Carbohydrates are an extremely important fuel source for active people (and as mentioned before, it is important in the function of the CNS- which CANNOT function on protein or fat). Active people need the same type and amount of vitamins and minerals as the general population but their macronutrient ratio may be a bit different (macronutrients are things like fat, carbs, and protein). The typical person requires a ratio of 15 to 20 percent proteins, 30 percent fat and 50 to 55 percent carbohydrates. Athletes, however, need MORE CARBS!
Athletes require 6-10 g of carbs for kg of body weight per day …this number varies based upon sex, sport and total daily energy expenditure.
So how do you know if you need more carbs than the average person? Well… as an example…if you participate in a few Spinning class (that are anywhere from 40-60 minutes long) per week, you probably do NOT need extra carbs (or protein for that matter). If your activity goes beyond an hour, supplemental carbs may be needed to maintain energy and hydration levels. A sports drink helps to maintain hydration and blood glucose levels. Sports drinks also contain electrolytes (that are lost during exercise). Electrolytes include minerals such as sodium, potassium and chloride; electrolytes are essential to hydration and muscle function.
There are 2 types of carbohydrates….simple and complex.
(1) Simple carbohydrates include sugar, honey, jam, and any food such as sweets and soft drinks that get most of its calories from sugar. Simple carbohydrates are released rapidly from your muscles and blood system when your body requires energy. They act to give your body a temporary energy boost.
(2) Complex carbs are the starch in plant foods–which include fruits, vegetables, bread, pasta, and legumes. Complex carbohydrates are stored in your muscles and blood stream and are released slowly over a period of time during physical exertion. It is this long-term release of energy which is ideal for running a marathon. The more complex carbohydrates you put into your body, the more long term energy will be available to you during your training sessions and during your race.
So while complex Carbs are ideal for training (as a way to increase your glycogen stores), simple carbs are ideal DURING the actual event (which explains why you see marathoners downing gatorade, sport gels, shot bloks, sport beans, etc.)
Protein is required for syntehsis and repair of muscle tissue. Long and hard sessions (that occur on a daily basis) require a higher protein intake than the general population (about 1.2-1.4 g per kg of body weight). Generally speaking, Americans take in much more protein than they need. It is important NOT to get too much protein becasue this puts stress on the kidneys. It is important to not over estimate the amount of protein that you need!
It is also important to note that Athletes do NOT need more fat than the average person. Fat calories should not be greater than 30% of caloric intake and of this no more than 10% should be saturated fat.
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It is a shame when people are afraid of carbs. Pass me the bread basket please
I looove carbs : ) Great information here, once again! During my last training period, I really struggled wth how to eat enough for performance and recovery, but not over doing it and eating too much.
I was wondering what your take is on protein powders do you use it in smoothies?
we used to actually not be huge fans of protein powder and preferred to instead get it from natural sources but now we do put it in our smoothies that we drink after a long run/workout or if we just want a filling breakfast! Have you tried using it? try making the white lightening or chocolate thunder (under smoothie section) they are both really good!