Marine LENEHAN, Sports Nutritionist, Massage Therapist & Yoga Teacher
It is an important goal for athletes of any level to provide their bodies with enough energy to fuel the body to maintain and enhance performance. The body gets energy from carbohydrates, protein and fats. The body’s main source of energy is carbohydrates.
Timing and quantities can have a great impact on performance. Here are a few facts on carbohydrate consumption before, during and after training.
Also, the quality and type of carbohydrates should be considered.
Why eat Carbohydrates?
Carbohydrates are the body’s rocket fuel. Through metabolism, the sugar found in carbohydrates is broken down into ATP, the body’s energy source. Eating carbohydrates before exercise can help restore and maintain glycogen stores, which may be called upon during prolonged training and during competition.
Carbohydrate intake before exercise
A pre-exercise meal has 2 goals, it prevents you from feeling hungry before and during training while optimizing blood glucose levels for the exercising muscles.
3-4 hours before the Competition
700 kcal = 175g carbohydrates
2-3 hours before the Competition
300-400 kcal = 75-100g carbohydrates
1 hour -30 min before Competition
30g carbohydrates
1 hour- 30mn before Training
30g carbohydrates
Carbohydrate intake during exercise
Carbohydrates intake during exercise only increases performance on efforts that are more than 1 hour long. Carbohydrates intake should be prolonged during the whole effort. If the carbohydrates intake is discontinued you become at risk of fatigue and decreased performance. Keeping in mind that carbohydrate fuelling does not prevent fatigue it simply delays it. Your hourly carbohydrates intake is based on your power output.
Carbohydrate intake after exercise
Unless you’re in a stage race or a training camp, you don’t need to take in sugar after your ride. You can wait for a regular meal. If you need to speed up your recovery to be fully ready to ride hard the next day, then a small portion of sugar right after training can help.
10 healthy sources of Carbohydrates
● Quinoa
● Buckwheat
● Sweet Potatoes
● Oats
● Brown Rice
● Blueberries
● Apples
● Oranges
● Bananas
● Beetroot
5 Carbohydrates before training
● Rice cakes
● Bananas
● Berries
● Apples
● Dattes
5 Carbohydrate snacks after training
● Greek yoghurt with berries & granola
● Chia seed pudding
● Smoothie Bowl
● Fruit salad
● Vegetables & hummus
5 Carbohydrates to avoid
● White bread
● Milk chocolate
● Store-bought cereal
● Sweetened yogurt
● Store-bought fruit juices
The Bottomline
When being mindful of your carbohydrate intake, it’s important to choose highly nutritious foods. Balancing between slow-release and fast-release carbohydrates based on your training load. Consuming a proper amount of carbohydrates and protein after exercise is essential. It stimulates muscle protein synthesis, improves recovery, and enhances performance during your next workout. It is important not to go much longer than a few hours before refuelling with a meal or snack. Finally, replenishing lost water and electrolytes can be the cherry on the cake and help you maximize the benefits of your workout.
