Are you snacking right now? I bet it’s some sort of carbohydrate.
What many people may not know is that there are many different types of carbs and that athletes need a very different amount than an inactive or sedentary person. The major functions of carbs for athletes are to provide energy, prevent protein catabolism and fat metabolism.
For every gram of carbs you eat, it translates to four (kilo) calories. The absolute minimum amount of carbohydrates needed for bodily function is 130 grams each day.
According to active.com, the five best carbohydrates for athletes are sweet potatoes, rolled oats, bananas, wild rice and chickpeas. Eating some carbs before a workout can improve the quality of your workout tenfold.
Eating carbohydrates prior to exercise or a sporting event is crucial. For best results, eat one gram per kilogram of body weight one hour before exercise, two grams two hours before exercise and three grams three hours before exercise.
If this seems like a lot to consume, don’t forget that you can drink your carbs instead of munching all day! Ingesting carbohydrates before exercise helps with overall recovery, prevents hunger and increases blood glucose levels.
Eating carbohydrates during exercise helps an athlete’s endurance the most. The recommended consumption during exercise is 30 to 60 grams per hour.
The most popular way athletes acquire these carbohydrates is through drinks. If exercising for less than 45 minutes, don’t worry about consuming any carbohydrates during exercise. For team sports that last about an hour per event, such as basketball, lacrosse and hockey, the recommendation is zero to 30 grams per hour of exercise. Sports such as tennis and soccer that last more than an hour and a half are recommended to consume 30 to 50 grams each hour of exercise.
Lastly, ultra endurance athletes are recommended to consume about 60 to 90 grams per hour of exercise. After sweating for hours at the gym you must be starving, so why not consider a carbohydrate-filled shake or snack to have on the way home?
After exercising or finishing a competition, carbohydrate intake is extremely important. It is crucial for restoring glycogen in muscles and the replenishment of energy stores in the body. Within the first hour post-workout, try to consume 0.77 to 1.5 grams per each kilogram of body weight. For best results, pair your post-workout carbohydrate meal or snack with some protein.
Low-fat chocolate milk is one of the best snacks to enjoy after a workout. It has almost a four-to-one ratio of carbs to protein, which makes it perfect for building muscles.
If you are struggling trying to find the right amount of carbohydrates, don’t worry, it is all trial and error.
Mallory Ritthamel is a third-year student majoring in nutrition. She can be reached at MR826188@wcupa.edu.