Carbohydrates and sports performance

WHAT YOU NEED TO KNOW ...

• The carbohydrates They are basic in the athlete's diet and should represent between 60-70% of the daily caloric intake.
• It is important to plan carbohydrate consumption based on training sessions and competitions.
• In addition to being a source of energy during training and competition, a correct intake of carbohydrates also allows muscle recovery.

Carbohydrates are a source of energy

The carbohydrates They must be present in greater proportion in our since their main function is to serve as a source of energy. Once digested, they reach the blood as glucose molecules (glycemia), which are made available to the cells of the body. The glucose that is not used (in resting conditions) is stored in the reserve organs: liver and muscles, this time in the form of glycogen. These reserves are limited, and once the level is exceeded, the excess glucose is stored in the fatty tissue in the form of triglycerides.

What happens during exercise

During the exercise the body needs extra energy and for this it will use the glycogen stored in the liver and muscles. We must take special care when carrying out prolonged or continuous high intensity exercise, since glycogen stores are depleted after approximately two hours of exercise. Therefore it is important that the athlete consumes carbohydrates daily In sufficient quantity to have muscle and liver reserves that allow to delay the onset of fatigue.

Why it is important to consume carbohydrates

Every athlete should consume enough carbohydrates to:

• Provide energy to meet the increased energy demand
• Optimize glycogen stores
• Allow muscle recovery after physical activity
• Ensure a source of energy during training and competition
• Provide a quick and easy source of energy between meals to maintain blood glucose

It is important to plan carbohydrate intake based on training sessions and competitions to meet the requirements according to the frequency, duration and intensity of the activity.

In what quantities

The recommendations for athletes ranges between 60-70% of total daily calories (for a person with normal physical activity it is between 55-60%) and the specific proportions will be adapted depending on the athlete and their discipline.

According to the American College of Sports Medicine (ACSM) and the American Dietetic Association (ADA), the best way to determine carbohydrate requirements is based on the amount that should be consumed in grams per kilogram of body weight, so that Between 6-10 grams of carbohydrates / Kg of weight are recommended.

Scientific studies show that there are sports practices such as the marathon, the ... in which an overload of carbohydrates (over intake of this nutrient) on the same day and / or the 2-3 days prior to the competition is very effective, of course without put aside the daily intake of this nutrient.

SOURCES OF CARBON HYDRATES

It is important to differentiate carbohydrates since they are not all the same, nor the impact they have on our body. To determine what type of carbohydrate to eat at any given time, we must base ourselves on the Glycemic Index (GI), which is the ability of carbohydrates to raise blood glucose once they have been digested. High GI foods will be those that are absorbed very quickly, while low GI foods are absorbed more slowly.

• Foods with a high GI: these are simple sugars (common sugar, jelly, honey, sweets, jam, juices or fruits, sugary drinks, sports drinks with sugar and carbohydrate gels).
• Low GI foods: pasta, rice, bread, breakfast cereals, dairy ...

It is important to choose the type of carbohydrate well to avoid problems such as digestive upset or hypoglycemia ("low" blood sugar).

AND IF I AM GOING TO RUN A HALF MARATHON ...

It is common for many runners who have been in this practice for a while to "jump" to perform somewhat tougher tests such as an average. And any race longer than 1-1.5 hours requires an extra carbohydrate intake.

Before the competition

It is advisable to give greater importance to foods that provide carbohydrates if the test is longer than 90 minutes and if in previous races you have had a feeling of lack of energy. The usual diet provides less than 7 grams of carbohydrate per kg of weight, so it is insufficient to increase muscle glycogen. It is advisable to make a contribution of between 6-10 grams per Kg / weight.

• Tip: 2-3 days before the test it is advisable that the first course of lunch and dinner be pasta or rice (120-150 g raw), a day before we will reduce the amount to avoid heaviness (65-85 g in raw of the same foods). At breakfast and between meals you will choose snacks such as: bread, breakfast cereals, fruit, dairy products, jams ...

Breakfast on the day of the competition

It is advised that 3 hours pass between eating breakfast and the physical test. If this is not possible, the minimum is 1-1.5 h. A small intake of carbohydrates that are not rapidly absorbed should be made.

• Tip: toast or cereals or rice cakes with skimmed yogurt or fresh cheese and 1 piece of fruit: apple, banana, pear ... It is important to know that certain foods can cause discomfort and therefore should be taken according to individual tolerance, such as: coffee, milk and sour fruits.

During the competition

Tolerance to food and supplements should be taken into account during the sports event, as it can vary greatly from one runner to another.

• Tip: A small amount of fast-absorbing carbohydrate is recommended every hour, to promote performance, between 30-60 g of carbohydrate.

They may be:

• fruits: banana, orange, tangerine, apple ...
• dried fruit: dates, raisins, figs ...
• Cereal bars…
• fruit juice, replacement drinks ...
• sugary jellies, gels ...

After the competition

It is important that in the 30 minutes after the competition take 50 g of carbohydrates (together with a protein food, in a 3: 1 ratio, for every 3 g of carbohydrates 1 g of protein) to take advantage of the "window metabolic ”, where the intake of nutrients goes directly to replenish muscle damage and glycogen stores.

• Tip: they can be the same food as during the race.

The first meal after the race should be easily digestible, similar to that of the 2-3 days prior to competitions to finish replenishing muscle deposits.

It should be noted that hydration before, during and after the competition is also of utmost importance for proper performance.

All these data will help us to improve our sports performance, but if we want to participate in larger tests we must seek advice from a professional who develops and plans our diets based on our actual energy expenditure and not just a guideline.