The Comback of Carbs

If there is anything good that came out of the “no-carb” diet trend, it certainly was that people became more educated about the different types of carbohydrates out there. Not every carb is created equal, but its critical to know that carbs are key for optimal athletic performance.

Carb Facts –  Did you know?

1. Carbohydrates are the #1 and preferred fuel source used by the body in exercise. Approximatly 70% of your brain uses carbohydrate for energy.
2. Carbohydrates have been shown to help decrease the risk of impaired immune function post exercise.
3. Almost all foods (for the exepction of pure meat and pure fat) contain carbs. Carbs are found in breads, rice and pasta but also in fruit, vegetables and milk products. They are also found in candy, soda, chocolate and other sweet treats.
4. Low muscle glycogen (stored carbohydrate) and low blood sugar are significant factors that relate to increased fatigue and decreased athletic performance.
5. To support moderate training and recovery, athlete should consume between 5-7g of carb per kg body weight per day. For heavy to extreme training loads (4-6+ hours/day), athletes should consume between 7-12g/kg per day.

Choose Quality Carbs

I use the term “quality” carbs to describe the more startchy, higher fibre, and generally more nutrient dense forms of carbohydrate. These carbs tend to have a lower glycemic index and provide the body with a slower and more steady supply of energy and amazing vitamins to boot. This should be where most of your carb consumption comes from. See my top 5 quality carbohydrate foods below.

Top 5 Quality Carbs:

1. Sweet Potato
2. Oatmeal
3. Brown Rice or Quinoa
4. Any fresh fruit or vegetable
5. Whole grain, high fibre (>4g per slice) bread

Time and Place for Other Carbs

Carbs that are mostly high in simple sugars, should be consumed in moderation as they often do not provide the body with much in the way of nutrition.  These carbs will often provide a quick and shorter term supply of energy. They can work for athletes however, specifically in sports that require extra carb during the activity (usually endurance or high intensity exerice longer than 90mins).  Usually I will experiment with between 30-60g/per hour to fuel exercise.