Additionally, carbohydrates help us recover from physical activity, and prevent and reduce the breakdown of proteins in the body. The best sources of carbohydrates are typically those from foods that provide other nutrients such as dietary fiber and phytochemicals.

These include whole grains such as oatmeal and wheat, and fruits and vegetables. Fats are also sometimes seen as negative, but this cannot be further from the truth.

Fats serve numerous functions in the body including protecting our organs, helping absorb and manufacture some important nutrients, manufacturing some hormones, and also providing a source of energy. These functions are very important for general health, and for physical activity.

Although, carbohydrates tend to predominate during physical activity, we still use some fat as fuel. During lower intensity physical activities and physical activities performed for a long duration, fuel from fats can be the predominate energy source. Some of the best sources of fats include olive oil, walnuts, fish, peanuts, and almonds.

If you currently do not consume fat from these sources, make a goal to begin adding this kind of variety to your fat intake. Although protein, tends to get all of the glory when we think of physical activity, both carbohydrates and fats are also important. They both provide energy along with a host of other functions.

To help people be healthy at every stage of life, Michigan State University Extension delivers affordable, relevant, evidence-based education to serve the needs of adults, youth and families in urban and rural communities. Our programs cover all areas of health, from buying and preparing nutritious, budget-friendly food to managing stress, preventing or living well with diabetes and optimal aging — MSU Extension has the information you need in a format you can use, in-person and online.

Contact your local MSU Extension county office to find a class near you. This article was published by Michigan State University Extension. Why is protein, carbohydrate and fat important for athletic performance?

Protein I have discussed the importance of protein and recommended intake for athletes and other recreationally active individuals in a previous article. According to Dr. In this world of high-protein diets, it seems as if there is a big misunderstanding regarding vegetables.

For example, one cup of broccoli has only 5. The bottom line is that vegetables are not carbohydrates. Sure, they may add a few grams of carbohydrates to a meal, but they are not a carbohydrate source.

When it comes to athletes and performance and their in-training fuel, once again, carbohydrates remain vitally important just as they do in everyday meals and snacks. In order to maximize and optimize performance and recovery, athletes need to continually load and reload muscle glycogen stores.

According to Ashley Chambers, M. The depletion of muscle glycogen is also a major contributing factor in acute muscle weakness and reduced force production. Both aerobic and anaerobic exercise decrease glycogen stores, so the need for carbohydrates is high for all types of exercise during this energy phase.

Jeukendrup, Ph. mention that there is convincing evidence from numerous studies indicating that carbohydrate feeding during exercise of about 45 minutes or longer can improve endurance capacity and performance. In summary, athletes looking for maximal and optimal mental acuity, performance, recovery, body composition change, and meaningful and sustainable results for a lifetime, should avoid jumping on the bandwagon of the latest food fad and diet.

In the study, published in the Journal of Sports Science Medicine , researchers prescribed a group of recreational runners a high-carb and low-fat diet for six weeks. Then, they measured their performance in a five-kilometer race.

After a short break in which they could eat whatever they wanted, researchers switched them to a low-carb and high-fat diet for an additional six weeks and had them run another race. When he compared the performance between the first and second races, carbo-loading had no benefit.

Prins said they controlled the experiment, so exercise and dietary intake were equivalent, meaning participants ate the same number of calories but in different distributions.

After an adjustment period of about two weeks, athletes performed just as well on the low-carb versus high-carb regime. With neither diet conferring much of a performance advantage, the researchers next looked for a health advantage.

This time, in addition to measuring their athletic performance, researchers looked at body mass composition, metabolite oxidation rates using VO2 Max, insulin and glucose levels, as well as cardiometabolic markers like cholesterol and triglyceride levels.

Researchers evaluated how the athletes did in a one-mile time trial and a series of six meter sprints and found no difference in performance between the two diets.

Next, they measured fat and carb oxidation, t he rate at which the body uses each nutrient for energy. When athletes were following low-carb diets, they found some of the highest levels of fat-oxidation ever recorded in a study, according to Prins.

These findings contradict the long-held belief that carbohydrates fuel high-intensity exercise. Next, they looked at the health effects in the middle-aged cohort.

Athletes on the high-carb diet had significantly higher blood glucose levels both fasting and after meals—conditions that increase the risk of Type 2 diabetes over time. Prevention outweighs management.

Prins says that even people in top shape with vigorous exercise routines can develop diabetes if their diet allows it. The Levels Team. Research Highlight. A recent animal study shows that eating resistant starch leads to better outcomes than the processed carbs found in a typical Western diet.

Metabolic Research Roundup. A landmark paper proves that obesity is not just energy in and out; the type of food matters. Mike Haney. Several recent studies look at the effect of sugar on hunger, why our brain wants sugar, and how we can train ourselves away from those cravings.

