Spiked

Sports nutrition - Carbohydrates by Dave Gould

The subject of Sports Science continually evolves. 
Theories and anecdotes that provide evidence that sportsmen and women can push their bodies further, are at the forefront of media attention.

Whatever level of ability you are at, it is definitely worth a look.

The subject of sports nutrition has become unquestionably important nowadays, whatever level you are at in your chosen sport. Professional athletes are now acquiring the expertise of sports science experts, to make sure that they can maximize their physical and mental potentials to its outmost limits.

Gone are the days when top surfers would drink beer all night and then roll up the next day for a pro comp.  Of course, people are still entitled to follow that model, but with Champions like Kelly Slater proving unbeatable, the theory of living a healthy lifestyle and having a balanced diet is definitely worth looking into and trying.  Ideally the lifestyle you live should be ‘a lifestyle for life’.

Different extreme sports require different skills.  Different extreme sports place different demands on the body.

In general, all sports increase muscular tone and strength across all muscle groups.  Sport is also proven to show an improved sense of well being, decreased stress levels and increased confidence.

For each participant to get the best out of their chosen sport, a basic understanding of diet is recommended.

The Basics
All the energy we need for living comes from the food we eat and the fluids we drink. These nutrients are broken into three groups:

• Carbohydrates

• Fats

• Proteins

Each group is equally important, therefore we should consume from each group.   The focus of this article is Carbohydrates.

Sports Nutrition - Carbohydrate - Carbs
Carbohydrates provide energy for physical activities.
Carbohydrates are broken down into smaller sugars (glucose, fructose and galactose) that get absorbed into the body and used as energy. Glucose which is not needed instantly, gets stored in the muscles and the liver in the form of glycogen. Once these glycogen stores are filled up, any extra gets stored as fat.
Glycogen is the source of energy most often used for exercise. It is needed for intense, quick burst activities from sprinting to weight lifting because it is immediately accessible. Glycogen also supplies energy during the first few minutes of any sport.
During long, slow duration exercise, fat can help fuel activity, but glycogen is still needed to help breakdown fat into a recognisable form that the muscles can use.

Carbohydrates and physical activity
Carbohydrate stored as glycogen is an easily accessible source of energy for exercise.
The energy supplies can last varying lengths, depending on the length and intensity of the activity.  To avoid running out of energy during exercise, start with full glycogen stores, have regular top-ups during exercise and refill them after exercise to be ready for the next workout.

Types of Carbohydrate
Carbohydrates are also divided into simple and complex forms. Simple sugars (carbs) are absorbed and converted to energy very quickly and provide a rapid source of energy. Fruit and energy drinks are a good source of simple carbohydrates.
Complex carbohydrates take a bit longer to be digested and absorbed into the body. They also take longer to breakdown and therefore provide energy at a slower rate than simple sugars. Examples of complex carbohydrates are breads, rice and pasta. Starch and fiber are also considered complex carbohydrates but fiber can not be digested or used for energy. Starch is probably the most important energy source in an athlete’s diet because it is broken down and stored as glycogen. Foods high in starch include whole grain breads, cereals, pasta, and grains.

SPIKED top tips:

• Always Eat breakfast. Even if it is only a couple of slices of brown toast with some peanut butter or honey on.  Try and sneak in some fresh orange or apple juice aswell for good measure.

• If you are busy and running about, prepare before hand. Take bananas, apples, or any fruit you can get your hands on.

• Always pack yourself a bottle of water or isotonic drink.  Don’t rely on coffee and tea with high caffeine content.

• Eat more complex carbs (oats, whole grain pasta, brown bread, etc) as this source of fuel takes longer to reach the blood (slow releasing) giving you more energy for longer.

• Eat in the first half of the day when your body needs it rather than in the later half when you’re winding down and the need for high energy is low.