As an athlete, carbohydrates should form the backbone of your diet. 55-60% of what you eat in a given day should come from these fuel rich foods. Let’s look at an athlete’s best sources of carbohydrates and why they are so important.

What foods are we talking about?

All of the basics: pasta, rice, bread, cereal, oats, potatoes, granola bars, crackers, fruit, sport drinks, sport bars

And some that are less obvious: squash and other starchy veggies (corn, peas), polenta (cornmeal), beans, dairy products

Why:

Carbohydrates do more than just taste good, they are a very important and REQUIRED source of fuel for the body.

When carbohydrates are digested, they get broken down into individual glucose molecules and stored. Carbohydrates are stored as glycogen in two primary locations: muscles and liver. Muscle stores of carbohydrates fuel our bodies during intense activity. Because these energy stores are close to the working muscles, they act as a very quick fuel source. Be careful, they can be depleted, so fueling before exercise and refueling with carbohydrates after training is imperative.

The carbohydrates stored in the liver supply the blood with adequate glucose and provide the brain with its fuel. Have you ever skipped breakfast and felt that you could not concentrate during your morning classes? The brain NEEDS carbohydrates in order to function efficiently and effectively.

Tips:

• Carbohydrates should make up the bulk of your diet – throughout the day and at each meal.
• Choose whole grains, fresh fruits & vegetables to get the most nutrients.
• Be sure to have a carbohydrate rich meal 2-4 hours before practice or competition.
• Use sport drinks before, during, & after hard training sessions and meets. These are quick, easily digestible forms of carbohydrates that are helpful for athletes.
• Be sure to have a carbohydrate rich snack after training/competition to replenish lost stores. Carbohydrate stores are best replenished within 2-4 hours of exercise.