Researchers uncover the molecular connection between MSG and obesity in mice, but whether the findings extend to humans is still unclear. Matthew Laye, PhD.

Ultimate Guide.

The link between good health and good nutrition is well established. Interest in nutrition and its impact on sporting performance is now a science in itself. Whether you are a competing athlete, a weekend sports player or a dedicated daily exerciser, the foundation to improved performance is a nutritionally adequate diet.

Athletes who exercise strenuously for more than 60 to 90 minutes every day may need to increase the amount of energy they consume, particularly from carbohydrate sources. The current recommendations for fat intake are for most athletes to follow similar recommendations to those given for the general community, with the preference for fats coming from olive oils, avocado, nuts and seeds.

Athletes should also aim to minimise intake of high-fat foods such as biscuits, cakes, pastries, chips and fried foods. After absorption, glucose can be converted into glycogen and stored in the liver and muscle tissue.

It can then be used as a key energy source during exercise to fuel exercising muscle tissue and other body systems. Athletes can increase their stores of glycogen by regularly eating high-carbohydrate foods. If dietary protein intake is insufficient, this can result in a loss of protein muscle tissue, because the body will start to break down muscle tissue to meet its energy needs, and may increase the risk of infections and illness.

Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. More refined carbohydrate foods such as white bread, jams and lollies are useful to boost the total intake of carbohydrate, particularly for very active people. Athletes are advised to adjust the amount of carbohydrate they consume for fuelling and recovery to suit their exercise level.

For example:. A more recent strategy adopted by some athletes is to train with low body carbohydrate levels and intakes train low. There is accumulating evidence that carefully planned periods of training with low carbohydrate availability may enhance some of the adaptations in muscle to the training program.

However, currently the benefits of this approach to athletic performance are unclear. The GI has become of increasing interest to athletes in the area of sports nutrition.

However, the particular timing of ingestion of carbohydrate foods with different GIs around exercise might be important. There is a suggestion that low GI foods may be useful before exercise to provide a more sustained energy release, although evidence is not convincing in terms of any resulting performance benefit.

Moderate to high GI foods and fluids may be the most beneficial during exercise and in the early recovery period.

However, it is important to remember the type and timing of food eaten should be tailored to personal preferences and to maximise the performance of the particular sport in which the person is involved.

A high-carbohydrate meal 3 to 4 hours before exercise is thought to have a positive effect on performance. A small snack one to 2 hours before exercise may also benefit performance.

It is important to ensure good hydration prior to an event. Consuming approximately ml of fluid in the 2 to 4 hours prior to an event may be a good general strategy to take. Some people may experience a negative response to eating close to exercise.

A meal high in fat, protein or fibre is likely to increase the risk of digestive discomfort. It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset.

Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves. For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance.

Benefits of this strategy appear to relate to effects on the brain and central nervous system. During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.

Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread.

It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration.

Sports drinks, diluted fruit juice and water are suitable choices. For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise.

While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later.

In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise. This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery.

It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.

Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet. The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public.

For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.

As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals.

There is currently a lack of evidence to show that protein supplements directly improve athletic performance. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance. A well-planned diet will meet your vitamin and mineral needs.

Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency. There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:.

Some athletes seek to burn more fat during activity to improve performance; however, most studies show no benefit to ketosis during activity. Fat compared with carbohydrates requires more oxygen to produce energy. This means low-carb athletes would have to work at a higher level to uptake more oxygen to produce comparable energy levels as those achieved with a higher-carbohydrate diet.

This means a lb male athlete would need anywhere from to g carbohydrates per day. Benefits Adequate carbohydrate intake can prevent muscle breakdown from glycogen depletion and prevent hypoglycemia, both of which have been independently proven to reduce athletic performance.

Once this happens, the body needs alternative fuel sources and will turn to protein and fat in a process called gluconeogenesis. Having enough glycogen on board before exercise and refueling during workouts can help preserve skeletal muscle integrity during exercise.

And as exercise intensity is increased, glycogen becomes progressively more important as a fuel source. During strenuous exercise, muscle tissue damage occurs and can continue after exercise.

Due to the anabolic nature of insulin, it increases muscle amino acid uptake and protein synthesis while decreasing protein degradation. After exercise, raising the plasma insulin level within one hour is key for limiting muscle damage.

They can enhance muscle glycogen storage significantly by adding protein to a carbohydrate supplement. This reduces the amount of carbohydrate required to maximize glycogen storage.

If athletes consume both a protein and carbohydrate supplement post workout, they should consume 0. Downside to Low-Carb Diets Though growing in popularity, long-term low-carbohydrate diets are deemed potentially harmful to athletic performance.

