Carbohydrates In Training
It is important to remember that while carbohydrates, at 4kcal/g, are a significant source of energy in most diets, they are NOT an essential nutrient. This is to say that we do not need them to survive. However, the ability for individuals/athletes to have the sustainable energy to train day after day can be largely dependent on the adequate restoration of muscle glycogen.
Despite what the media has said, carbs are neither “good” nor “bad” and, as always in nutrition, the truth is that there is no “optimal range”.
Over the years, carbohydrates have been classified as “simple” or “complex.” While this is meant to distinguish sugars (monosaccharides) from polysaccharides, it has only created even more confusion in the nutrition space. The truth is that neither term serves justice to the nutritional quality of any food. These terms do not address the micronutrient content or even the blood sugar effect of the given food.
The glycemic index was also developed to help classify carbohydrates. This is a measure of how quickly food can raise our blood sugar. The higher the glycemic index of a food, the faster the increase we see in blood sugar. Obviously, foods like sugar, candy, and cereals will have a higher glycemic index whereas higher-fiber foods like vegetables and whole grains will have a lower glycemic index.
The reason this matter is in relation to insulin – our storage hormone. When blood glucose quickly shoots up, it usually triggers a release of insulin (usually equal to the amount of glucose present.) High levels of insulin can lead to high levels of fat storage.
The glycemic index
Unfortunately, the glycemic index is flawed (to put it mildly.) First, it does not take into account food pairing. While you may eat a chocolate bar as a dessert by itself, chances are that you won’t sit down to a bowl of rice or a piece of bread by itself. Food pairings will change the blood glucose response, hence defeating the “glycemic index.”
Other factors such as type of sugar and time of day of consumption (pre/post workout) leave the use of the glycemic index with a lot to be desired. The glycemic load was created as a response to the issues with the glycemic index but is still a flawed methodology as it does not take into account the constituents of the carbohydrates (fiber, micros, etc..)
Most recently, the insulin index has been used, which represents the amount of insulin the body produces in response to a particular food.
What do we know about carbohydrate intake:
- Carbs are the body’s main source of energy and ensure adequate energy to perform at your best.
- Carbs help maintain lean muscle and weight.
- Carbs help fuel your brain, kidneys, heart muscle, and central nervous system.
- Carbs help keep blood cholesterol levels in check.
- Carbs help you consume proper fiber for digestion.
Here are some facts on what research says about the importance of consuming carbs for training purposes.
*In other words the more carbs the more energy across your training days.
How many carbs should I eat based on my training?
To help you maintain proper amounts of energy and perform at your best while preserving muscle, you might want to consider the following:
Low Exercise Intensity (Can easily talk or sing during activity)
3-5 g/kg of bodyweight/day
Moderate Intensity 1 hour+ (Can carry a conversation without a problem but canmot sing)
5-7g/kg Body Weigh/day – 50% of energy calories come from carbs.
High Intensity of 1 hour + (Only brief conversations)
6-10g/kg Body Weight/day – Post-workout carb/protein intake with high-carb meals is needed to fully restore muscle glycogen.
Very-High Intensity of 1 hour + (Cannot speak during effort)
8-12g/kg Body Weight/day – Post-workout carb/protein intake with a high-carb meal is needed to fully restore muscle glycogen.
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