Carbohydrates in Sports and Exercise

Carbohydrates in Sports and Exercise

Carbohydrates are the major source of energy for any activity, which is why they dominate a sportsperson's fuel needs. How much is needed depends on the type of sport:

• For athletes in strength sports - wrestling, boxing, judo and the like - about 55% of total calories should come from carbohydrate sources.
• For those in endurance sports - running, swimming, football, hockey and similar activities - 60-70% of calories should be derived from carbohydrates.

Beyond the total amount, the type and timing of carbohydrate intake also matter, because getting these right before, during and after exercise can improve performance.

Type and Timing

• Before competition, complex carbohydrates should be taken. Eating simple sugars within an hour of exercise should be discouraged: it can raise insulin levels, which speeds up carbohydrate metabolism and leaves blood glucose low during exercise, bringing on early fatigue and light-headedness (hypoglycaemia). Taking large amounts of highly concentrated sugars, such as candy and soft drinks, in a short period can also cause cramps and bloating.
• After strenuous exercise, simple carbohydrates are the best source of energy replacement, whereas complex carbohydrates are preferred as the pre-exercise source. …