Research suggests that low-carb diets can lead to a decline in cognitive performance and mood, perceptions of fatigue, and lack of focus.

Other data suggest a stronger risk of skeletal muscle damage during training or competing in individuals following a low-carb diet. Due to increased reliance on carbohydrates for energy during dehydration and decreased exercise economy from a low-carb diet, researchers are clear that low-carb diets make it difficult to sustain the intensity levels required for competitive and serious athletic performance.

Fueling and Refueling To ensure proper muscle energy stores for sports performance, fueling and refueling before, after, and sometimes during a workout is imperative. Examples of balanced preworkout fuel are egg whites with breakfast potatoes and strawberries, Greek yogurt with berries and granola, or an apple with almond butter and a serving of whole grain crackers.

Within 30 minutes post workout, 1 to 1. An example of a refuel meal would be steak, potatoes, and a side of asparagus or a protein shake with protein powder, fruit, milk, and oats.

click to enlarge. Carbohydrate Loading Carbohydrate loading is a dietary practice used to enhance athletic endurance performance by supplying adequate glycogen to the muscles for stored energy.

Muscular fatigue is closely tied to muscle glycogen depletion. Using the practice of carbohydrate loading to maximize these stores may enable an individual to perform at a higher submaximal intensity longer before reaching muscular exhaustion.

Carb loading can improve athletic performance in sports such as marathons, triathlons, ultramarathons, ultraendurance events, Nordic skiing, and long-distance swimming or cycling.

In addition, it has been suggested that mid- to late-game performance in intermittent high-intensity sports, such as soccer and football, might be improved by glycogen loading, specifically when starting levels are low.

Whole grains, fruits, and starchy vegetables are ways to meet this goal. A glycogen-loading meal may include baked chicken, a baked potato, one whole wheat dinner roll, roasted vegetables, a glass of milk, and a side of fruit salad. Two studies assessed the impact of dietary changes on athletic performance.

In the first study, hockey players were split into two groups, one given a high-carb meal and the other a normal mixed food meal. The high-carb group showed improvement in speed, distance, and time skating compared with the control group.

The second study focused on mountain bikers. The study found that the lower-carb group was faster for the first lap of the race, but by lap four all high-carbohydrate racers were ahead of the control group.

These studies showed improved performance in endurance athletes who invest in carbohydrate loading before their event. Educating patients on the difference between high-quality carbohydrates and refined carbohydrates can be helpful in dispelling any food fears or myths. White believes in the power of health and fitness and has founded a nonprofit organization, the LIFT Fitness Foundation, which focuses on creating a core of wellness to empower individuals in need.

References 1.

Two studies were carboloading interventions; in one study the drink was not ingested mouth-rinse study , and in the remainder 19 interventions, the effect of a carbohydrate-containing drink was compared to a non-carbohydrate placebo.

Cycling was the exercise mode used with two exceptions: one study with a soccer-specific mode and one study with a running exercise mode.

Overall, a maximum of three studies had a comparable design same code in Figure 1. The subjects were men with one exception where both men and women served as subjects. The performance was not significantly different with the following interventions: Both carboloading interventions, the only mouth-rinse intervention, the only running mode intervention, the only cycle TT carbohydrate vs.

water intervention up to 60 min, and one of the two cycle TT carbohydrate vs. water interventions between 61 to 90 min Figure 1. The main finding of this systematic review was that the study design used with the majority of studies investigating the ergogenic effect of carbohydrates ingested in the proximity of or during a performance bout was not suitable for extrapolating the performance outcome to a real-life situation.

Studies in which women served as subjects were non existing, except for one study where both genders made up the study population. Systematic reviews of the scientific literature are considered a scientific and ethical imperative when developing policies and practical recommendations [ 28 ].

Nevertheless, systematic reviews are unfortunately not always an integral part of such processes. The probably most prominent negative example was the World Health Organization, where "Systematic reviews and concise summaries of findings [were] rarely used for developing recommendations.

Instead, processes usually [relied] heavily on experts…" [ 29 ]. Relying on experts when developing recommendations is a common procedure and not necessarily problematic. It only becomes a problem if the experts either do not use systematic approaches or do not properly describe the methodology used.

Regrettably, the latter often seems to be the case [ 30 ]. For example, during the process of performing this review we have encountered articles with missing information on the gender, age, exercise history, or regular training load of the subjects, lacking information on the blinding or randomization of the intervention, and missing information on a pre-exercise meal intake or on the amount of fluids ingested during the performance tests.

The omission of methodological information in systematic reviews is not the only issue with such analyses. However, no universal set of eligibility criteria exists, as the criteria must be fit for the specific purpose of the review.

According to our focus on the real-life portability of the performance outcome, we have used trained subjects exercising in a postprandial state and a performance test similar to a competitive event as main criteria.

