Do you want more energy to run? | The Right Foods and Supplements
Sports nutrition experts believe that while fat in food can guarantee good performance in low-intensity training, individual protein needs as an enhancer of physical performance and muscle gains are generally higher than what was previously thought, especially for strength and resistance training athletes. However, some recent studies indicate that carbohydrates are essential as a source of energy for high-intensity and prolonged training.
In actuality, carbs are to endurance athletes what protein is to bodybuilders and strength trainers. Carbohydrates are actually necessary to ensure both physical performance and effectiveness in endurance and cardiovascular training. We shall discuss the significance of carbohydrate intake in more detail in this post, particularly for fans of running and endurance sports.
What exactly are carbohydrates, and where can we find them?
Among the macronutrients that are necessary for a healthy and functioning body are carbohydrates, protein, and fat. Carbohydrates are vital nutrients found in food in the forms of dietary fiber, starches, and sugars. The body can convert carbohydrates into glucose, which is needed for all physiological functions.
Whether a diet includes simple or complex carbs depends on its chemical makeup and how quickly the body breaks them down and absorbs them. Because they are more difficult to digest, complex carbohydrates, which are found naturally in fruit, vegetables, legumes, and whole grains, do not cause blood glucose spikes. Instead, they gradually raise blood glucose levels. They are also known as low glycemic index carbohydrates as a result. Simple carbs cause blood glucose and insulin levels—the hormone that allows glucose to enter cells—to rise sharply because of how fast they are taken into the bloodstream and broken down by the digestive system.
Because of this, these carbohydrates have a high glycemic index. Additionally, the insulin spikes they produce raise the risk of developing metabolic and cardiovascular diseases, as well as increased cellular resistance to insulin and the storage of excess glucose as fat in adipose tissue.
Complex carbohydrates, such as starches, take longer to break down into their component molecules due to their complex chemical structure. As a result, insulin production is more erratic, blood sugar (glucose) levels stay more constant, and feelings of fullness persist longer. Starchy carbs are found in whole grains like rice, oats, sorghum, and wheat; in fruit like apples, berries, and bananas; in legumes like beans, grains, and lentils; and in vegetables like maize, peas, and potatoes. Foods originating from plants, like fruits, vegetables, and whole grains, also include dietary fiber, a type of complex carbohydrate, that is absent from foods originating from animals.
Complex carbohydrates that the human digestive system is unable to or only partially able to digest are known as fibers. They have a number of benefits, including strengthening intestinal flora, regulating intestinal transit, stabilizing blood glucose and cholesterol levels, reducing the absorption of simple carbohydrates and fats from food, delaying gastric emptying, and increasing feelings of satiety and controlling hunger. A healthy adult should eat 25 to 30 grams of fiber per day, according to nutrition experts, but most people barely get half of this amount.
How many carbohydrates should an endurance athlete eat?
The daily recommended carbohydrate intake for endurance training is contingent upon the individual athlete's physical attributes, the length and intensity of training sessions, and the frequency of training. The general consensus, however, is that 7 to 10 grams of carbohydrates per kilogram of body weight should be consumed each day. This amounts to about 60–70% of the daily energy required for muscular activity. The greatest place to start for people who haven't done any long-term endurance training is about 4 to 6 grams of carbs per kilogram of body weight each day.
When is the best time to eat carbohydrates?
● Pre-Workout Carbohydrates
Pre-workout meals are meant to keep blood glucose levels up to par so that energy during exercise is not produced by the liver or muscles from stored glycogen. Three time blocks can be used to determine the appropriate amount of carbohydrates to consume prior to exercise: days, 2-4 hours, and 60 minutes.
You should begin a period of carb loading a few days prior to training or competition. This entails performing a phase of total glycogen depletion following intense exercise, followed by a loading phase involving the ingestion of 500–600 grams of carbohydrates per day, paired with a decreased volume of training. If consuming carbs during training is not feasible, it is advised to consume 200–300 grams two to four hours before training or competition. However, it is illogical to consume a meal two to four hours prior to exercising if you practice early in the morning. Therefore, you should consume 30 to 60 grams of carbs from wholesome food sources about 60 minutes before working out.
● Intra-Workout Carbohydrates
The goal of supplying carbohydrates during training is the same as that of pre-workout meals: to maintain balanced blood glucose levels, minimize the utilization of muscle glycogen stores, and prevent their depletion. This can be achieved either by consuming foods high in simple sugars or by using appropriate supplements. You should think about consuming 30 to 60 grams of carbohydrates every hour during workouts longer than 90 minutes. You should increase your carbohydrate intake to 60 to 90 grams each hour if your exercise session lasts more than three hours.
● Post-Workout Carbohydrates
After a strenuous workout session, your body needs to replenish its energy stores, so consuming carbohydrates is important. Especially if you're an endurance athlete, you need to make sure that you've consumed enough carbohydrates to top off any glycogen stores that may have been lost from your muscles and liver.
Glycogen is a form of glucose stored in the muscles and liver, used as fuel during exercise. When you exercise intensely, your body depletes its glycogen stores, and if they're not replenished, your muscles may start breaking down protein for energy, leading to muscle loss. Therefore, consuming enough carbohydrates is crucial for preventing muscle catabolism and speeding up the processes of muscle regeneration and recovery following exercise.
However, it's not just about consuming any carbs, but rather, the right type and amount of carbohydrates. The recommended amount of carbohydrates to consume after a workout session is 200–300 grams. It's best to consume carbs that are high in the glycemic index, such as white rice, potatoes, or pasta, as they are quickly absorbed into the bloodstream and can replenish glycogen stores more effectively than low-glycemic carbs.
In addition, consuming carbohydrates along with protein can further facilitate muscle recovery and growth. When you consume protein, your body uses it to repair and rebuild muscle tissues that have been damaged during exercise. Therefore, consuming protein along with carbohydrates can help your body rebuild and recover faster.
Overall, consuming enough carbohydrates after a workout session is crucial for replenishing glycogen stores, preventing muscle catabolism, and facilitating muscle recovery and growth. So, consume the right amount and type of carbohydrates to optimize your post-workout nutrition.