Carbohydrates Fuel Athletic Performance
By Nancy Brinch, MS, RD, LSW
The issue of incorporating carbohydrates in the diet is especially critical for athletes seeking an edge to improve their performance. Let's start with some basic facts:
•Carbohydrates are the body's main source of energy and the only source of energy for the brain and the nervous system.
•Carbohydrates spare protein so it can be used to build and repair muscles and make enzymes, hormones and antibodies rather than being used to fuel our bodies.
•Carbohydrates are essential for fat metabolism. Without sufficient carbohydrate fat cannot be burned completely.
•Carbohydrates are stored in our muscles and liver to be used as energy between meals and snacks. This storage of carbohydrate is essential for athletic performance.
The bottom line:
If you don't have enough carbohydrates in your diet you won't be able to continue doing high intensity activities. What are the best sources of carbohydrates for athletic performance? The answer depends on the timing of carbohydrate intake.
During exercise and immediately afterward carbohydrates that are quickly digested and absorbed are the best choices. They provide a source of glucose to fuel exercise and to replenish glycogen stores after exercise. These so-called "high glycemic index" carbohydrates include foods such as most breads (i.e. white bread), most breakfast cereals (i.e. cornflakes), sports drinks, chocolate milk and white potatoes.
Before exercise, eating low or moderate glycemic index carbohydrates provides a sustained level of blood glucose. This even level of blood glucose enhances athletic performance. These carbohydrate foods include juice, most fruits (i.e. apple, orange, banana), rice, yogurt, milk, oatmeal, chickpeas, lentils, kidney beans, most pastas, muffins, crackers and most cookies.
The recommended amount of carbohydrate for athletes is 3 or 4 grams of carbohydrate per pound of body weight per day. Higher levels are required during periods of intensive exercise. Nutrition labels are a good source of information on carbohydrate content of foods. Another source is the USDA National Nutrient Data Base at www.nal.usda.gov/fnic/foodcomp/.
The bottom line... yes Hannah D... apples are fine. ;)D
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