Fueling For Performance: Carbohydrates
By: Sarah Anthony, RD, LD, CD, CNSC
“I think you need to eat more carbohydrates,” I find myself saying again and again.
Understandably, many of my clients come to me with insufficient and/or inconsistent carbohydrate intake throughout the day. I say “understandably,” because carbohydrates have long been vilified by diet culture. Consider the various diets that have spent their time center stage, each with their own variation of low carbohydrate twists - the Atkins,the keto. As a result, many people tend to avoid carbohydrates or at least attempt to,depriving their bodies of an essential macronutrient that efficiently supports mental,physical and athletic wellbeing and performance.So how can we change the trajectory of carbohydrates and restore their reputation?
Perhaps, first we can seek to understand why carbohydrates are important.
Carbohydrates get broken down into glucose, which is then released into the blood stream and used to fuel the brain, muscles, metabolic pathways and much more. In fact, glucose is the brain’s most efficient source of fuel. Carbohydrates are essential for the body to function optimally. The central nervous system (brain and spinal cord) which controls how people move, think, learn and feel needs at least 130 grams of carbohydrate every day. Depriving the body and restricting carbohydrate can lead to hypoglycemia (low blood sugar), difficulty thinking and concentrating, fatigue, muscle loss, increased cravings, reduced athletic performance and much more.
Ok, so my body needs carbohydrates…but where do they come from and how much should I have?
Carbohydrates come from a variety of different foods, including starches, fruit, milk and yogurt. These are all whole food sources of carbohydrates. Then, there are of course carbohydrates that we get from added sugars (table sugar, honey, agave), sweets and treats. ALL of these carbohydrates can be used to fuel the body, but some (the whole food forms) not only provide energy, but additional benefits that come from other nutritional components that accompany these foods (think extra vitamins, minerals). The goal would be to have the majority of carbohydrate intake come from fresh whole foods. Individual needs will vary based on age, medical condition, athletic goals etc., but a good rule of thumb is to include starches on one-quarter of the plate at every meal. There are additional benefits that come from also using whole grains (brown rice, whole wheat bread, whole wheat pasta), as these options provide more fiber, thereby supporting blood sugar control, bowel regularity and heart health. A piece of fruit and/or a cup of low fat milk or yogurt can also be used and/or added to meals as additional sources of carbohydrate.
So, when should I eat these carbohydrates?
The body needs carbohydrates consistently throughout the day. The goal would be to consume three meals every day, each containing carbohydrate. A dietitian may also advise adding in carbohydrate containing snacks throughout the day to avoid going longer than 4-5 hours without eating to prevent mood swings, energy slumps and fatigue. Timing of carbohydrate intake can also be adjusted to improve athletic performance and recovery.
Take Away
Carbohydrates come from a variety of foods, including starches, fruit and milk and yogurt and provide a very important fuel source for the body and should be included consistently throughout the day to optimize health, wellness and performance. A Registered Dietitian can help tailor carbohydrate recommendations to meet your specific needs.
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This blog is not intended to provide or replace medical advice. Actual carbohydrate needs vary based on the individual. Schedule an appointment to learn how to incorporate carbohydrates specific to individuals needs.