CARBOHYDRATES

In last months edition we looked at the role of protein in the athlete’s diet and how important it is for both muscle growth and fat loss. This month I want to touch on the role of carbohydrates, or ‘carbs’. A lot of myths surround this food group thanks to celebrities passing on their ‘expert’ nutrition advice to the general public. You can eat carbs after 6PM and you should consume them before and after a training session – here we tell you why and how!

Carbohydrates are classed as energy foods. While the body is capable of breaking down fats for energy, carbohydrates can easily be converted to glucose which is the preferred source of fuel. Those which break down slowly are considered much more complex in nature and those which convert to glucose much quicker are classed as simple carbohydrates or sugars. Complex carbohydrates which have been highly processed will behave more like simple sugars and in this case fall between the two.

COMPLEX CARBOHYDRATES –

Brown rice

Wholemeal pasta

Yams

Vegetables

REFINED CARBOHYDRATES –

White pasta

Baguette

White rice

SIMPLE SUGARS –

Sweets

Fizzy drinks

Cake

Fruit

You will notice from the few examples that I have given that complex carbohydrates tend to be more natural whereas simple sugars are considered ‘man made’. This is not always the case as fruit contains simple sugars but generally you will find simple sugars in more processed foods. Some people would assume that simple sugars are better from a player’s point of view because they give a quick boost of energy but this is simply not the case. If you consume more refined, simple sugars you will indeed get a quicker surge of energy but this action brings about a subsequent drop in sugar levels. As the body tries to deal with a surge in sugar it releases hormones which in turn bring about the opposite affect and blood sugar hits rock bottom. If a player consumes the wrong type of carbohydrate before a game they will die on their arse by half time – not good!

Complex carbohydrates on the other hand cause less of a sugar rush and instead provide the player with a more sustained release of energy which will help fuel them for the full duration of their match. This slow release of energy does not cause the massive sugar drop witnessed with more refined or simple carbohydrates.

TIMING

You may be thinking that sugar is the devil and yes in many cases you would be right. Too much carbohydrate in the diet and especially an abundance of simple carbs can send your blood sugar everywhere and lead to fat gain as the excess energy is stored as fat. Before you start the witch hunt to ban sugar from your diet we need to consider recovery. A sugar rush after training can actually help replenish glycogen (stored glucose in the muscles and liver) and help shuttle protein to the muscles. Consuming a dose of simple carbohydrates after you train will basically help fill the tanks! If you consume a lot of fruit throughout the day try having vegetables instead and save any fruit for when it has the best effect – after training.

SUMMARY

* Carbohydrates are energy foods. If you are lying on your arse watching East Enders then your body does not require a large dose of energy.

* Complex carbs are best taken before a match to give a sustained release of energy.

* Simple sugars should only be taken after a match or training session to aid in recovery.

* Low fat foods often contain many hidden sugars. Check your labels.

Oh, and if you train at night and get home after 6PM then you need to consume some carbohydrates, regardless of what J-Lo has to say.