These criteria have ultimately led to the exclusion of quite a number of studies, and one could argue that the criteria, therefore, were too restrictive. However, performing in a postprandial compared to a fasted state might indeed be two different things related to the potential ergogenic effect of carbohydrates.

In a sub-analysis of the meta-analysis by Temesi et al. Nevertheless, it indicates that the prandial state might influence a nutritional intervention, and therefore one should consider it with performance studies. A second major aspect to consider when conducting a systematic review is the identification of possibly all studies fit for the purpose of the review [ 31 ].

A search across multiple databases seems by nature to be more promising in locating more relevant articles than restricting the search to one database only. As we have only searched the PubMed, we may have missed a substantial number of relevant studies, which would have biased our results.

The comparison with the studies identified for the meta-analysis by Temesi et al. The comparison with the meta-analysis by Vandenbogaerde and Hopkins [ 8 ], who used Google Scholar for their search, led to the additional identification of the same additional article already identified by the comparison of the meta-analysis by Temesi et al.

In contrast, we identified eight articles [ 10 — 14 , 19 , 21 , 25 ] that were not included in the meta-analysis by Temesi et al. Overall, this indicates that in spite of searching only one database, we likely did not miss a substantial part of published studies on the topic under investigation.

The current consensus indicates that carbohydrates ingested in the proximity of or during a performance bout are ergogenic. However, the application of rigorous criteria to a systematic review, such as excluding fasted subjects and time-to-exhaustion test modes, led to a less convincing picture.

We observed no significant performance improvement with most of the performance bouts lasting less than 70 min, and the results with longer performance bouts indicated a significant improvement with 10 of 17 interventions. The absence of clear evidence is, nevertheless, not clear evidence of an absent effect.

This is particularly true for the present review as we discarded many studies because relevant information was missing in the articles. As mentioned above, we encountered studies among other with missing information on age, gender, prandial state, or VO 2max of the subjects, missing information on the blinding or randomization of the interventions, or missing information on the drink volume ingested during the intervention.

Thus, we cannot exclude that some or even all of these discarded studies would have met the inclusion criteria if only the description were appropriate, and that then the outcome would have been a different one.

The omission of properly describing the methodological part and the frequent use of study designs not allowing an extrapolation of the results to real-life situations are the main reason why it is now difficult to draw a solid conclusion about the potential ergogenic effect of carbohydrates ingested in the proximity of or during a performance bout.

Further, it is possible that some of the non-significant studies suffered from low statistical power, particularly studies with just 7 to 8 subjects.

Being conservative, however, we can state that with shorter duration events up to perhaps 70 min an ergogenic effect of carbohydrates ingested in the proximity of or during a performance bout is unlikely with trained but not elite male athletes in a real-life competition.

The picture for longer durations is slightly more in favor than against the current consensus, but it is too heterogeneous for a solid conclusion. Definitely, there is a need for more and more comprehensively described studies to enlighten the current picture.

Rodriguez NR, Di Marco NM, Langley S: American College of Sports Medicine position stand. Nutrition and athletic performance. Med Sci Sports Exerc. Article PubMed Google Scholar. Burke LM, Hawley JA, Wong SHS, Jeukendrup AE: Carbohydrates for training and competition.

J Sports Sci. pdf ,. Casey A, Mann R, Banister K, Fox J, Morris PG, Macdonald IA, Greenhaff PL: Effect of carbohydrate ingestion on glycogen resynthesis in human liver and skeletal muscle, measured by C MRS.

Am J Physiol. CAS Google Scholar. Taylor R, Magnusson I, Rothman DL, Cline GW, Caumo A, Cobelli C, Shulman GI: Direct assessment of liver glycogen storage by 13C nuclear magnetic resonance spectroscopy and regulation of glucose homeostasis after a mixed meal in normal subjects.

J Clin Invest. Article CAS PubMed PubMed Central Google Scholar. Currell K, Jeukendrup AE: Validity, reliability and sensitivity of measures of sporting performance.

Sports Med. Temesi J, Johnson NA, Raymond J, Burdon CA, O'Connor HT: Carbohydrate ingestion during endurance exercise improves performance in adults.

J Nutr. Article CAS PubMed Google Scholar. Vandenbogaerde TJ, Hopkins WG: Effects of acute carbohydrate supplementation on endurance performance: a meta-analysis. Mitchell JB, Costill DL, Houmard JA, Fink WJ, Pascoe DD, Pearson DR: Influence of carbohydrate dosage on exercise performance and glycogen metabolism.

J Appl Physiol. CAS PubMed Google Scholar. Burke LM, Hawley JA, Schabort EJ, St Clair GA, Mujika I, Noakes TD: Carbohydrate loading failed to improve km cycling performance in a placebo-controlled trial.

