~ Annie Bothma, Elite Athlete, IOPN Performance Sports Nutritionist (EQF Level 7. Masters), Running & Strength Coach
For athletes, carbohydrates are more than just a source of energy—they're a critical component for peak performance and effective recovery. This guide dives into the strategic consumption of carbohydrates, highlighting their importance in fueling training sessions, enhancing endurance, and optimizing recovery.
Understanding the Role of Carbohydrates in Athletic Performance
Carbohydrates serve as the body's primary fuel source during high-intensity and endurance activities. The body stores carbohydrates in the form of glycogen within muscles and the liver, which is then utilized during exercise. When glycogen stores are depleted, performance drops, leading to early fatigue and reduced training efficiency.
Therefore, ensuring adequate carbohydrate intake is essential for maintaining high energy levels, especially during prolonged and intense workouts.
For athletes, carbohydrates are more than just a source of energy—they’re essential for peak performance and recovery. Having enough carbohydrates on board is a signal to your body that you can dig deeper, push harder, and go faster!
Daily Carbohydrate Recommendations for Athletes
To maintain optimal glycogen stores and meet the energy demands of various training intensities, the following daily carbohydrate intake is recommended:
Light Training (<1 hour/day): 3-5 g/kg of body weight.
Moderate Training (~1 hour/day): 5-7 g/kg of body weight.
High-Intensity Training (1-3 hours/day): 6-10 g/kg of body weight.
Very High-Intensity/Endurance Training (>4-5 hours/day): 8-12 g/kg of body weight.
Suggestions to Increase Your Daily Carbohydrate Intake
To help boost your daily carbohydrate intake here are a few simple suggestions of how you can increase your meals and snacks. These tips can help you gradually increase your carbohydrate intake throughout the day, supporting your energy needs and performance.
Breakfast
Add handful of berries or raisins to your oatmeal.
Add sliced banana on top of your whole-grain toast with peanut butter.
Mix honey or maple syrup into your yogurt or porridge.
Add some fruit or freshly squeezed juice alongside your toast and eggs.
Lunch
Swap salad greens for quinoa, bulgur, or brown rice in your salad.
Pair your sandwich with a small glass of fruit juice or a bunch of grapes.
Add a whole-wheat roll or pita on the side to your salad.
Swap your sandwich for a bagel which has about the equivalent amount of carbohydrates to four slices of regular bread.
Dinner
Serve your protein with a larger portion of whole grains like brown rice or couscous alongside some veggies.
Choose some starchy vegetables like roasted sweet potatoes, regular potatoes or corn.
Toss some beans, chickpeas or lentils into your pasta or soups.
Add some rice into a wrap with some fresh salsa, chicken or beef and avocado
Snacks
Enjoy a whole fruit, like an apple or pear, with your protein bar or some nuts.
Mix dried fruit or granola into your trail mix.
Make a big yoghurt bowl with fruit and granola.
Add a sliced banana on top of some rice cakes with almond butter.
The Importance of Timing in Carbohydrate Intake
Beyond just the amount, when you consume carbohydrates can significantly affect performance and recovery. Let’s explore the key phases:
Pre-Exercise Carbohydrate Intake
Why it Matters
Eating carbohydrates before exercise ensures that your muscle glycogen stores are topped off, providing the necessary energy to sustain prolonged or intense activity. The timing and type of carbohydrates consumed can influence how quickly your body can access this energy.
Guidelines
Timing: Consume 1-4 g/kg of carbohydrates 1-4 hours before exercise. This timing allows for the carbohydrates to be digested and stored as glycogen, reducing the likelihood of gastrointestinal discomfort during the activity.
Food Choices: Choose a meal or snack that are high in carbohydrates, but low in fibre and fat. Simple easy digestible carbohydrates, like a slice of white toast with a banana, will help reduce the likelihood of gastrointestinal upset during exercise.
Carbohydrate Intake During Exercise
Why it Matters
During prolonged exercise, especially activities lasting over an hour, your body depletes its glycogen stores. Consuming carbohydrates during exercise helps maintain blood glucose levels, delaying fatigue and helping you maintain performance.
Guidelines
Duration > 1 hour: Aim for 30-60 grams of carbohydrates per hour. This can be in the form of sports drinks, gels, or easily digestible snacks like bananas or energy bars.
