Why are carbohydrates important?

Carbohydrates are the basis of the sports nutrition. The effect of carbohydrate intake on the sports performance, both during training and during competition, is the world researched, documented and strongly shows that carbohydrates are of the utmost importance during exertion. In popular media are carbohydrates often reviled, they would thickening and low-carbohydrate diets are often as the "healthy alternative" suggested. It is no wonder that recreational athletes and even elite athletes are no longer certain how many carbs now needed to maintain optimal system operation and simultaneously to maintain the body weight that best suits their sport suits. Yet they are of the utmost importance in sports. Carbohydrates are the fuel of the body during exercise.

Why are carbohydrates important?

Carbohydrates are the most important source of energy, especially during long continuous efforts or intense efforts. In our body are carbohydrates stored in the liver and the muscles but the storage capacity is limited. When carbohydrate supplies do not meet the fuel needs of the training athlete than are the effects: fatigue, reduced performance, impaired eagerness to train and reduced resistance of the immune system. That is why we need sporting people their carbohydrate intake plans in function of their training sessions and also their daily intake to fit their need.


how much we eat?

From the national food consumption survey we know we eat too few carbohydrates. Recommended is to at least 55% of the required energy from carbohydrates, but we pick up barely 46%. This is because our diet is not balanced. We eat too much fat and too much protein at the expense of sufficient carbohydrates.


how much is enough?

The need for carbohydrates is dependent on the energy needs of the athlete. The individual energy requirements depends on the training and match schedule, the training frequency and the duration and intensity of the sports activity.Since the energy requirements differ from day to day, it is also necessary that the carbohydrate intake is adjusted. In heavy training or game days it is necessary to increase the carbohydrate intake, in order thus to higher energy requirements and optimal performance and then the recovery.

During days when there is not trained, the carbohydrate intake what Juniors, so as to keep pace with the lower need, but there is never recommended to eat low-carb. At least 55% of the energy must always be delivered by carbohydrates.

A good way to the carbohydrate intake on a daily basis into line with the need, is to the carbohydrate-rich foods to eat before, during and after the training. Are training heavy, then there are more carbohydrates. Keep that way athletes not only their total carbohydrate intake on levels, also the timing of the carbohydrate intake is thus ideal for training or competition to provide the necessary energy.

The following table gives an idea how many carbs daily are needed for various sports and for various levels of activity. Every athlete can adjust these guidelines to your own specific training situation or energy needs.

Daily carbohydrate requirement depending on the training-(match-) situation


Also the timing of the carbohydrate intake is important and not just the daily total requirement (see below when are carbohydrates important?).

Good versus bad carbohydrates?

Integration of beer and food and beverages are a heterogeneous group which one can classify according to different criteria.

When we speak of single and multiple carbohydrates are these depending on their structure has been awarded 4 stars. This one will be the simple carbohydrates, sugars, often as "bad" see but this is not always correct. For example, many simple sugars but also Fruit contains many vitamins and minerals and should by no means be limited.

Also the glycemic index, with the effect of a food on blood sugar measurement, is used to make the distinction between so-called good and bad carbohydrates.

From sports nutrition point of view, it is most useful to the integration of beer and to classify foods according to their value as a food. In other words if they also make other useful nutrients in addition to carbohydrates. This is called the nutrient density.

One can also divide them according to their fat content, because integration of beer and food and beverages often contain a lot of fat.


 fast versus slow sugars?

The glycemic index (GI) gives an estimate for the speed with which the blood sugar rises after eating carbohydrates. Carbohydrates that break down quickly during digestion and give off their glucose quickly into the bloodstream have a high glycemic index, while carbohydrates that break down slowly and their blood glucose gradually give off a low glycemic index. If two products are eaten in which as many carbohydrates are, there may be faster at one product more glucose in the blood than at the other. There is also called talked about ' fast ' and ' slow ' sugars.

The GI of a product is measured by the rise in blood sugar levels after eating 50 grams of carbohydrates of a product (A) compare to the rise in blood sugar after eating 50 grams white bread or glucose (B) by the same person. This increase is followed for two hours and then the measurements of A and B compared to each other.

A high GI is around 70 or higher (fast sugars). A low GI is lower than 55 (slow sugars). Of each product can be determined the GI, but how high that value is depends on many factors, such as:

the method of preparation: the GI of cooked potatoes is 50, but those of French fries and baked potatoes about 80.
How long a product is boiled or fried.
at what temperature it is prepared.
at fruit matured, how far it is.
the rate at which one's stomach becomes empty.
the speed of bowel function.


In addition, eat people combinations of foods and this not only contain carbohydrates, but also fat and that has again affect the GI.

The danger of such "classification" based purely on a single effect is that one goes one-sided interpretation and lose sight of the overall picture. So it may indeed be important to just after effort to select foods with a high GI faster recovery of the glycogen supply, but for planning the total diet is best to seek a good balance and the GI is no good guide.


When are carbohydrates important?


type, intensity and duration of the workout
frequency of the effort or time between 2 training sessions
body composition (ideal weight, weight or lose weight)
environmental factors
level of training,
purpose of the training sessions
In sports nutrition is not only the entire daily carbohydrate needs of importance but also the timing of the carbohydrate intake around training and competition.

 for the effort

The carbohydrate intake for the effort should the blood glucose and maximize the glycogen supply in the body. This is especially important when the League or the training takes place in the morning, or when the effort is very intensive or lasts longer than 90 minutes. Also look at carbohydrates "loading" and eat for effort. Carbohydrates charging for long-running sports efforts (ultra walking, marathon, sturdy mountain tours by bike, ... can by a few days before the planned effort to eat extra carbohydrate-rich in combination with relative calm. A daily carbohydrate-rich food is sufficient for each further effort longer than 45 minutes. Before the start of an effort that lasts longer than 60 minutes, it is important to have a last boost in carbohydrates to plan (1 to 4 g carbs/kg LG and this 1 to 4 hours before the start).

 during exercise

 we must continue to supply the muscle with carbohydrates in order to avoid a time decreases the intensity of the effort after or at least we should try to postpone this moment of maximum decrease. On the other hand, at the level of the central nervous system (brain). By during the effort to provide carbohydrates concentration and mental alertness remains optimal.

Eating and drinking foods during integration of beer and an effort does take planning and also training, just as one technique trains. Eat (drink) very consistent 30 to 60 grams of carbohydrates per hour from the start. It pays in the later stages of the effort. More than 60 grams of carbs per hour food makes no sense. It can not be processed by the body and excess sugars can cause gastrointestinal discomfort.

after the workout

Carbohydrate food after the effort is essential in order to replenish the glycogen stores. Often, a optimal physical performance depending on the degree to which one recovered from the previous effort. Carbohydrates help to speed up the recovery and to do it all once again. Incomplete or slow recovery of glycogen stores can lead to training fatigue or a general feeling of fatigue. Incomplete recovery can have a negative impact on performance, especially when different matches of each other be finished (tournaments, swimming, athletics meetings, ....)