Burke LM, Hawley JA, Angus DJ, Cox GR, Clark SA, Cummings NK, Desbrow B, Hargreaves M: Adaptations to short-term high-fat diet persist during exercise despite high carbohydrate availability. Beelen M, Berghuis J, Bonaparte B, Ballak SB, Jeukendrup AE, van Loon LJ: Carbohydrate mouth rinsing in the fed state: lack of enhancement of time-trial performance.

Int J Sport Nutr Exerc Metab. Jeukendrup AE, Hopkins S, Aragon-Vargas LF, Hulston C: No effect of carbohydrate feeding on 16 km cycling time trial performance. Eur J Appl Physiol. El-Sayed MS, Balmer J, Rattu AJ: Carbohydrate ingestion improves endurance performance during a 1 h simulated cycling time trial.

Desbrow B, Anderson S, Barrett J, Rao E, Hargreaves M: Carbohydrate-electrolyte feedings and 1 h time trial cycling performance. PubMed Google Scholar. van Essen M, Gibala MJ: Failure of protein to improve time trial performance when added to a sports drink.

Angus DJ, Hargreaves M, Dancey J, Febbraio MA: Effect of carbohydrate or carbohydrate plus medium-chain triglyceride ingestion on cycling time trial performance. Langenfeld ME, Seifert JG, Rudge SR, Bucher RJ: Effect of carbohydrate ingestion on performance of non-fasted cyclists during a simulated mile time trial.

J Sports Med Phys Fitness. Rollo I, Williams C: Influence of ingesting a carbohydrate-electrolyte solution before and during a 1-hour run in fed endurance-trained runners. El-Sayed MS, Rattu AJ, Roberts I: Effects of carbohydrate feeding before and during prolonged exercise on subsequent maximal exercise performance capacity.

Int J Sport Nutr. Campbell C, Prince D, Braun M, Applegate E, Casazza GA: Carbohydrate-supplement form and exercise performance. Flynn MG, Michaud TJ, Rodriguez-Zayas J, Lambert CP, Boone JB, Moleski RW: Effects of 4- and 8-h preexercise feedings on substrate use and performance.

Ganio MS, Klau JF, Lee EC, Yeargin SW, McDermott BP, Buyckx M, Maresh CM, Armstrong LE: Effect of various carbohydrate-electrolyte fluids on cycling performance and maximal voluntary contraction.

Hulston CJ, Jeukendrup AE: No placebo effect from carbohydrate intake during prolonged exercise. Clarke ND, Maclaren DP, Reilly T, Drust B: Carbohydrate ingestion and pre-cooling improves exercise capacity following soccer-specific intermittent exercise performed in the heat.

Hawley J, Noakes T: Peak power output predicts maximal oxygen uptake and performance time in trained cyclists.

Eur J Appl Physiol Occup Physiol. Larsen HB: Kenyan dominance in distance running. Comp Biochem Physiol A. Article Google Scholar. Chalmers I: Trying to do more good than harm in policy and practice: The role of rigorous, transparent, up-to-date evaluations.

Ann Am Acad Polit Soc Sci. Oxman AD, Lavis JN, Fretheim A: Use of evidence in WHO recommendations. Liberati A, Altman DG, Tetzlaff J, Mulrow C, Gøtzsche PC, Ioannidis JPA, Clarke M, Devereaux PJ, Kleijnen J, Moher D: The PRISMA statement for reporting systematic reviews and meta-analyses of studies that evaluate health care interventions: Explanation and elaboration.

PLoS Med. Article PubMed PubMed Central Google Scholar. Meline T: Selecting studies for systematic review: Inclusion and exclusion criteria.

Google Scholar. Download references. The Swiss Federal Commission of Sports supported this study with a grant, but it did not influence the execution of the study. The study outcome does not represent the opinion of the Commission.

SwissFIR Consumer Behavior, ETH Zurich, CH, Zurich, Switzerland. Swiss Federal Institute of Sport Magglingen SFISM , CH, Magglingen, Switzerland. consulting mannhart, CH, Wolfhausen, Switzerland.

Institute of Food, Nutrition and Health, ETH Zurich, CH, Zurich, Switzerland. You can also search for this author in PubMed Google Scholar. Correspondence to Paolo C Colombani. All three authors have contributed to the conception and design of the study, and to the analysis and interpretation of the data.

PCC acquired the data and drafted the manuscript. CM and SM revised the manuscript and all three authors read and gave final approval of the manuscript version to be published. This article is published under license to BioMed Central Ltd.

Reprints and permissions. Colombani, P. Later, he tested the idea on marathon runners, who reported being able to run longer after carbo-loading compared to moderate carb intake.

