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How to Max Your Energy with Carbs

In the early stages of exercise, stored carbohydrates provide 40-50% of the energy used by the body.

Carbohydrates come in two forms: simple and complex. Simple carbs come from fruit, milk, honey, and sugar. Complex carbs come from pasta, potatoes, cereals, bread, and other grain products. When we eat, our bodies break the carbohydrates down into glucose and store it as glycogen.

During exercise, our bodies use oxygen to turn the glycogen back into glucose and use it for energy. When we can’t get enough oxygen to transform sufficient glycogen to glucose to meet the body’s energy needs, the body generates energy with anaerobic (without oxygen) energy production. This creates painful lactic acid burning.

The body can store enough glycogen to exercise for 90 minutes. For longer periods of exercise, a high-carb diet eaten for 2-3 days prior to the event allows the body to temporarily increase its glycogen stores. According to studies, soccer players say that a pre-competition diet with 70% of the calories coming from carbs gives them the best results. Don’t eat a high-carb diet all the time, though. It teaches the body to only use carbs for fuel and not fats. It also can cause water retention, causing stiffness in the muscles and sluggishness early in the event.

During long events, keep a carbohydrate solution containing 6-8% glucose to keep your carb levels up.

Homemade Sports Drink Combine 1 qt water with 6 Tablespoons of sugar and 1/3 teaspoon of salt. Heat the solution to dissolve the sugar. Cool.

Don’t eat sugar or honey just before an event. It won’t improve energy levels and can cause dehydration. It also triggers an insulin surge, which will slow performance about 30 minutes after you eat the sugar.

Related articles :

Body Composition – Optimize Your Power
Athletic Nutrition for Peak Performance
Max Your Muscles with Protein

Written By Terri Pilcher

 

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