Carbs for Athletes

Despite the negative ideas surrounding carbohydrates, if you want to reach your fitness goals, you can’t be cutting them out of your diet. Carbohydrates are one of the most important macronutrients for energy, sports, and protecting your muscles. Your three types of carbohydrates include your sugars, starches, and fibers, all of which serve a different purpose towards your goals. People don’t really understand carbohydrates due to a lack of knowledge. This post will give you a basic rundown of what they are and their importance in sports and everyday life.

What are Carbohydrates? 

Carbohydrates are an essential macronutrient made up of glucose monomers that your body breaks down. There are two main types of carbohydrates: simple and complex, each serving different functions in your body (AHA). 

Simple Carbohydrates: Your simple carbohydrates are made up of mono and disaccharides, which are much easier to break down. This is the case because they are held together by alpha bonds and can be digested faster. These simple carbohydrates replenish low blood sugar and are used as a quick burst of energy. These monosaccharides combine to create polysaccharide chains, which are harder to break down. 

Complex Carbohydrates: Polysaccharide chains are digested slower and are used for sustained long-term energy. This is the case because they are held together by beta bonds, which are stronger than the bonds in simple carbohydrates. I would use complex carbohydrates when doing an endurance workout rather than as a quick energy source.

How to Incorporate Carbohydrates as an Athlete? 

As an athlete, carbs are probably your most important macronutrient, as without them you wouldn’t have the energy to perform at your best. Carbohydrates serve different purposes before, during, and after your workout, each helping with energy, performance, and recovery. 

Before: If you’ve ever heard of “carbo-loading” this term directly touches on carbohydrates being your main source of energy. You don’t want to “carbo-load” right before your game, as you will be weighed down and full. However, you can start 1-3 days prior to your event for optimal results. I personally “carbo-load” before my soccer games as it is suggested for anyone participating in endurance exercise for over 90 minutes . This isn’t your free pass to go Olive Garden and down the unlimited breadsticks, but rather a helpful way to maximize energy and performance during a game. The reason why this is so effective is that your body uses glycogen for energy. When you eat carbohydrates beforehand and don’t immediately use them, they are stored as glycogen, which your body can tap into later. Ideally, you should “carbo-load” with complex carbohydrates that are digested and stored. I would suggest sweet potatoes, whole wheat bread, pasta, oats, and other veggies for your next carb load. 

During: It’s the morning of your event; remember that what you eat now is just as important as the carb-loading you did last night. Now that you know the difference between simple and complex carbs, your new rule of thumb is: complex before, simple during. As your body is burning calories, you have to replenish them with carbs in order to get the most benefit out of your workout and performance. You don’t have the time during your game to sit and digest, which is why it’s so important to have the simplest carbs and sugars as quickly as possible. You may have heard of runner’s gels or sports energy gummies, but I personally would suggest a spoonful of honey for the same effect. Essentially, these marketed products are doing the same thing, delivering sugar into your bloodstream as quickly as possible. While it’s necessary to properly fuel, it’s important to remember that this is only beneficial for longer periods of exercise (45 + minutes). Overall, just remember to fuel your body with simple carbohydrates to give you the quick bursts of energy that you need during your event. 

After: Keep the same focus that you had during the game on your post-game meal. I’m going to keep it short and to the point, you need carbs to recover and gain muscle. If you couldn’t tell, carbs are very important during all stages of training. 

Whether you're an elite athlete, or just want to properly fuel, it's important to know that carbs are your friend and should be consumed on a daily basis. If you enjoyed this article, stay tuned to learn more about the other macronutrients. 

Works Cited: 

Mayo Clinic. “Carbohydrates.” Mayo Clinic, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705. Accessed 6 Aug. 2024.

American Heart Association. “Carbohydrates.” American Heart Association, www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates. Accessed 6 Aug. 2024.

How Carbs Fuel Your Workout. YouTube, uploaded by [Channel Name], [Upload Date], www.youtube.com/watch?v=wxzc_2c6GMg. Accessed 6 Aug. 2024. (Replace [Channel Name] and [Upload Date] with the appropriate information.)

Peloton. “Carb Loading.” Peloton Blog, www.onepeloton.com/blog/carb-loading/. Accessed 6 Aug. 2024.

Cleveland Clinic. “Glycogen.” Cleveland Clinic, my.clevelandclinic.org/health/articles/23509-glycogen. Accessed 6 Aug. 2024.

"Recommendations for Carb Intake During Exercise." My Sport Science, www.mysportscience.com/post/2015/05/27/recommendations-for-carb-intake-during-exercise. Accessed 6 Aug. 2024.

Run and Become. “How to Use Energy Gels.” Run and Become, www.runandbecome.com/running-product-advice/how-to-use-energy-gels. Accessed 6 Aug. 2024.