Since then, athletes have been trying to stuff their muscles with as much glycogen as possible before a performance.

Scientists and exercise nutritionists hailed carbs as the superior nutrient among top athletes. Scientists also theorized that the body uses different nutrients for various levels of exercise.

During low-intensity activities, the body burns relatively more fat, but as intensity increases, the body switches over to relatively more carbs.

But, as the popularity of low-carb diets has grown, so too have studies that challenge the idea that high-carb intake is better for athletic performance. And according to Prins, few high-quality, randomized studies have compared the two diets head to head.

He set out to change that. Prins was one of the scientists to test this theory. In , he and a team of scientists in the US and South Africa found that high- and low-carb diets result in equivalent outcomes in athletic performance. In the study, published in the Journal of Sports Science Medicine , researchers prescribed a group of recreational runners a high-carb and low-fat diet for six weeks.

Then, they measured their performance in a five-kilometer race. After a short break in which they could eat whatever they wanted, researchers switched them to a low-carb and high-fat diet for an additional six weeks and had them run another race. When he compared the performance between the first and second races, carbo-loading had no benefit.

Prins said they controlled the experiment, so exercise and dietary intake were equivalent, meaning participants ate the same number of calories but in different distributions. After an adjustment period of about two weeks, athletes performed just as well on the low-carb versus high-carb regime.

With neither diet conferring much of a performance advantage, the researchers next looked for a health advantage. This time, in addition to measuring their athletic performance, researchers looked at body mass composition, metabolite oxidation rates using VO2 Max, insulin and glucose levels, as well as cardiometabolic markers like cholesterol and triglyceride levels.

Researchers evaluated how the athletes did in a one-mile time trial and a series of six meter sprints and found no difference in performance between the two diets.

Next, they measured fat and carb oxidation, t he rate at which the body uses each nutrient for energy. When athletes were following low-carb diets, they found some of the highest levels of fat-oxidation ever recorded in a study, according to Prins.

These findings contradict the long-held belief that carbohydrates fuel high-intensity exercise. Next, they looked at the health effects in the middle-aged cohort.

Athletes on the high-carb diet had significantly higher blood glucose levels both fasting and after meals—conditions that increase the risk of Type 2 diabetes over time. Prevention outweighs management. Prins says that even people in top shape with vigorous exercise routines can develop diabetes if their diet allows it.

The Levels Team. Research Highlight. A recent animal study shows that eating resistant starch leads to better outcomes than the processed carbs found in a typical Western diet.

Metabolic Research Roundup. A landmark paper proves that obesity is not just energy in and out; the type of food matters. Mike Haney. Several recent studies look at the effect of sugar on hunger, why our brain wants sugar, and how we can train ourselves away from those cravings.

Researchers uncover the molecular connection between MSG and obesity in mice, but whether the findings extend to humans is still unclear. Matthew Laye, PhD. Ultimate Guide.

The glycemic index provides insight into how particular foods affect glucose but has limitations. Stephanie Eckelkamp. Ami Kapadia. Metabolic Basics.

The majority of these diets and food fads suggest nutrition such as high-protein, high-fat and low-carbohydrate. For endurance athletes, the idea of burning fat rather than carbohydrates is gaining popularity.

The less I eat during exercise, the more calories and fat I will burn. Sure, reducing carbohydrates can create fast weight loss; however, the loss is very temporary, and the weight typically goes back on quickly.

There is a big difference between these two options. A food fad or diet that brings about quick weight loss and then an even quicker weight gain did not bring about results.

Rather, it simply brought about change. The body changed temporarily and then went right back. Instead, athletes should adopt a nutritious lifestyle that will produce meaningful and sustainable results for a lifetime.

Many athletes avoid carbohydrates in an attempt to teach their bodies to burn fat as the major fuel source. The thinking has become that consuming carbohydrates and the ability to burn fat do not go together. The truth is that athletes can burn fat and consume carbohydrates.

In short, carbohydrates need to be present in order for fat to be utilized for energy. Listening to the verbiage of many of these individuals that jump on the food fad and diet bandwagon there is a common theme.

An individual will start Diet-X and they are super motivated. They are not ignoring their body, and they are feeding their body the carbohydrates that have been cut out. The need for carbohydrates is not limited to the body. Glucose from carbohydrates is the fuel the brain uses to produce the energy that moves and motivates you.

According to Dr. In this world of high-protein diets, it seems as if there is a big misunderstanding regarding vegetables. Learn About Milk Chocolate Nutrition Vs Cacao Nutrition.

Heavily processed sugary treats of no nutritional value should be swapped for sweet-tasting, antioxidant-rich, low-calorie berries. Together with mixed nuts and Greek yogurt makes the perfect snack. Indulging in foods like crisps, chips, and pretzels are high in salt, but swapping these for a pint of milk is a great alternative that contains protein and is a natural source of sodium and other electrolytes.