Duration > 2-3 hours: For longer endurance events, such as marathons or long-distance cycling, increasing carbohydrate intake to 90 grams per hour may be beneficial. Consider using a mix of glucose and fructose to maximize carbohydrate absorption and utilization. Some athletes may even be able to train their gut to tolerate more than 90 grams per hour and this is a practice that is now commonly observed amongst elite triathletes and cyclists.
Post-Exercise Carbohydrate Intake
Why it Matters
After exercise, your muscles are primed for glycogen resynthesis. Consuming carbohydrates as soon as possible after training helps replenish glycogen stores, aiding in faster recovery and preparing your body for the next session.
Guidelines
Timing: Aim to consume 1.0-1.5 g/kg of carbohydrates within the first hour post-exercise. Continue consuming carbohydrates every 30 minutes for up to 4-6 hours if the training was particularly intense or if you're in a heavy training cycle.
Food Choices: High glycemic index foods, such as white rice, potatoes, or sports drinks, are ideal post-exercise as they promote quicker glycogen replenishment. Pairing carbohydrates with protein in a 4:1 ratio can further enhance recovery by supporting muscle repair and synthesis. A smoothie can be an effective way to get carbohydrates, protein and fluids simultaneously.
The Role of Glycemic Index in Sports Nutrition
The Glycemic Index (GI) is a ranking system for carbohydrates based on how they affect blood sugar levels after eating. Foods are scored on a scale from 0 to 100, with higher values indicating a faster and higher spike in blood glucose. Low-GI foods (55 or less) cause a slower, more gradual rise in blood sugar, while high-GI foods (70 or more) lead to quicker, more significant increases. The GI is often used to guide food choices for managing blood sugar and energy levels.
Pairing foods with protein, fat, or fiber can help slow the absorption of carbohydrates, leading to a more gradual rise in blood sugar levels. This combination can lower the overall Glycemic Index (GI) of a meal, providing sustained energy and preventing rapid spikes in blood glucose. For example, adding a source of protein like chicken or tofu, healthy fats like avocado, or fiber-rich vegetables to a meal with carbs like rice or pasta can help maintain steady blood sugar levels and enhance satiety.
Understanding the GI of foods can help athletes choose the right types of carbohydrates for different stages of their training and competition.
Pre-Exercise
Low to Moderate GI Foods: These provide a more sustained energy release. Examples include whole grains, legumes, and fruits. They are ideal for meals consumed 2-4 hours before exercise. If you have less time, it is best to go for high GI carbohydrates foods that are low in fat and fibre to avoid gastrointestinal upset.
During Exercise
High GI Foods: These can be beneficial during long or intense sessions, where rapid glucose availability is needed. Options include energy gels, sports drinks, or quickly digestible fruits like bananas.
Post-Exercise
High GI Foods: Directly after exercise, high GI foods are recommended to quickly replenish glycogen stores. These include white bread, rice, pasta or sports drinks.
Practical Tips for Athletes
Plan Ahead
Ensure you have access to carbohydrate-rich foods before, during, and after exercise to get the most out of your training sessions and improve performance. Preparing snacks or meals in advance can help you stick to your nutritional plan and reduce the likelihood of running on empty.
Hydrate Wisely
Pair your carbohydrate intake with appropriate hydration, particularly during prolonged exercise. Consider sports drinks that provide both carbohydrates and electrolytes, since this will help improve overall hydration status.
Listen to Your Body
While guidelines provide a good starting point, individual responses vary. Adjust your carbohydrate intake based on how your body feels and performs with different carbohydrate sources.
Conclusion: Fueling for Peak Performance
Carbohydrates are crucial for athletic performance, and understanding how to strategically incorporate them into your diet can make a significant difference in your training and competition outcomes. By following these guidelines, athletes can optimize their energy levels, enhance recovery, and achieve their performance goals.
If you’re unsure about how to fuel your training sessions properly or need personalized advice, I’m here to help. Let’s work together to tailor your nutrition and maximize your performance.
Contact me at anniesathletes@gmail.com for more information.
Follow @annies_athletes on Instagram for more content like this.
Resources
Amawi, A., AlKasasbeh, W., Jaradat, M., Almasri, A., Alobaidi, S., Hammad, A. A., Bishtawi, T., Fataftah, B., Turk, N., Saoud, H. A., Jarrar, A., & Ghazzawi, H. (2024). Athletes’ nutritional demands: A narrative review of nutritional requirements. Frontiers in Nutrition, 10, 1331854. https://doi.org/10.3389/fnut.2023.1331854
Asker Jeukendrup, Micheal Gleeson, Sport Nutrition, Third Edition, 2019
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