What You Should Know About Carbohydrates

Before practice or competition - Consider your muscles your “gas tank” and carbohydrate their “fuel.” It is important to begin any training session properly fueled. Your body needs both carbohydrate and fat for energy during low/moderate-intensity activities. As intensity increases or when training in the heat, your body will use progressively more carbohydrate for energy. Starting exercise adequately fueled before your practice can help maintain stamina and improve performance. If you have 3-4 hours before practice, consume a meal high in carbohydrate, some lean protein, and low in fat. With less time, try something small, lower in fat and fiber. Examples of excellent pre-practice/competition snacks are:

• Instant oatmeal with fruit and milk
• Apple with nuts or peanut butter

Choose whole grain products, when possible. The added fiber is important for digestive health.

During practice or competition - In general, when exercising for less than an hour, it is not necessary to take in additional carbohydrate. If you ate well before starting practice, your body will have adequate carbohydrate in the muscle tissue to sustain exercise. If your practice is longer than an hour or in the heat, consume about 30-60 grams of carbohydrate per hour. Examples of carbohydrate to have while in practice or in competition are:

• Sport drinks, contain about 14-15g per 8 fl oz
• Gels, contain anywhere from 18-36g per packet

After practice or competition – Your body needs to refuel the muscle tissue with carbohydrate. Consuming a combination of carbohydrate and protein is ideal for aiding in muscle recovery and repair, improving recovery time, providing energy and potentially decreasing soreness. It is most effective to have your snack immediately after because your muscles are more sensitive for absorbing the nutrients. Great snack ideas for afterwards include:

• Fresh fruit with yogurt
• Low-fat chocolate milk
• Half a bagel with peanut butter
• String cheese and pretzels
• Cheese and crackers
• Deli sandwich