Cereals can be very high in sugar, which can negatively influence what you eat the rest of the day. Research shows that having high protein foods for breakfast improves food choices, suppresses appetite, and curbs sugar cravings later in the day compared to a typical carbohydrate-based breakfast.

Replace your bowl of empty calories with some nutritious, heart-healthy eggs to help you feel fuller for longer and control your late-night sweet tooth cravings.

Sleep deprivation is a common cause of overeating by disrupting hormone levels that regulate appetite. You are much more likely to eat more, especially poor choice foods if you regularly go with 6 or less hours of sleep per night.

Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Chat with Danny to learn how you can improve your nutrition to take your performance to the next level! Skip to content. Carbohydrates for athletes are an essential part of an effective nutrition strategy.

The carbohydrate recommendations for athletes to maximise performance are discussed below:. Are carbs bad for athletes? No, carbohydrates are the primary energy source for moderate to high-intensity training, so they are extremely valuable for athletes to maximize their energy levels for performance.

Do athletes eat a lot of carbs? It will depend on the sport, the level they compete at training volume , dietary preferences, and training goals, but generally, an athlete will eat a high carbohydrate diet.

Why do athletes need more carbs? Carbohydrates are the primary energy source for exercise, so to fuel the high volume of training that athletes do, carbohydrates are needed to support it and maximize their performances. Why are low carb diets bad for athletes?

Carbohydrates are the best source of energy for training. Fats are also an important energy source. However, they are only effective at the low-moderate intensity and are switched off at maximal intensities.

Low carbohydrate diets can therefore impair training performance in athletes. How many carbs can you digest in an hour? During exercise, the body can utilize carbohydrates at a However, highly trained athletes can tolerate larger intakes up to 90g per hour, which improves endurance performance further.

What are the best carbs for athletes? Fruit, vegetables, whole grains, and starches are the most nutrient-dense carbohydrate sources for athletes and make up most of their diet.

In addition, simple carbohydrates used in carbohydrate-electrolyte drinks, gels, and energy bars effectively consume the energy they need during training without causing any gastrointestinal discomfort. Which carbohydrates should be avoided? Excessive intakes of processed, sugary carbohydrates such as sugary drinks, sweets, and foods with added sugars are not advised for athletes.

Is Rice a good carbohydrate? Yes, rice is a high-quality carbohydrate staple in Asian cooking. Brown, basmati, and wild rice are excellent choices with a lower glycaemic index and higher nutrient and fibre content.

It is also gluten-free. Can you run on a low-carb diet? Yes, you can. However, after long periods on a low carbohydrate diet may cause severe fatigue in non-ketogenic adapted athletes, drops in energy levels, and impaired performances may be experienced.

What is the role of carbohydrates in post-exercise recovery? Consuming carbohydrates after exercise help to replenish muscle and liver glycogen stores to support subsequent training sessions.

Should athletes eat complex carbohydrates? Yes, athletes should eat complex carbohydrates as part of their diet. It provides a controlled release of energy throughout the day, which is essential for athletic performance. Consuming slow released carbs hours before a workout or game ensures improved blood sugar levels for sustained energy.

After a workout or game, a combination of simple and complex carbs help replenish glycogen stores burned during training. It is recommended that athletes consume grams of carbohydrates per kilogram of body weight throughout the day, depending on their training routine.

What is the daily recommendations for carbohydrates for athletes?

Published Accessed April 2, Hawley JA, Leckey JJ. Carbohydrate dependence during prolonged, intense endurance exercise. Sports Med. Ivy JL. Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise.

J Sports Sci Med. Kanter M. High-quality carbohydrates and physical performance. Nutr Today. Kressler J, Millard-Stafford M, Warren GL. Quercetin and endurance exercise capacity: a systematic review and meta-analysis.

Med Sci Sports Exerc. Smith-Ryan AE, Antonio J. Ronkonkoma, NY: Linus Learning; Mueller A, Reek A, Schantzen J. Effects of carbohydrate loading on high performance athletics.

Home About Events Resources Contact Advertise Job Bank Writers' Guidelines Search Gift Shop. click to enlarge Carbohydrate Loading Carbohydrate loading is a dietary practice used to enhance athletic endurance performance by supplying adequate glycogen to the muscles for stored energy.

Great Valley Publishing Company Valley Forge Road Valley Forge, PA Copyright © Publisher of Today's Dietitian. All rights reserved. Home About Contact. Advertise Gift Shop Archive. Reprints Writers' Guidelines. A diet rich in carbohydrates increases both endurance and intermittent high-intensity performance because of the extra store of carbohydrates in the muscles and liver, called glycogen.

