What Are The Best Carbohydrate Sources For Athletes?
Aug 07, 2024
The Paris Olympic games are all the rage at the moment, and there's lots of buzz around what athletes eat to fuel themselves through their workouts - you may have heard about Michael Phelps crazy 10,000 calorie diet during the 2008 Beijing Olympics?! Continue reading to learn more about what athletes eat to break world records!
What do athletes eat?
Although diets vary between different athletes, they all need to have a balanced intake of carbohydrates, proteins and fats. Protein is needed for muscle protein synthesis and recovery, fats are needed to facilitate fat soluble vitamins and to provide energy, and lastly, carbohydrates are considered an indispensable source of energy (although some athletes may opt for a low carbohydrate diet, most athletes generally consume high carbohydrate diets). In this blog, we will focus on the best sources of carbohydrates for athletes!
1. Oats
Oats are great because they score low on the glycemic index - the glycemic index measures how much a food increases blood sugar levels. Oats have a low glycemic load, which means that they will not cause a major blood sugar spike, instead they will cause a steady rise in blood sugar levels that will stay stable over time. Oats are therefore a perfect option for longer duration workouts or if they are eating a few hours before their training!
2. Sweet potatoes
Sweet potatoes contain a blend of both simple and complex carbohydrates, and a medium sized potato provides around 30 grams of carbs. In addition to being high in carbohydrates, sweet potatoes are also low in calories, and contain essential nutrients such as fibre, vitamin C, potassium and beta carotene. They are therefore a perfect addition to any diet, and can help athletes meet their nutritional needs!
3. Bananas
Bananas make a fantastic snack - they are individually packaged and come perfectly portioned! They are a great source of carbohydrates, and are perfect for athletes as they also contain electrolytes such as potassium, magnesium and phosphorus! But be aware, because starch in bananas is converted into glucose as it ripens! An unripe banana will have a lower glycemic index compared to a ripe banana, and a ripe banana will therefore cause a larger blood sugar spike, and is more optimal when quick energy is needed!
4. Bread
Bread has a bad rep, but the reality is that we need carbohydrates to function, so no need to fear this food as it can be a part of a healthy, balanced diet! White bread will cause a larger blood sugar spike than whole grain bread, so if an athlete needs a quick source of energy before training, white bread is a great option. However if they need carbohydrates to provide steady energy, whole grain is a better option.
5. Pasta
White pasta is pretty much exclusively carbohydrates, which makes it the perfect food to fuel before training, or to replenish carbohydrates post workout. Although it is not a nutrient dense food on its own, it is easy to pair with a protein and veggies, which makes it easy to incorporate into a healthy, balanced meal!
What is the best carbohydrate source?
Generally, any food that is high in carbohydrates can be a good option, the best food will depend on your preference and goals! You can make both sweet and savoury meals with a healthy carbohydrate source, and carbohydrates should be fairly easy to incorporate into all meals - there are also many other carbohydrate rich foods in addition to those mentioned above, such as rice, quinoa, legumes, and other fruits. Just be aware of refined and added sugars, as excessive consumption of these are related to chronic health conditions such as obesity, diabetes, cardiovascular disease and more!
The Takeaway
There are many different foods that can provide carbohydrates to help us feel energised! At the end of the day, it is important to include a variety of different carbohydrate sources in your diet, as different foods will have different effects on our blood sugar levels, and will also have different nutrient profiles. Complex carbohydrates are great to help sustain stable blood sugar levels over time, but on short notice, more refined carbohydrates such as those found in white bread or ripe bananas can give us a quick energy boost!
