Are carbohydrates important for athletes?

When starches or sugars are eaten, the body changes them all to glucose, the only form of carbohydrate used directly by muscles for energy. Whether carbohydrates are in the form of starches (in vegetables and

grains), sucrose (sugar), fructose (found in fruits and

juices) or lactose (milk), carbohydrates are digested and

changed to glucose.

The body uses this glucose in The body uses this glucose in the blood for energy. Most the blood for energy. Most glucose is stored as glycogen in glucose is stored as glycogen in the liver and muscles. During the liver and muscles. During exercise glycogen is broken exercise glycogen is broken down in the muscles and down in the muscles and provides energy. Usually there provides energy. Usually there is enough glycogen in muscles is enough glycogen in muscles to provide fuel for 90-120 to provide fuel for 90-120 minutes of exercise.minutes of exercise.

Most exercise and sport games do not use up Most exercise and sport games do not use up glycogen stores so eating carbohydrates glycogen stores so eating carbohydrates

during the activity usually isn't needed. But for during the activity usually isn't needed. But for some athletes, eating or drinking some athletes, eating or drinking

carbohydrates during exercise helps maintain carbohydrates during exercise helps maintain their blood glucose and energy levels. their blood glucose and energy levels.

Most athletes do not need to be concerned Most athletes do not need to be concerned with "carbohydrate loading," the special with "carbohydrate loading," the special

technique of eating a lot of carbohydrates for technique of eating a lot of carbohydrates for several days before an endurance event. several days before an endurance event.

Instead, focus on getting enough Instead, focus on getting enough carbohydrates everyday. The best way to carbohydrates everyday. The best way to

ensure plenty of energy for exercise is to eat a ensure plenty of energy for exercise is to eat a nutritious, balanced diet that is high in nutritious, balanced diet that is high in

carbohydrates and low in fat with lots of carbohydrates and low in fat with lots of different foods.different foods.

High Protein Diets

• High protein diets may lead to over-consumption of saturated fat and cholesterol.

• This can increase the risk of heart disease, diabetes, stroke and several types of cancer.

Balanced Diets

• High protein diets do not represent a balanced diet.

• A balanced diet should have 55-60% of calories from carbohydrates (10- 15% from sugars and the rest from starches), 30% of calories from fat, and the remaining (about 10-15%) from protein.

Long Term Effects

• Too much protein can result in loss of calcium from your bones, which can lead to osteoporosis.

• High Protein diets alter kidneys' physiology, resulting in the loss of bone material into the urinary system.

Long Term Effects Continued

• A normal, balanced diet contains all the proteins the body needs.

• High protein diets are also associated with the loss of glycogen.

Dehydration

• One of the most important reasons why a diet high in protein is not encouraged for athletes is because it causes constipation, reduces mental function, and causes dehydration.

• Athletes eating high amounts of protein do not higher their intake of fluids, causing dehydration

What to Eat Before a Competition

• A balanced diet high in fiber and carbohydrates, but low in fat.

• Fruits, vegetables, and pasta.

• Eating high amounts of carbohydrates the night before will give the athlete that much needed energy.

Fiber

• Insoluble fiber

• Soluble fiber

• Soluble fiber can help stabilize blood glucose levels, making this a good pre-exercise snack.

Fruits and Vegetables With Fiber• Fresh fruits with edible skins are

highest in fiber.Pear, medium, 4 grams of fiberApple, medium, 4gOrange, medium, 3gBanana, medium, 3g

• Berries with seeds are a good source of fiber (grams/100 cals):Raspberries (1.75 cup), 14 gramsBlackberries (1.5 cup), 10g Strawberries (2 cups), 8g Blueberries (1.2 cup), 55

• Dried fruits are another good source of fiber (grams/100 cals):Figs, two, 4 grams of fiberApricots, 12 halves, 4gApple, six rings, 4gPrunes, five, 3gDates, four, 3gRaisins, seedless (1/4 cup), 1g

• Vegetables with edible skins (potato, cucumber) and seeds (tomato, zucchini) are highest in fiber.Broccoli, 1 cup; 50 cals, 5 gramsPotato. 1 lg w/skin; 200 cals, 5gGreen beans, 1 cup; 50 cals, 4gPeas, 1/2 cup; 60 cals), 4gCarrots, 1 raw large; 50 cals, 3gCorn, 1/2 cup; 75 cals, 2gPepper, 1 large; 50 cals), 2gLettuce, 2 cups, 2g

What to Eat After a Competition

• After competing is the time to eat protein to replenish what you lost from the physical exercise.

