by Jack A. Medina, M.A. and Roy E. Vartabedian, Dr.P.H.
Athletes, particularly elite and endurance athletes, often find it difficu
lt to eat enough food to match their caloric and carbohydrate needs. Part of the reason is they don't want too much food in their stomachs when they are training, and have little rest time for eating because of the hours spent training. Another reason is they are misinformed.
lt to eat enough food to match their caloric and carbohydrate needs. Part of the reason is they don't want too much food in their stomachs when they are training, and have little rest time for eating because of the hours spent training. Another reason is they are misinformed.Why Carbohydrates?
Because they are your main source of glucose (a form of sugar). Glucose is used by the body to make ATP for muscle contraction. Once you run out of glycogen (storage form of glucose), often called "hitting the wall", you have to rely on less efficient sources of energy: muscle protein and fat.
If I Want to Lose Fat, Should I Avoid Carbohydrates?
Don't be fooled by this misleading advertising! Carbohydrate is the body's favorite fuel for exercise. If you are involved in aerobic exercise you need both carbohydrate and fat for fuel. The higher the exercise intensity, the more the muscles need glucose (carbohydrate). Some weight-training athletes have been told, and believe, they should avoid high carbohydrate foods, not realizing that the expensive protein they are eating is being converted to glucose.
Does Insulin Convert Carbohydrate Into Fat?
NO! Insulin actually promotes the storage of glucose (carbohydrate) as muscle and liver glycogen, not as fat. Insulin also helps muscles absorb amino acids for muscle repair, and fat for fuel during aerobic exercise.
Athletes who eat lots of high-carbohydrate foods are able to store more glycogen, which allows them to train and compete for longer periods of time.
NO! Insulin actually promotes the storage of glucose (carbohydrate) as muscle and liver glycogen, not as fat. Insulin also helps muscles absorb amino acids for muscle repair, and fat for fuel during aerobic exercise.
Athletes who eat lots of high-carbohydrate foods are able to store more glycogen, which allows them to train and compete for longer periods of time.
How Much Carbohydrate?
Lots of it! Athletes generally don't enough of this valuable energy source. Most recreational athletes need 300 to 500 grams of carbohydrate every day, while elite athletes need 500-700 grams per day. A typical serving of carbohydrates is 15-30 grams. It's no wonder that athletes feel tired. I think using the Nutripoints(TM) method is the easiest way to add carbohydrates to your diet because you don't have to figure out how many grams you are getting from various foods; it's based upon the Nutripoint value (one number=nutrient density) of a food, not of its glycemic index.
Sports nutritionists and dietitians recommend high-carbohydrate eating all the time, not just occasionally.
Lots of it! Athletes generally don't enough of this valuable energy source. Most recreational athletes need 300 to 500 grams of carbohydrate every day, while elite athletes need 500-700 grams per day. A typical serving of carbohydrates is 15-30 grams. It's no wonder that athletes feel tired. I think using the Nutripoints(TM) method is the easiest way to add carbohydrates to your diet because you don't have to figure out how many grams you are getting from various foods; it's based upon the Nutripoint value (one number=nutrient density) of a food, not of its glycemic index.
Sports nutritionists and dietitians recommend high-carbohydrate eating all the time, not just occasionally.
Meeting Your Carbohydrate Needs
Many carbohydrate supplements come in the form of gels or powdered sugars, usually glucose-based, which is one of the least sweet sugars and can be added to canned fruit, drinks and fruit juices. Carbohydrate supplements, like sports bars, are convenient and easy to carry but aren't the "magic" answer you may be looking for. It's even better to get your extra carbohydrate from 100% fruit juices and whole grain cereals because of their high phytonutrient value. Liquid meals are easier to consume than solids and can aid in meeting the athlete's needs.
A piece of fruit is the most nutritious snack but sometimes it isn't convenient. Snacks of various kinds can offer good nutrition; such as toast, fruit muffins, fruit bread, yogurt, dried fruit, popcorn, crackers and sports drinks, to name a few. So snacking can meet your carbohydrate needs, providing you know which are the most nutritious. In our book, "The Winning Edge: Fueling & Training the Body for Peak Performance", there is a great list of "high-energy fuel" foods, drinks, and snacks
Many carbohydrate supplements come in the form of gels or powdered sugars, usually glucose-based, which is one of the least sweet sugars and can be added to canned fruit, drinks and fruit juices. Carbohydrate supplements, like sports bars, are convenient and easy to carry but aren't the "magic" answer you may be looking for. It's even better to get your extra carbohydrate from 100% fruit juices and whole grain cereals because of their high phytonutrient value. Liquid meals are easier to consume than solids and can aid in meeting the athlete's needs.
A piece of fruit is the most nutritious snack but sometimes it isn't convenient. Snacks of various kinds can offer good nutrition; such as toast, fruit muffins, fruit bread, yogurt, dried fruit, popcorn, crackers and sports drinks, to name a few. So snacking can meet your carbohydrate needs, providing you know which are the most nutritious. In our book, "The Winning Edge: Fueling & Training the Body for Peak Performance", there is a great list of "high-energy fuel" foods, drinks, and snacks
Here is a sample of high-carb/high-Nutripoint fruits:
Nutripoints
34. 0 12 pc JP+ Gummies® (fruit), 29.0 ¼ Cantaloupe, 21.0 1 Guava, 20.5 ½ Papaya, 19.0 1 c Strawberries, 19.0 ¾ c Currants, Black, 17.5 ½ Mango, 17.0 1 Kiwi, 15.5 ½ c Mandarin Oranges, 14.0 1 Banana, 14.0 ¼ Honeydew Melon, 14.0 2 Plums, 13.5 1 Orange, 13.5 3 Apricots (or 6 pc dried), 13.0 1 Tangerine, 13.0 ½ Grapefruit, 13.0 ½ c Blackberries, 13.0 ½ c Fruit Salad, 12.5 ½ c Raspberries, 11.5 6 oz Orange Juice, 11.0 1 Peach, 11.0 6 oz Grapefruit Juice, 10.5 1 c Watermelon, 10.0 ½ c Fruit Cocktail, 10.0 1 Nectarine
34. 0 12 pc JP+ Gummies® (fruit), 29.0 ¼ Cantaloupe, 21.0 1 Guava, 20.5 ½ Papaya, 19.0 1 c Strawberries, 19.0 ¾ c Currants, Black, 17.5 ½ Mango, 17.0 1 Kiwi, 15.5 ½ c Mandarin Oranges, 14.0 1 Banana, 14.0 ¼ Honeydew Melon, 14.0 2 Plums, 13.5 1 Orange, 13.5 3 Apricots (or 6 pc dried), 13.0 1 Tangerine, 13.0 ½ Grapefruit, 13.0 ½ c Blackberries, 13.0 ½ c Fruit Salad, 12.5 ½ c Raspberries, 11.5 6 oz Orange Juice, 11.0 1 Peach, 11.0 6 oz Grapefruit Juice, 10.5 1 c Watermelon, 10.0 ½ c Fruit Cocktail, 10.0 1 Nectarine
For more information on the subject above you can email eric_tansuman@yahoo.com or you can click here.
