“I know I should eat before a practice or
match, but when I do I find myself feeling
sluggish and tired. What can I eat that will
give me energy but not completely fill me
up?
Nina Wlodarczyk (Women’s Tennis)
The Importance of Carbohydrates
Quick Tips!
Carbohydrates: How They Work
Make at least half of
your grain choices be
whole grains!
Choose whole fruits.
Fresh, frozen, or canned,
it doesn't matter, they all
count!
Keep a bowl of
veggies already washed
and prepared your
refrigerator. Try carrots,
cucumbers, or celery for
a quick snack!
Choose fat-free or
low-fat dairy products.
Make a meal around
dried beans or peas (also
known as legumes)
instead of meat. Click
here for some recipes!
The primary purpose of
carbohydrates is to provide the body
with energy. They also play a major
role in brain and nervous system
functioning. Carbohydrates are
broken down into glucose (blood
sugar) in the digestive system and
absorbed into the bloodstream. As
your blood sugar level rises, your
pancreas releases a hormone called
insulin. Insulin is needed to move
sugar from the blood into the cells,
where the sugar can be used as a
source of energy. When this process
goes fast, as with simple
carbohydrates, you are more likely to
feel hungry again sooner. When this
occurs more slowly, as with complex
carbohydrates, you will be satisfied
longer and have energy over an
extended period of time.
Carbohydrates which are not used
immediately are stored in the liver
and muscles as glycogen.
Noel Woodruff, NFP Educator
Simple Carbohydrates
There are two main types of
carbohydrates: simple and complex.
The type depends on the chemical
structure of the food and how quickly
it is digested and absorbed. Simple
carbohydrates, which are also called
simple sugars, require little digestion
and are a quick energy source. These
include sugars found naturally in
foods such as fruits, vegetables,
milk, and milk products. Examples
of simple sugars include fructose
(fruits), galactose, lactose (milk),
maltose (found in beer), and sucrose
(table sugar). Simple sugars also
include sugars added during food
processing and refining. These
include anything made with table
sugar or white flour such as candy,
soft drinks, alcoholic beverages,
white rice, and pasta. While refined
sugars provide calories, they lack
vitamins, minerals, and fiber.
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Start your day with a
whole grain breakfast
cereal. Top the cereal
with fruit for even more
fiber. Try bananas,
berries, or apples.
Visit MyPlate and
enter your age, gender,
height, weight, and
activity level to find out
how many calories you
should be consuming.
For everyday eating,
you should consume
complex carbohydrates
because they take longer
to digest and leave you
feeling satisfied longer.
Before, during, and
after a sporting event,
you should consume
simple carbohydrates to
avoid cramping and to
provide quick energy.
It is recommended
that you consume 14
grams of dietary fiber for
every 1,000 calories you
consume each day.
When carb-loading,
you should aim to
consume 3-5 grams
carbohydrate per pound
of body weight (60%
calories from
carbohydrates).
Complex Carbohydrates
Complex carbohydrates, which
contain starch and fiber, require more
digestion than simple carbohydrates.
Found in whole grains, legumes,
starchy vegetables, fruits, and nuts,
complex carbohydrates are rich in Bvitamins, fiber, and iron. These are
the body's best source of sustained
energy because they maintain blood
sugar levels over an extended period
of time. Athletes should stay away
from complex carbohydrates the day
of an event or before a workout to
avoid cramping. Athletes should
consume carbohydrates from natural
sources such as fruits, vegetables,
grains, and milk products before,
during, and after an athletic event.
Try eating yogurt, a banana, a piece
of bread/bagel, or drinking some
chocolate milk to provide you with
quick energy without filling you up!
Carbohydrate Loading
The term carbohydrate loading is a
strategy used by athletes to maximize
the storage of glycogen (energy) in
the muscles. Carbohydrate loading is
generally recommended for
endurance events lasting longer than
90 minutes. For many endurance
athletes, the foods of choice for
carbohydrate-loading are those which
will not cause spikes in blood sugar
levels. Also known as low glycemic
foods, these include fruits,
vegetables, and whole wheat pasta
and breads. This is often why you
may hear about athletes eating a large
pasta dinner the night before a big
event. Not only is it important to
consume adequate carbohydrates
prior to the event, it is also important
to refuel immediately after.
Consuming carbohydrates postworkout will help to rebuild and
refuel depleted glycogen stores. Try
yogurt with fruit or a glass of
chocolate milk after a workout or
event!
Daily Recommendation
The amount of carbohydrate you
need per day depends on your age,
gender, and physical activity level.
The Dietary Reference Intakes
developed by the Institute of
Medicine’s Food and Nutrition Board
recommend that carbohydrates
comprise 45-65% of a person’s daily
calories. Athletes should consume
60-65% of their total calories from
carbohydrate per day. High
glycogen stores are advantageous for
endurance athletes. Regular
consumption of complex
carbohydrates such as whole grain
breads, cereals, oatmeal, and pasta
will supply sustained energy for most
athletic events.
SOURCES:
1. http://www.wheatfoods.org
2. http://www.nlm.nih.gov/medlinepl
us/carbohydrates.html
3. http://www.cdc.gov/nutrition/ever
yone/basics/carbs.html
4. http://kidshealth.org/kid/nutrition/f
ood/carb.html
5. http://health.nytimes.com/health/g
uides/nutrition/carbohydrates/over
view.html
6. http://www.netdoctor.co.uk/focus/
nutrition/facts/lifestylemanagemen
t/carbohydrates.htm
7. http://www.marathontraining.com/
articles/art_39th.htm
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