• Eat meat or foods high in protein after the competition.

Other Foods With Fiber• Beans and legumes, such

as lentils and split peas, are excellent sources of fiber as well as protein. Protein-rich animal foods (meat, chicken, fish, eggs and dairy products) lack fiber.Refried beans, 1/2 cup, 7 gramsBaked beans, 1/2 cup, 6gHummus, 1/2 cup, 6gKidney beans, 1/2 cup, 6g

• Nuts and seeds are good for fiber-rich snacks, as are baked goods with dried fruits and nuts:Almonds, 24; 165 cals, 3 gramsSunflower seeds, 1 oz; 160 cals, 3gPeanut butter, 2 Tbsp; 200 cals, 2gSesame seeds,

1 T; 50

cals, 1g

Foods High in Fiber

• Bran cereals are the easiest way to boost fiber intake: Fiber-One, 1/2 cup, 14 grams per ounce of cerealAll-Bran with Extra Fiber, 1/2 cup, 13 g/ozAll-Bran, 1/2 cup, 10 g/ozComplete Bran Flakes, 3/4 cup, 5 g/ozGrape-Nuts, 1/4 cup, 3 g/ozOatmeal, 1 packet instant, 3 g/ozFrosted Mini-Wheats, 1/2 cup, 3 g/ozCheerios, 1 cup, 3 g/oz

• Breads and crackers made from whole-grain flours (whole wheat, rye, oats, corn) are high in fiber, as are bran breads and muffins.Bran muffin, Dunkin Donuts, 5 grams of fiberTriscuits, 8 reduced fat, 4gRye-crisp, two, 3gBranola Bread, 1 slice, 3gHoney wheat berry, 1 slice, 3gPumpernickel bread, 1 slice, 2gWhole wheat bread,

1 slice, 2gWhite, 1 slice,

0.5g

*Carbohydrate foods can either be classified as producing a high, moderate or low glycemic response.

*The glycemic response of a food is a measure of the food’s ability to raise blood glucose

*Foods producing a high-glycemic response are expected to produce a greater increase in muscle glycogen when compared to foods that produce a low-glycemic response due to the rapid increase in blood glucose levels

In an attempt to standardize the glycemic response of various foods among individuals, researchers have categorized foods using the Glycemic Index (GI). The GI assigns a numeric value for the glycemic response produced by a food.

-The GI for a food is determined by:

-Comparing the blood glucose response within a two-hour time period following ingestion of 50 g of that food.

-Comparing this number to that of white bread, which has an arbitrarily defined GI of 100, and is used as the standard for all comparisons. Fifty grams of glucose can also be used as a standard.

-A high GI means a greater change in blood glucose that will occur

-The amount of food a person eats matters when calculating GI

-When foods with multiple GI’s are eaten, the final GI depends on the amount of each food and its GI value.

By causing a large change in blood glucose and insulin foods with a high GI also cause greater glycogen replacement in the muscles. This helps and athlete during competition.

Example: One study shows that Glycogen replacement is 30 percent higher in well trained cyclists who are fed high versus low GI foods for 24 hours after two hours of exhaustive exercise.

To increase muscle glycogen using the GI foods you may want to:

-Eat 50-100g of high GI foods immediately after glycogen depleting exercise

-Encourage athletes to eat high carb foods that are packed with vitamins and fiber, especially whole grains, fruits and vegetables. High GI foods and high carb sport nutrition products are especially helpful while during times of intense training or competition.

If an athlete consumes an extremely high GI food right before exercise he or she may experience a rapid rise of glucose level followed by a rapid loss of glucose level. Low and medium GI foods do a better job of retaining glucose over long periods of exercise. Meals taking place before endurance exercise should consist of all moderate and low GI foods.