How do carbohydrates influence training?
One of the pillars of any athlete’s diet is carbohydrates. We all know that 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 comburent that our body needs, and can be obtained from food or supplements such as amylopectin, but we must also know what they provide 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 an energy source, as they are considerably faster and more efficient than fat, which is useless in meeting the body’s needs. This explains the importance of following a diet in which carbohydrates, proteins and fats are well distributed. The hydrates also help to replenish glycogen deposits, which allows us to maintain the intensity of care without fatigue.
Continuing a well-developed training plan and a diet rich in carbohydrates also results in a more efficient use of fats as an energy source, which translates into more energy reserves in the final phase of care. There are many factors that influence how many carbohydrates an athlete should include in his or her diet, starting with the type of sport he or she plays or the stage of training he or she is in.
The best sources of carbohydrates
Without a doubt, pasta and rice take the lead when we talk about carbohydrate sources. Remember that it is always and under all circumstances preferable to use brown rice, as it is not processed and has a higher nutritional value than refined rice. The same goes for other products, for example oats. Whole oats are one of the essential elements in the diet of athletes, rich in carbohydrates, fibers and proteins apart from being an edible satiant, which will prevent the appearance of appetite.
Also legumes, green leafy vegetables, quinoa, mango, banana, roasted potatoes or zucchini are edible and will give us an essential amount of carbohydrates, necessary to fill our training without problems. Finally, we’ll add the bars and energy drinks, a good training companion for the athlete, giving him the energy he needs in an instant, as well as holding him hydrated as they do for athletes.
When to take carbohydrates
It is essential to ingest the carbohydrates early enough so that our body can absorb them and convert them into that energy that will be stored to consume later throughout the training. It is best to have a meal that is high in carbohydrates and low in fat for three to five hours before training or competing. From there we should consume them in a liquid state, although in the last hour most specialists advise separating them from sugars, as they increase fatigue.
During the training we can restore them with gels, bars and energy drinks, especially in the case of long training sessions. The huge debate comes with the replacement of carbohydrates after training. Here we find ourselves with beliefs of each and every color, but the majority current points out that if we train about three or five days a week is not a thing to worry about. If we go there more, to use an example in double sessions a day, we are going to look for more hydrates after training to replenish the glycogen deposits.