It is well documented that athletes need to replenish carbohydrate stores in the body, especially during periods of intense training or competition. Consuming carbohydrates during workouts lasting over one hour can also benefit performance and delay onset of fatigue.

Studies have shown that athletes who participate in intermittent sports, such as basketball and soccer, should also focus on consuming more carbohydrates during training and competition.

This is not surprising since it is well-known that carbohydrates, when compared to protein and dietary fat, are the most efficiently broken down and metabolized form of energy for the body.

Depending upon the training routine, athletes should consume anywhere from grams of carbohydrates per kilogram of bodyweight throughout the day. This percentage is only a guideline for estimating carbohydrate needs.

Table 1 Determining Grams of Carbohydrates for Athletes Needs The following example shows how to calculate the recommended grams of carbohydrates needed per pound of body weight. IMAGE TEXT: Now calculate your own needs. Remember to divide your body weight in pounds by 2. Then multiply your body weight by a number of carbohydrate grams based on the time and intensity of the training.

For example, an hour per day of moderate intensity exercise may warrant using 5 grams. Blood glucose, the sugar found in the blood, is the energy delivered to the working muscles and organs, along with muscle glycogen, that allows your body to complete activity.

Carbohydrate intake before and after exercise can help to restore sub-optimal glycogen stores, which is critical for prolonged periods of exercise. While allowing for personal preferences and physiological factors, the pre-event meal should be high in carbohydrates, non-greasy, and readily digestible.

Fatty foods should be limited as they delay the emptying time of the stomach and take longer to digest. The following are guidelines for the pre-event meal:. SUGGESTED MEALS FOR PRE-EVENT EATING. This example shows how to calculate the recommended grams of carbohydrate needed per pound of body weight.

For more information on sports drinks and hydration, read the Fluids and Hydration section. It is important that athletes eat after competing to make sure that they will have enough energy in the muscles for the next race or competition, whether it be in the same day or the following days.

The same dietary intake principles used to plan the pre-exercise meal can also apply to foods eaten at all-day events. If an athlete races at a. and again after two hours, foods that are high in protein and fat will more than likely still be in the stomach potentially causing stomach or gastrointestinal GI distress.

The following guidelines have been recommended to help athletes make wise food choices at all-day events. These foods consist of mostly carbohydrates and water. They are digested very fast and therefore, will not cause as much of a problem with stomach cramping or GI distress. Another key point to making food choices with limited time between events, is limiting the quantity of the food eaten.

The more an athlete eats, the longer it will take to digest, especially with any pre-competition nerves or stress. Four or more hours between events or heats:.

With four or more hours between events or heats, an athlete may want a meal, which should be composed primarily of carbohydrates.

Keep the meals simple. The following meal examples for this situation are appropriate:. If there is a certain meal pattern before competition that an athlete thinks is a winning combination, then they should stick to it. Athletes who make food choices at concession stands need to know how to make the best choices.

Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions. Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption.

While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous.

In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium. This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately.

Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.

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Skip to main content. Healthy eating. Home Healthy eating. Sporting performance and food. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Nutrition and exercise The link between good health and good nutrition is well established.

Daily training diet requirements The basic training diet should be sufficient to: provide enough energy and nutrients to meet the demands of training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cereals , vegetables particularly leafy green varieties , fruit , lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable the athlete to achieve optimal body weight and body fat levels for performance provide adequate fluids to ensure maximum hydration before, during and after exercise promote the short and long-term health of athletes.

Carbohydrates are essential for fuel and recovery Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. Eating during exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.

Eating after exercise Rapid replacement of glycogen is important following exercise. Protein and sporting performance Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.

For example: General public and active people — the daily recommended amount of protein is 0. Sports people involved in non-endurance events — people who exercise daily for 45 to 60 minutes should consume between 1.

Sports people involved in endurance events and strength events — people who exercise for longer periods more than one hour or who are involved in strength exercise, such as weight lifting, should consume between 1. Athletes trying to lose weight on a reduced energy diet — increased protein intakes up to 2.

While more research is required, other concerns associated with very high-protein diets include: increased cost potential negative impacts on bones and kidney function increased body weight if protein choices are also high in fat increased cancer risk particularly with high red or processed meat intakes displacement of other nutritious foods in the diet, such as bread, cereal, fruit and vegetables.

Using nutritional supplements to improve sporting performance A well-planned diet will meet your vitamin and mineral needs. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including: vitamins minerals herbs meal supplements sports nutrition products natural food supplements.

Water and sporting performance Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Where to get help Your GP doctor Dietitians Australia External Link Tel.

Burke L, Deakin V, Mineham M , Clinical sports nutrition External Link , McGraw-Hill, Sydney.