We need energy to stay active in sports.
We consume nutrients in our day-to-day life to improve sports performance. We eat and drink to get energy.
We need protein, carbohydrate and fats to improve sports performance.
Each nutrient is important to stay on top of the game.
Carbohydrate is necessary to improve sports performance and most debated topics.
Types of Carbohydrate
The best source of carbohydrate during exercise which has High Glycemic Index. It is fast burning and boosts the glucose level in the bloodstream.
Simple carbohydrate provides a good amount of energy and also has a high GI value.
Sports bar, sports gel and sports drinks provide instant energy.
Food with low Glycemic Index value burns slowly and thus proved to be a slow source of energy.
Starch and fiber are complex carbohydrates.
Best foods loaded with starch are bread, rice, wheat, nuts, raisins, etc. It is also important for an athlete during training.
It is stored in the form of glycogen in the body and provides energy during exercise or event.
Carbohydrate for Sports Performance
Carbohydrate is a major source of energy for exercise. It plays a significant role of providing energy for training for low intensity or high-intensity exercise.
Athlete in any sports needs a proper amount of cards to increase sports performance.
Carbs break-down to form glycogen into smaller sugar like glucose, fructose and galactose. Glycogen is stored to provide energy during exercise.
Whether training lasts for a long time or a short time, it provides energy. It prevents to risk the shortage of energy flow during exercise. So it is proved to be the best nutrient to increase sports performance.
To provide energy during exercise, it is important to consume 30g of carbohydrate per hour.
But if the intensity of increases than normal intensity it is important to consume 30-60g of carbs. It provides 120-240 calories during 1 hour of exercise.
It is good practice to eat 15-30g carbs food every 20-30 minutes during an exercise.
It will maintain a continuous supply of carbs. A banana or energy bar will be best during exercise.
Which is Better-Solid or Fluid Carbohydrate
Carbohydrate is available in solid as well as a liquid form. During any event, it is important to get an instant source of energy. Thus, a fluid form of carbohydrate like sports drink will be best.
But it is not possible to carry drinks during an event. So cereal bars can be carried to get necessary carbohydrate.
The best rule to get carbs are getting high or moderate GI value carbohydrate.
High GI (Glycemic Index) food burns fast and gets absorbed into the bloodstream and raise glucose level faster.
Sports drinks, energy bar and energy gel provide an instant source of carbs.
Food like banana, orange, cereal, low-fat biscuits, dry fruits, sandwich, bread and rice-cake are best the food to get high GI carbs.
Carbohydrate-Loading is the strategy adopted by many athletes to improve their sports performance. It is the change in training and nutrition pattern a week before an event.
Athletes concentrate on consuming high carbohydrate food and taking rest before a game.
Due to carbohydrate-loading endurance is increased during the event. Sports of low intensity or high intensity will be greatly benefited
Sports like cycling, marathon running, skiing, triathlon or swimming need carbohydrate-loading. Thus, it ensures a continuous flow of energy.
So eat carbohydrate foods to improve sports performance.