Peak Sports Performance

What are Carbohydrates?

Carbohydrates are molecules that are divided into three categories sugars, fibers, and starches. Sugars and starches are digested in the body to get glucose. Glucose is the main source of energy for the body. It provides energy and supports the body when doing physical activities. Fiber on the other hand is not digested but is important for our gut health. It cleans out the intestine when it passes through. Carbohydrates are essential for peak physical performance. 

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Different healthy carbohydrates:

  • Fruits
  • Starchy vegetables: potatoes, squash
  • Non-starchy vegetables: spinach, broccoli, leafy greens
  • Whole grain bread or crackers
  • Quinoa
  • Brown/white rice



Here are some recipes that provide healthy meals with carbohydrates.

Recipes

Carbohydrates in relation to physical performance

The amount of carbohydrate ingestion has to be monitored for different types of physical activity. To be able to reach peak performance athletes need to eat enough carbohydrates to produce adequate energy throughout the training session or competition. The best time to consume carbs is approximately 4 hours before exercising (Hawley & Burke, 1997). This allows the body to make enough energy without upsetting the stomach during the exercise session. Carbohydrates can also be consumed during the workout as a drink. 

References

Hawley, J. A., & Burke, L. M. (1997). Effect of meal frequency and timing on physical performance. 77, S91–S103. https://doi.org/10.1079/BJN19970107

Slavin, J., & Carlson, J. (2014). Carbohydrates. 5(6), 760–761. https://doi.org/10.3945/an.114.006163

American Diabetes Association. (n.d.). Get to Know Carbs. Retrieved from https://www.diabetes.org/nutrition/understanding-carbs/get-to-know-carbs

Harvard T.H. Chan. (2019, May 22). Carbohydrates. Retrieved from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/

University of Wisconsin Hospitals and Clinics Authority. (n.d.). Eating for Peak Athletic Performance. Retrieved from https://www.uwhealth.org/health-wellness/eating-for-peak-performance/45232


Cleveland Clinic. (n.d.). Carbohydrates: Types, Good vs Bad Carbs & Benefits. Retrieved from https://my.clevelandclinic.org/health/articles/15416-carbohydrates