Confused About Carbs?
Join the Club!
The amount of athletes that admit to me that they are scared of eating carbohydrates is shocking. In the past week Ive hear the following from new athletes I'm working with: "I can't eat bread or I'll get fat", "I've eliminated all carbs from my diet so I can lean up" and "carbs are the devil". Ummm...WHAT? The devil? Really people? How did we get here? In the 90's we couldn't get enough carbs. Fat was the bad guy back then. Sometime in the early 2000's carbs were vilified. Can you see the trends? Can you see how misaligned with overall health diet culture is?
As an athlete you need to ignore problematic diet culture and start fueling your body the way it needs to be fueled. Carbohydrates ARE the primary fuel source for our bodies -especially during training and competition. My goal is to help all athletes understand the importance of eating the right kind of carbs, in the right amounts, at the right times. I promise that it will be a significant difference maker in terms of your energy levels, endurance, and recovery.
Let's dive into the "WHY"
Carbs are our body's preferred source of energy because they are efficiently converted into glucose, which fuels our muscles and brain. This makes them indispensable for us, as athletes, who require ample energy reserves to perform at our best. Carbohydrates also play a vital role in replenishing glycogen stores in muscles after training- aiding in faster recovery and muscle repair.
Not all carbs are created equal, however. We can't just eat PopTarts all day (please don't write to me Kelloggs-its the truth) and expect our energy to surge. We must eat carbohydrates that also provide us with nutrients that our bodies can utilize like fiber, vitamin B, potassium, iron etc... I want you to focus on consuming complex carbohydrates, such as whole grains, dairy, fruits, vegetables, and legumes. These foods provide a steady release of energy and essential nutrients that will enhance our performance and our health. My personal favorite carb sources are quinoa, whole grain bread, brown rice, sweet potatoes, greek yogurt, berries, chick peas and lentils.
Incorporating these healthy carbs into meals and snacks throughout the day can help you maintain consistent energy levels throughout the day and help you level up your performance while training!
Here's an example of a sample that a high level lacrosse player I worked with today:
Breakfast: Oatmeal made with milk and protein powder, topped with fresh fruit and sliced almonds
Morning Snack: Apple and PB
Lunch: Quinoa salad loaded with chick peas, diced grilled chicken, chopped spinach, onions, tomatoes and peppers.
Pre-Practice Snack: Greek yogurt and a banana.
Dinner: Grilled Salmon, Brown Rice and Stir fried broccoli
Evening snack: Dried fruit and nut mixture.
TIMING
When you consume carbs is important too. While this is different for everyone, in general you want to eat a meal rich in carbs 2-3 hours before training. This will provide the steady supply of energy that you need to nail your workout. I should add that the meal needs to be balanced with protein and fat. For longer training sessions, you may need to consume carbs during your workout. Don't forget about refueling after training sessions with a recovery snack that combines carbs and protein. This is crucial for muscle recovery and glycogen replenishment. We are athletes after-all and if we want to feel good day after day we must prioritize recovery!
TAKE -A-WAY
Please remember the take a way message of this blog post: carbohydrates are not the enemy! They are a vital component your diet as an athlete that has performance goals! By choosing nutrient-dense, whole-food sources of carbs and timing their intake strategically, you will optimize your performance, support your overall health, and crush your goals!
