that you’ll have the energy you need to perform, and that you won’t be in the process of digesting at game-time. Great sources of complex carbs include brown rice, spelt or kamut bread, lentils, beans, cauliflower, sweet potatoes, brown rice pasta, quinoa, and more.

When Does The Glycemic Index Matter?

If you are training less than 90 to 120 minutes at a moderate level of intensity, high glycemic indexed carbs are noted not to help your body’s energy needs.

If you’re an endurance athlete, then glycemic index matters. High Glycemic carbs are recommended to athletes during prolonged exercise that require quick access to the glucose. Endurance athletes typically need to replenish their carbohydrate levels once they’ve moved beyond the 90 to 120 minute mark. If you’re an endurance athlete, you should be reloading your carbs every 15 to 30 minutes from the time of starting your activity as your core glycogen stores will deplete within 90 to 120 minutes depending on the level of intensity.

What’s the optimal carbohydrate to use? While athletes typically use sports drinks and gels, these sorts of products can have adverse affects on your body in the long term, and have been shown to damage athletes’ teeth. However, they’re currently the best products we’ve got, and are reasonably effective.

SUMMARY: POINTS TO REMEMBER

• Eat 60% carbohydrates at every meal, along with 20% protein and 20% healthy fat.

• Eat complex carbs at least 3-5 hours before training or competition.

• If you are training past 90-120 minutes, then you will need to reload using a source of high glycemic carbohydrates every 15-30 minutes once you have begun your activity.   It is suggested that you will need to replenish ½ gram of carbs every ½ hour.

• It takes 20 hours to replenish your body’s glycogen from carbohydrates after daily training.

• Calculate your daily carbohydrate needs (see above for chart and formula).

• Carbohydrates come from grains, legumes, fruits and starchy vegetables.

• Great sources include brown rice, spelt or kamut bread, lentils, beans, cauliflower, sweet potatoes, brown rice pasta, quinoa, and pretty much any fruit.

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