How do carbohydrates influence training?
One of the pillars of any athlete’s diet is carbohydrates. We all know that following a healthy and balanced diet, with the presence of each and every one of the nutrients, is essential for our health; but in the case of athletes, a good diet will allow us to train better and increase our performance. Carbohydrates are the comburant that our body needs, and can be obtained from food or through supplements such as amylopectin, but also know what we bring or when to take them.
The role of carbohydrates in training
When we subject the body to high intensity sacrifices, such as training, it will resort to carbohydrates as a source of energy, as they are considerably faster and more efficient than fat, useless for satisfying the body’s needs. This explains the relevance of continuing a diet in which carbohydrates, proteins and fats are well distributed. The hydrates also assist in recharging the glycogen reservoirs, which allows us to sustain the intensity of care without fatigue appearing.
Following a well-developed training plan and a diet rich in carbohydrates also leaves a more effective use of fats as a source of energy, which translates into more energy reserves in the final stage of care. There are many factors that influence when determining how many carbohydrates an athlete should include in their diet, starting with the type of sport they practice or the stage of training in which they are.
The best sources of carbohydrates
Without a doubt, pasta and rice take the cake when we talk about sources of carbohydrates. Remember that in all circumstances it is always preferable to use brown rice, as it has a higher nutritional value than refined rice because it is not processed. The same applies to other products, such as oats. Whole wheat oats are one of the essential elements in the diet of athletes, rich in carbohydrates, fibers and proteins apart from being a satiating edible, which will prevent the onset of appetite.
Also legumes, green leafy vegetables, quinoa, mango, banana, baked potatoes or zucchini are edible that will give us an essential amount of carbohydrates, necessary to fill our training without inconvenience. To finish, we will add the bars and energy drinks, a good training companion for the athlete by giving him the energy he can need in an instant, apart from holding him hydrated as do drinks for athletes.
When to take carbohydrates
It is essential to ingest carbohydrates sufficiently in advance so that our body can absorb them and convert them into that energy that it will save to consume later throughout the training. It is ideal to make a meal rich in carbohydrates and low in fat between three and five hours before training or competing. From there we should consume them in liquid form, although in the last hour most specialists advise separating them from sugars, since they increase fatigue.
During the training we can restore them on the basis of gels, bars and energy drinks, especially if it is a question of long training. The huge argues comes with the replacement of carbohydrates after training. Here we find ourselves with beliefs of each and every one of the colors, but the majority current points out that if we train about three or five days a week is not something that should worry us. If we go there more, for example in double sessions every day, we are going to look for more hydrates after training to refill the glycogen deposits.