Carbohydrate Intake

Why is Carbohydrate intake important?

Carbohydrates are the body’s primary source of energy and the brain’s preferred energy source. Carbohydrates are broken down by the body into glucose – a type of sugar. Glucose is used as fuel by your body’s cells, tissues, and organs.

Your body only has enough energy stores to supply your muscles with glucose for around 1 – 1 ½ hrs of exercise, so it is important to keep your blood sugar concentration topped up.  Keeping blood glucose and muscle glycogen levels optimal will prevent muscle breakdown and maximum training adaptations.

When your body’s’ blood glucose levels are steady it leaves you feeling good both mentally and physically and reduces energy swings (that hangry feeling)

Just as importantly inadequate fueling before, during and after training can lead to significant longer term hormonal and health issues that will impact on your performance, health and ultimately longevity in the sport. Consistent under fueling WILL lead to LEA and if left unchecked to RED-S.  When this is the issue focusing on the longer term rather than short term gains is critical.

How much Carbohydrate does an athlete need?

Proper glycogen replenishment through diet and fueling is key for sustained performance and recovery.

Before

• You should have a balanced meal of protein and carbohydrate 2-3 hours before training. Aim for
  • 1-4g carbohydrate per kg, at the low end on recovery days, at the high end on intense / long days.
• If your meal is more than 2 hrs before training 30-45 mins prior have a balanced snack.

During

• <45 mins: nothing required
• 45-75 mins: 30 g/hr
• 1-2.5 hrs: 30-60 g/hr
• >2.5 hrs: 60-90 g/hr (multiple transportable carbohydrates)
• For rides with efforts aim for 60-90g per hour.

When exercising your body redirects blood flow from your gut to your working muscles. This makes your gut hypoxic therefore digesting food becomes more difficult. For long rides you can use whole foods low in fat and fibre but for more intensive sessions or races choose carbohydrate products which quickly get absorbed ie chomps, gels, dextrose tablets, jellybeans, carbohydrate drink.

When trying to absorb more than 60g per hour you need to look for multiple transportable carbohydrate products, which are a mixture of glucose (or maltodextrin) and fructose. This makes use of a different pathway for absorbing the carbohydrate from the intestines into the blood.

The optimal glucose:fructose ratio depends on total carbohydrate intake.

• Initially fuel with glucose up to 60 g/hr,
• Add fructose on top of this to reach the target intake.

After

Within 30 mins aim for:

• 1.0-1.5 g per kg carbohydrate
• 30 g protein for women and 20g protein for men (insuring 2.5g leucine)

Every hour

After a training session is over women require 30g protein and 10g of carbs, and men 20g protein and 10g of carbs.

One hour later have another balance meal of 20g protein and 60g carbohydrate.

Immediate Post-Exercise:

1. Carbohydrates:
   • Intake: 1-1.5 grams per kilogram of body weight within 30 minutes.
   • Examples: Sports drinks, fruit, energy bars.
2. Protein:
   • Intake: 30 g protein for women and 20g protein for men (insuring 2.5g leucine) within 30 minutes.
   • Examples: Protein shakes, Greek yogurt, lean meat.

First Few Hours After Exercise:

3. Continuous Carbohydrate Intake:
   • Intake: 1.2 grams per kilogram of body weight per hour.
   • Examples: Whole grains, pasta, rice, potatoes, fruits.
4. Balanced Meals:
   • Include a mix of carbs and protein.
   • Examples: Chicken with rice and vegetables, pasta with lean meat and a salad.

More Articles

https://www.trainingpeaks.com/coach-blog/your-athletes-need-more-carbs/